What should I workout more and focus on 5’7 120lbs

[vantroy114]

Currently doing highschool wrestling bench pr 110
squat pr 135
deadlift pr 225

 

[TrueOgreGymcel]

What do you truly want from the gym : Strength to help you in your wrestling endeavor? Build a muscular and aesthetic physique? Put on as much mass as you can?

We can't read your mind.

 

[vantroy114]

What do you truly want from the gym : Strength to help you in your wrestling endeavor? Build a muscular and aesthetic physique? Put on as much mass as you can?

We can't read your mind.

I’m sorry, my main focus is a strong, lean bulk physique

 

[TrueOgreGymcel]

I’m sorry, my main focus is a strong, lean bulk physique

So you want to target your muscles to gain more strength then? Eat in slight surplus, good whole food and quality carbs ; brown rice, potatoes, oats, lentils, noodles so as to fuel your muscles for the training. Goes without saying proteins too.

When it comes to the gym, focus on the compounds exercises ; bench, squat and deadlift. Organize your program around those and you should train to increase your max.

5x5 and at least one or two day in the week where you aim for your max to see if you made some progress. Small incremental weights. Some days you will train at 80% of 1RM and focus on controlling the weight on the way up/down. Train both explosive and slow controlled movements.

Accessories lifts to complement the big three ; some triceps isolation (like dips) for bench/leg extensions or lunges with a barbell for squat/bent over rows for deadlift. Some arms exercises for wrestling power. Finally don't neglect cardio ; either big incline with slow pace for 30-40 mins or faster pace on normal incline for same time. It will depends on the weight you plan on reaching.

 

[jw.qsg]

View attachment 4886458
Currently doing highschool wrestling bench pr 110
squat pr 135
deadlift pr 225

Bring all ur numbers up across the board, eat in a slight surplus, sleep well, put a large emphasis on ur upper body, especially back and delts in terms of accessory/isolation movements. Squat and deadlift should do your legs some good but big legs are a pain anyway however don't neglect them fully. If you want improvement faster you could run peds depending on your age, financial status and health. Definitely dial in your training, diet and sleep as a natural lifter though, shit tons of info out on the internet, YouTube is good, I like Dorian Saraci, makes stuff simple however follow his training format alongside your sbd and you should be good, stick to the basics for now, best of luck

 

[TrueOgreGymcel]

Bring all ur numbers up across the board, eat in a slight surplus, sleep well, put a large emphasis on ur upper body, especially back and delts in terms of accessory/isolation movements. Squat and deadlift should do your legs some good but big legs are a pain anyway however don't neglect them fully. If you want improvement faster you could run peds depending on your age, financial status and health. Definitely dial in your training, diet and sleep as a natural lifter though, shit tons of info out on the internet, YouTube is good, I like Dorian Saraci, makes stuff simple however follow his training format alongside your sbd and you should be good, stick to the basics for now, best of luck

Don't even bother with this teen ; I wrote a detailed answer just like yours yet he keeps making the same thread. Another poster suggested "roids" and guess what? He made a new thread on how to get gear because his physique is "cooked".

They don't want to listen, they all want shortcuts and the magic pill that will fix all their problems.