Sunday, November 16, 2008

How To Pack On Muscle Like Brock Lesnar

If you saw the UFC bout last night between Brock Lesnar and Randy Coutoure, you witnessed the awesome wrestling skills and sheer power of Brock.

Granted, Randy is 45 years old... but I'm not sure it would matter how young or old anyone is who steps into the cage with Brock.  He is the epitomy of unstoppable power and strength.

If you ever saw pics or video of Brock's high school matches, you know that although he was a muscular and strong looking kid, he didn't have nearly the muscle mass that he does now.

So... how do you go about packing on functional muscle mass for wrestling?

If you're in high school, you need to train as a 'hard gainer.'  That means your strength and mass workouts should be abbreviated, and your total training time should be no more than 2 hours per week!

Here's a sample 'hard gainer' mass program for wrestlers:

Day 1

Trap Bar Deadlift - 1x20 with rest pause (8-10 reps to failure... rest 15 seconds... as many reps as possible... 15 more seconds of rest... as many reps as possible... etc.. until you reach 20)
Shoulder Width Grip Incline Barbell Press - 2x5
Reverse Grip Chinups - 2x6
Plank- 2x as long as possible

Day 2

Barbell Squat - 1x20 with rest pause (see above)
Standing Barbell Shoulder Press - 2x5
Reverse Grip Barbell Row - 2x6
Twisting Crunches - 2x as many as possible

* Take 2-3 days between workouts

This type of training is guaranteed to pack on 'Brock Lesnar' type strength and mass to any wrestler... but you must consume enough calories from protein, carbohydrates and fats.  

To figure out how many calories you should eat to pack on muscle, simply take your bodyweight and add a zero.  Now double it!  That's how many calories you'll need as a high school wrestler if you have trouble packing on muscle.  

Example:  Your bodyweight is 150.  If you add a zero you get 1500.  If you double it you get 3000 calories daily.

Brock Lesnar follows a very intense training regimen... with a lot of bodybuilding-type training.  When you are in your upper 20's you can pack on mass with his type of program.  But if your body is still growing you need abbreviated mass and strength training to be successful.


nataliya said...

You can’t build your muscles unless you give up from building blocks like junk food and alcohol. Don’t think that you can increase your weight by eating such thing. It is not a healthy way to gain weight. Apart from these you will gain only weight that may be belly fat, thigh or any else part of your body but not your muscles. Try some green vegetables and fruits and it will keep you healthy and active. Green vegetables and fruits provide lots of nutrients, minerals and vitamins to your body such as protein. Protein is a natural muscle gainer. Forget about all market muscle gainer and try naturals. Eat lots of spinach and drink plenty of water even milk.

Unknown said...

Is there a problem if i add hammer curl or reverse curl for bicep and dips for triceps and wrist roller?

About Me

My photo
I am a 20 + years Sports Performance Specialist. I work exclusively with wrestlers to help them gain strength, speed, flexibility and endurance to win more matches. I also coach wrestlers on how to cut weight without losing strength. My website is a members-only site where you can get hundreds of my articles, tips, strategies, workouts, interviews etc. to help you gain the edge. I also provide personal coaching in our members forum :) I'm a dog lover... My Schnauzer named Gracie is our baby. My wife is Michelle, the greatest person in my life.