[titty]

i need a new split or routine to help me in sambo russian wrestling/judo i need to gain mass and strength quick plz help wb

[42gunz]

thought you were "DC-ing " it up? what happened brother? thats the only split you need

[projekt0]

you dont need to gain a lot of mass for wrestling or judo. u mainly need to focus on strength. i would recommend a powerlifting routine or even some DC training and incorporate some football type exercises to work on explosiveness. i would recommend doing 5x5 sets for strength, and use cables, bodyweight exercises, and the big rubber bands for explosiveness

[projekt0]

oops didnt see 42gunz's post about dc lol

[KM]

Originally Posted by projekt0

you dont need to gain a lot of mass for wrestling or judo. u mainly need to focus on strength. i would recommend a powerlifting routine or even some DC training and incorporate some football type exercises to work on explosiveness. i would recommend doing 5x5 sets for strength, and use cables, bodyweight exercises, and the big rubber bands for explosiveness

^cosign. an example of what a football exercise might be is squats- instead of isolating and going slowly, when you squat down you quickly burst up, also good mornings, deadlifts, leg press, things like that... idk if that helps but its the basic of what most football exercises look like. would definitely help for quickness.

[titty]

kk guys that sounds good thxs i was doin 5x5 it seems to work but people saying the reps where to low oh well 5x5