How to TRIPLE Your Strength for Wrestling… without gaining weight!
I want to share with you a little training technique that you can use to literally triple your strength!!
Let me explain…
Let’s say you choose a weight that allows you to perform 8 strict repetitions on a Barbell Curl. Now… what if you could perform 24 repetitions with the same weight? You’ve instantly tripled your strength.
But how do you do that?
You can with a method used frequently with Eastern Bloc countries and their strength coaches…
In fact, Bulgarian weightlifters frequently train this way to increase strength without gaining weight!!
It’s called Cluster training.
To perform you first choose a weight on any given exercise that allows you to get 8 strict repetitions. Now, instead of doing one set of 8 repetitions you are going to do this:
Set 1: 4 sets of 3 repetitions with 10 seconds rest between sets
Rest 2 minutes
Set 2: 4 sets of 3 repetitions with 10 seconds rest between sets
That’s it!
So… you take that original weight and begin by doing 3 repetitions, rest 10 seconds, repeat for 3 more reps, rest 10 seconds etc. until you’ve completed 4 mini-sets. Then you rest for 2 minutes before repeating.
The beauty with this type of training for wrestlers is that it allows you to get stronger without gaining weight! It’s a form of “density training” that allows you to increase the strength of your muscle fibers without multiplying them or increasing the size of each of them.
You can use this little technique for virtually any exercise too!
Give it a try and let me know how you do…
The Ultimate Wrestling 8-Week (online) Strength Training Camp is open for the next 5 people. (This is because the unlimited email Coaching keeps my busy:)) CLICK HERE TO JOIN NOW!
June 23rd, 2011 at 8:35 am
Can’t multiply muscle fibers bud.
June 23rd, 2011 at 2:25 pm
This work out was insane and I felt the difference after the first round!
June 24th, 2011 at 11:37 pm
Hey Steve,
I fail to understand how this can more beneficial. I was under the impression that for optimal strength gains, you need to keep your muscles under constant tension for 50 – 90 seconds. Could you please explain?
June 24th, 2011 at 11:46 pm
Hey Steve,
I fail to see how this method can triple your strength without gaining weight. I was under the impression that for optimal strength gains you need to keep your muscles under constant tension for 50 – 90 seconds. Could you please explain?
June 27th, 2011 at 12:45 pm
Definitly worth a try. Im doing five sets of five now, but ill try this for july and get back to you
July 4th, 2011 at 6:31 am
Austin,
When it comes to strength training… “almost anything that provides a stimulus and progressive resistance to your muscles will work… but nothing works forever!” The idea here is that you’re not giving yourself a lot of “volume training.” The low repetitions keeps you in the “power” zone, while the repetitive sets trains your muscles for more density. When I was a powerlifter we never worried about time under tension but got very strong. Time under tension is a proven method for increasing your strength (and size) but just like everything else, it works great but not forever. All I was doing here was giving you another option to try. Let me know how it works for you and thanks for your response!
July 4th, 2011 at 6:34 am
Bob,
Are we buds? (just kidding)
Anyway, I appreciate your response but I respectfully disagree with you on that one. There is scientific evidence to support conditions in training where the muscle fibers can actually replicate. Of course, there is also scientific data that refutes this. I’m aligned with the team that supports the possibilities of duplication.
Steve