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Building muscle...

  • 11-06-2012 10:20pm
    #1
    nellocono
    Registered Users, Registered Users 2 Posts: 419 ✭✭


    There are always alot of threads about people running to try and lose weight. I, however have always been slim and skinny.

    I would like to try and put on some muscle mass over the sumer months although I am also looking at training for a marathon, probably Dublin.

    Has anyone ever tried this and provide tips for the best way of approaching it? Diet obviously is the most critical aspect...


Comments

  • #2
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    nellocono wrote: »
    There are always alot of threads about people running to try and lose weight. I, however have always been slim and skinny.

    I would like to try and put on some muscle mass over the sumer months although I am also looking at training for a marathon, probably Dublin.

    Has anyone ever tried this and provide tips for the best way of approaching it? Diet obviously is the most critical aspect...

    Is the purpose of building muscle mass related to trying to get faster or simply for asthetic purposes?

    If it is performance related you will most likely have to sacrafice one to get the other in terms of optimum performance. Most marathon runners who do weight training do so for its benefits in strengthening muscles for injury prevention and correction of imbalances as opposed to hypertrophy


  • #3
    nellocono
    Registered Users, Registered Users 2 Posts: 419 ✭✭nellocono


    Aesthetic purposes only :pac:

    Pretty much knew it would be one or the other, said I'd ask anyway


  • #4
    woodchopper
    Closed Accounts Posts: 806 ✭✭✭woodchopper


    lancearmstrong.jpg?w=510

    I heard this guy can run a good marathon!


  • #5
    meijin
    Registered Users, Registered Users 2 Posts: 1,300 ✭✭✭meijin


    nellocono wrote: »
    I would like to try and put on some muscle mass over the sumer months although I am also looking at training for a marathon, probably Dublin.

    Not an easy thing, but some strength training still will be beneficial (injury prevention, etc. as ecoli has mentioned). The bigest problem is finding enough time - for marathon training you need to run 4 days a week (or more, depending on your plan) and have at least 1 day of complete rest. That leaves you with two days for strength, providing you recovered from running, unless you can handle 2 sessions a day?

    I currently use "Convict Conditioning" - it's bodyweight training program that can be done at home and starts very easily, so you might want to look into that. For example my schedule at the moment:
    Monday - table tennis (3h session)
    Tuesday - run (sprints/hills)
    Wednesday - CC (upper body)
    Thursday - run (steady/tempo)
    Friday - CC (legs)
    Saturday - CC (core) + long run
    Sunday - rest

    I used to do CC 6 days a week (each session about 1h) + running + tt, but there is not enough time for everything, so I switched things around. I'm not training for marathon this year and will just run some shorter races. The program is still tough. You need a lot of rest and quality sleep + eat, eat, eat. You really need to eat a lot (proteins, carbs after workouts, good fats). Have a look at http://www.boards.ie/vbulletin/showthread.php?t=2055963342 regarding diet.

    Also, similar to the idea from marathon programs which has step-back week after 3 weeks of increasing mileage, I take a complete week off from CC after every 3 weeks for recovery.

    As for putting on muscles... well... my strength has increased and some muscles are more defined, my weight increased from 74kg @ 180cm (December) to 76.4kg but remains there since 3 months :P I guess I would need to eat much more, but it's getting difficult to do - stomach has it's limits :P

    Anyway, I'm quite happy with the progress and am not in any rush.


  • #6
    BobMac104
    Registered Users, Registered Users 2 Posts: 1,100 ✭✭✭BobMac104


    sounds interesting ive been looking for a good programme that i can do at home. Anyone try those p90x and insanity type programmes along with running? Probably be to much.


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  • #7
    rom
    Registered Users, Registered Users 2 Posts: 5,148 ✭✭✭rom


    https://www.youtube.com/watch?v=M957dACQyfU


  • #8
    woody1
    Registered Users, Registered Users 2 Posts: 1,907 ✭✭✭woody1


    same boat..6 ft 2 in and 12 to 12 1./2 stone varies.. but metabolism is finaly slowing so can see a bit more weight gain lately than i used to get..
    anyway back to the point.. and im sure you know this ..your going to get it hard to keep running regularly and put on weight , one is working against the other..
    you could probably get a lot of definition but getting weight on is going to be tough...
    have a look at scrawny to brawny website..i have the book, will give you an idea of how much you need to eat... and its a lot.. there are a lot of excercise routines in it as well but youd need a bench and weights for most of them...


  • #9
    pa4
    Closed Accounts Posts: 617 ✭✭✭pa4


    rom wrote: »
    https://www.youtube.com/watch?v=M957dACQyfU

    i love furious pete!


  • #10
    ecoli
    Closed Accounts Posts: 10,762 ✭✭✭✭ecoli


    BobMac104 wrote: »
    sounds interesting ive been looking for a good programme that i can do at home. Anyone try those p90x and insanity type programmes along with running? Probably be to much.

    I have p90x, great program but with heavy running training you may find it too much. Most of the stuff I do from the plan is the core/abs/stretching and yoga anything more and I find it interferes with my running training


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