If you’ve ever watched a WWE match, then you know that the wrestlers spend hours training their bodies to perform in close-range fighting and wrestling matches. Imagine throwing punches and hooks at your opponent while they try to pin you down. It takes great physical strength, stamina, agility, and balance to do that. That’s where Musclesblaze-building comes in. 

You see, the body of a pro wrestler is different from the average person because they have to be agile enough to move around quickly and throw punches accurately. Plus, they have to have great upper body strength so they can launch opponents with their signature moves like clotheslines or suplexes. 

To build your muscles like an athlete, you need compound exercises that target several muscle groups at once. Luckily, there are tons more ways than just doing boring isolation exercises at home or gym; even professional athletes use other methods too! That’s why in this article we’ll discuss how you can train like a pro at home using simple equipment (and no special equipment) as well as some of the best bodyweight exercises for developing muscle mass (and not just endurance).


Get a Good Core Strength

Training your core is important for building the strength and stability you need to perform lifts with good form. Thankfully, it’s also very easy to do! Just focus on keeping your abs tight while you do your sets, and you’ll be seeing a significant strength increase in no time. To get a good core strength, you’ll need to do exercises that target your lower abdominals and obliques. 

One of the best exercises to do for the lower abs is the plank. The plank is an exercise that looks quite easy, but it’s surprisingly tough! It’s an exercise that will help strengthen your core while also improving your balance, posture, and endurance. For your upper abs, there are a few exercises you can do. One of the best exercises for the upper abs is the sit-up. In addition to targeting your lower abs, sit-ups also work your upper abs very well. They are an excellent way to build both upper and lower abs at once.


Squats & Lunges

To get strong and explosive legs, you need to squat and lunge. These two exercises will build up the muscles blaze in your legs, hips, and glutes all at once. After you squat down low, lunge forward and then come back to the starting position. Make sure you keep your back straight, chest out, and your knees behind your toes (never in front of your toes). Doing these exercises right will also make your legs strong, flexible, and very comfortable to use for wrestling. 

However, squats and lunges are not just useful for developing muscle mass. In fact, they can be used to increase your cardio capacity as well. You see, while you might be able to go longer in a cardio-intensive sport like wrestling with just weights, you’ll see significant improvements in your cardio fitness if you squat and lunge while your heart rate is elevated.


Deadlifts and Overhead Presses

If you want to get strong and build muscle like an athlete, you’ll need to start lifting some heavy weights. And luckily, there are many deadlift variations that you can use to build strength, power, and muscle with relative ease. The deadlift is one of the best exercises for developing full-body strength, power, and explosiveness. It’s also a great exercise to help improve your posture and balance. In other words, you can use deadlifts to get strong, improve your posture, and improve your balance all at once. 

To do deadlifts, you’ll need to find a bar that’s heavy enough for you to lift. The best way to find out how much weight to use is to use a training program that has you lift a certain amount of weight. Once you know how much weight you need to lift, you can find a bar that’s heavy enough for you to lift. If you’re using dumbbells or a barbell, you can hold one in each hand and do a one-handed deadlift, or even two-handed if you find a bar that’s too heavy for you to use one-handed.


Stiff-Legged Deadlift Variations

The stiff-legged variation of the deadlift is a great way to increase the difficulty of the exercise while also increasing muscle activation and strength gains. You see, the best way to do a stiff-legged deadlift is to stand on one leg while holding a dumbbell in your hand. You can hold the dumbbell with your hand in either a pronated or supinated position. This variation of the deadlift will help you build strength while increasing muscle activation and functional strength. 

To stiff-leg, you’ll need to find a heavy enough weight to use for a good set of deadlifts. Once you find a hard enough weight, stand on one leg while holding the weight in your hand. Make sure that the opposite leg is bent and that the weight is placed on the floor in front of your foot. Make sure you keep your back straight, your hips upright, and your core tight. Now, push your hips back and pull your knees out as if you were about to jump. That’s one rep.


Sumo Deadlift Variations

The sumo deadlift is a great exercise for developing explosive power. This is because it focuses on the speed end of the strength-endurance continuum. While they will work your lower body like the conventional deadlift, sumo deadlifts work the hips, glutes, and hamstrings even harder. There is also a 3-2 power groove that develops your hips. This groove is the most powerful hip extension action, and it’s often missed when performing the conventional deadlift. 

To sumo deadlift, you’ll need to find a heavy enough weight to use for a good set of deadlifts. Once you find a weight that’s heavy enough, stand in a sumo deadlift stance with your feet wider than shoulder-width apart. Make sure you’re keeping your back straight and your core tight. Now, push your hips back, bend both knees, and pull the bar up from the floor. Make sure you keep your hips pushed back and your knees bent the entire time.


Bicep Curls, Tricep Push-ups, and Sit-Ups

As we mentioned above, the best ways to build muscle mass are through compound exercises that target several muscle groups at once. That’s why we started off this article by discussing how you can get a good core strength and build large lower body muscles. Next up, we’ll discuss how you can build your biceps and triceps, two of the most commonly targeted muscles in fighting sports. 

Bicep curls will help you build up the strength and size of your biceps while also strengthening your forearms and wrists. You can also do push-ups to help you build up the strength of your triceps, which are used a lot in punching and kicking movements. You can also do sit-ups to help you build up the strength of your core. Your core is the most important part of your body, as it allows you to stabilize your body during movements like punches and kicks.



Building muscle like a pro takes a lot of hard work and dedication. So, whether you want to bulk up for the beach this summer or prepare for a big fight, now you know how to get started. These exercises are straightforward and easy to do at home, so you can make them a regular part of your routine and see big results in no time.