Im doing wrestling and im at the perfect weight for my weight group, but i want to gain muscles, is there a way to get muscles withought actually changing my wait?
You are smart to be thinking ahead about what weight you will be wrestling at.
Muscle is heavy, so you can’t gain a lot of size with adding weight — however, you can get stronger without adding weight and that is very important for wrestling.
If you restrict your calories slightly (-10%) or at least don’t eat more, you will not gain weight from strength training. Of course, you might grow in height, which could change your weight class.
I would weigh yourself each week and see if you are gaining weight. If you are gaining you can try cutting back the calories 10% to see if that stops the increase, but don’t starve (obviously) because you may be growing taller.
Guys who pack on a muscle need to increase their caloric intake by 10% or more to get big.
If you don’t get you caloric intake right, you may start adding muscle. You can minimize that problem by not over-emphasizing development of the quads (thighs) and pecs from bench pressing.
It is a mistake to focus on these muscles because: (a) the quads and pecs are not the most important muscles for wrestling and (b) they are huge, their potential for weight increase is big.
A wrestler needs all-around strength, but especially important are: the pulling muscles (grip, biceps, upper back, and lats) and the posterior chain (low back, buttocks, and hamstrings).
Make sure to lift heavy on some of your sets, with a weight that you can only do 4-6 reps. That range is very good for strength development.
I wrestled and my sons wrestle now . . . my oldest was high school state champ in 2005. That was exciting.
Good Luck this season.