Building Muscle While Pursuing Rock Climbing

In this QUAH Sal, Adam, & Justin answer a live question from one of our listeners.

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“Building Muscle While Pursuing Rock Climbing"
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[alang]

I've been climbing for close to 20 years and you guys absolutely nailed this one - more so than a lot of so called climbing training experts. When I train for climbing it is a lot of mobility/yoga. Strength training is mostly rings/TRX. Lower body I do focus a lot on lately - which is a lot more single leg stuff where I focus on ankle stability and being able to go all the way to the ground and back up.

[maxhax]

Honestly, it doesn’t really matter what your physique looks like until you get to a really high level in which you have got high end technique. Focus on technique first, work on body tuning later.

[py]

Thanks guys. This was also my submitted question too. I'm 180lbs, and also a rock climber. I've been climbing for 3 years. Climbing is very important to me, but so is maintaining functional muscle. I've decided to stay around 170-180, and work at body recomposition, and getting as strong as I can at this weight. I encourage the caller to not give up his resistance training and muscle building, or rock climbing, but to add hangboard sessions. Please note, hangboarding might be tricky for newer climbers, because their tendons and ligaments may not be developed, so perhaps wait until you've climbed 1 to 2 years, and go slow!! For us bigger climbers, the key will be mobility, and finger strength. Thanks Mind Pump. I will check out these programs too.

[ipseitytexas]

Thanks, this helps put things into perspective. I'm wanting to become a stronger caver but at the same time trying maintain some muscle mass, but my frame is more ideal to be a linebacker or something. I think I'll focus on becoming as strong as possible at a specific more slender size.

[ryanmanicki]

Exactly the video I was looking for, from exactly the people I need to hear it from

[gjd]

I was looking for a video for this exact topic thanks

[barrybonds]

What are your guys thoughts on working out on an empty stomach (fasted) and working out on a full stomach?

[isaarunarom]

In 2008 I was a sprinter at 120lbs 5foot9. Started weight training and was 150 by 2010. Got stabbed and had a lot of tendon damage. I didnt exercise for 12 years and went down to 130lbs and in 2022 fell in love with rock climbing and was good right away. Got strong doing it then started working out like a bodybuilder and im 155-160lbs depending on the day now. Rock climbing is infact a lot harder now so i actually stopped training legs and just do deadlifts or back extensions and abs work with weight for 6reps or less and completely skip all other lower body now becuase i Dont want to gain more weight there but i Do want to grow my back arm and shoulders and chest more.

Skipping a long list of lower body exercises has allowed me so much more volume in upper body where in the past my upper could recover but id be just too tired from a lower body day that id miss and extra day completely.

[matthewthompson]

I am curious to know what level the people he trained are climbing at

[kay]

Is diet the main cause of the difference in size between people that climb boulders and people that are lifting weight or is there more to it?
I am love climbing, but I prefer to have raw strength over relative strength.

[ImArchangelMichael]

What the guy said, at the beginning nailed it. But don’t sacrifice too much muscle. Just lose weight and balance it out with Gaines

[ImArchangelMichael]

Unless you’re using steroids, don’t worry about your leg workouts keep it going