Hey, I am a 19 year old college wrestler and was looking for some advice on how to gain only muscle the quickest way. Our team has just started practicing and I am weighing about 159 right now, without much fat on me. My plan was to wrestle at 149 pounds, but instead Ive decided to gain as much muscle as I can and wrestle in the 157 pound weight class. Right now I am doing about 4 sets and 8-12 reps in all muscle groups, mixing up the exercises I do. Our first match is in a little less than two months, and id like to gain as much muscle as I can between the next month and month and a half, and then start working on maintaining it while cutting weight. Would 4 sets of 4 with heavier weight be a better choice for right now? I am looking to gain only muscle if possible. Any help would be appreciated, thanks

So you walk around at 159? Considering that if you were already at a very low bodyfat, you still have 5-8 lbs of water weight. You are in a similar predicament as I am. I got a lot out of Defranco's Westside for Skinny Bastards and am currently seeing a huge deal of improvement in my cardio and recovery doing Crossfit.

DeFranco's Training - Westside for Skinny Bastards A modified lifting program for "Hardgainers"

Welcome to CrossFit: Forging Elite Fitness