I know the common refrain : Don't worry about weight, because you can lose fat and gain muscle mass. Only thing is, as a wrestler, I have decisions to make. Unfortunately (this would have been helpful) I don't have my body fat %, although I could post a picture of my body (sans face) to help you guys out in that regard. I'm 5'8, 172 lb. During the winter, I was about 185 - I've lost a bunch, hopefully mainly fat, since late April. I don't have a six pack, although the top two do have some definition, the bottom four don't.
Now, I have a dilemma. I could try to cut down below 171 (a weight qualification) and live like that until winter, which would essentially mean no more bulking, as I need a 7% body fat to be eligible, and there are new hydration tests as well. The next weight class up is 189... a steep jump. When I was in the 180's, I wasn't fat at all - maybe a few pant sizes bigger, but all that means is instead of a 30 I might be a 33. At 5'8 172 obviously I'm somewhat built, so I don't think I could be able to add a whole truckload of muscle mass in half a year. I do have some questions, however, and any additional suggestions would be interesting (I know there is at least 1 former wrestler on this forum) -
1.) Does anyone know any exercises that work traditionally unworked muscle groups? I started doing hip flexor and extensor exercises and within weeks I immediately noticed enlargement in the pelvic/upper leg area, I assume as a result of this. I already hit most muscle groups in my workout, but perhaps there are some overlooked ones. I know I need to add rotator cuff exercises, but I'm not sure which exercises are the best. If there are any other muscles like hip flexors and rotators that are usually unworked (or not worked enough) in regular exercise routines.
2.) My quads seem to have stalled. I do squats about every 3rd or 4th day, I get plenty of rest, but I don't feel anything in my quads when I do them. Definately feel it in my calves, though. Unfortunately, I don't have access to a leg press machine, although I plan on joining a Y in order to get access to more machines, I'm stuck with about 400 lb in free weights, two customizable dumbells, one barbell, a bench, a leg curl extension to the bench, and an ab machine (which I use, sidways, for my hips). If I'm going to try to pack on more mass, I don't want it to be on my already large upper body, I want it to be mainly in my lower body, which has been neglected through the years. Other 'underdeveloped' areas : Back (although not really lats), obliques, hamstrings, glutes, and my lower back.