Gaining Weight

• 1). Avoid eating breakfast so as to keep your metabolic rate low. Eat one or two big meals a day to hoard any weight gain. Train your body to accept larger meals. Exercise on an empty stomach, again to keep your metabolic rate low.
  
  
• 2). Take naps after eating, and eat as late as possible in the day so you go to bed with a full stomach, according to Get Fit Slowly. An added benefit of your naps is that your muscles repair themselves and add protein during sleep.
  
  
• 3). Keep track of how many calories you are eating and how many you are burning during wrestling training and other exercise, and make sure to eat more calories than you burn.
  
  
• 4). Make sure you get plenty of protein, which rebuilds and repairs your muscles. Eat plenty of carbohydrates for weight gain and to make sure you have enough energy for your wrestling workouts and bouts. Supplements of creatine may also improve your performance.
  
  
• 5). Stay adequately hydrated to keep your blood volume and body temperature up to normal levels. Dehydration is a great danger for wrestlers, even those who are attempting to gain weight.
  
  

Strenght Training

• 1). Train your lower back, glutes and hamstrings with exercises like deadlifts and barbell squats. These muscles are vital to your speed and power when you are in neutral and lower positions on the wrestling mat.
  
  
• 2). Build your anaerobic strength in your arms and legs. While you need some aerobic endurance to get through a five-minute bout, anaerobic power is more important for you as a wrestler. Lift weights as slowly as possible to increase your anaerobic workout. Lower each weight twice as slowly as you lift it. Push your weight lifting until your muscle can no longer perform the task, that is, until you reach muscle failure.
  
  
• 3). Don't overexercise. According to Building Bodies, you should keep your strength training workouts to a maximum of 35 minutes so your body can recuperate.
  
  
• 4). Workout with a thick bar onto which you can add free weights. Because you have to hold the thick bar tightly, your forearm and hand strength will increase. Use your thick bar for curls, presses and rowing exercises.