Runner trying to get buff!

SpunkyStuff · 05-27-2009, 09:09 PM

I always feel a bit out of place...most runners trying to get/stay thing, most bodybuilders trying to get bulky.

I am a serious runner and a distance one at that, but I also want to "beef up" a bit as I think I'm TOO skinny. I don't like this boney/scrawny look.

So for someone looking to put on 10-15lbs to "bulk" up in a lean/defined way, is "bodybuilding" the kind of style I'm looking for?

I've been doing weight lifting classes or circuits of my own, and that's helped me get pretty strong and defined, but I've more or less stayed the same size for a couple years now. I'm ready to really do this thing--I'm amping up my diet, but know I also need to get a lot more hardcore with training.

Does anyone have any suggestions what sorts of workout program [for the building with definition] I should be doing?

FinalPlague · 05-27-2009, 09:13 PM

if your focus is primarily on running performance than bulking will be a bit tricky

Your gonna have to take in a large amount of calories. When running they tell you you need more carbs but when packing on muscle you need more protein.

Also you need to find a way to incorporate lifting in with running so you dont over train.

Ive gone from 130 running to 165 lifting.

any more questions you can PM me

SpunkyStuff · 05-27-2009, 09:28 PM

Quote:

Originally Posted by FinalPlague

if your focus is primarily on running performance than bulking will be a bit tricky

Your gonna have to take in a large amount of calories. When running they tell you you need more carbs but when packing on muscle you need more protein.

Also you need to find a way to incorporate lifting in with running so you dont over train.

Ive gone from 130 running to 165 lifting.

any more questions you can PM me

I have cut my mileage in half and am trying to add the bulk training, I just need more specifics on how to life HARD to make a difference, not just get stronger.

I'm also adding calories, going for the positive energy balance, but also asking if I should be looking at specific macro breakdowns?

I'll take any guidelines you have!

mckeegs104 · 05-28-2009, 10:37 AM

check out the west coast for skinny bastards routine my friend. U'll love it and put on mass and weight without screwing up ur sport.

SpunkyStuff · 05-28-2009, 10:42 AM

Quote:

Originally Posted by mckeegs104

check out the west coast for skinny bastards routine my friend. U'll love it and put on mass and weight without screwing up ur sport.

what is that?

mckeegs104 · 05-28-2009, 10:55 AM

http://www.tmuscle.com/free_online_a...B31A13D7.hydra

Read it all. Its made for athletes. Tons of pro athletes have been doing this since they were in high school in alllll sports.

titdoctor · 05-28-2009, 11:39 AM

Quote:

Originally Posted by SpunkyStuff

I always feel a bit out of place...most runners trying to get/stay thing, most bodybuilders trying to get bulky.

I am a serious runner and a distance one at that, but I also want to "beef up" a bit as I think I'm TOO skinny. I don't like this boney/scrawny look.

So for someone looking to put on 10-15lbs to "bulk" up in a lean/defined way, is "bodybuilding" the kind of style I'm looking for?

I've been doing weight lifting classes or circuits of my own, and that's helped me get pretty strong and defined, but I've more or less stayed the same size for a couple years now. I'm ready to really do this thing--I'm amping up my diet, but know I also need to get a lot more hardcore with training.

Does anyone have any suggestions what sorts of workout program [for the building with definition] I should be doing?

For you I recommend only running 1-2 times a week. Your FAR to hard of a gainer to be able to run 5-6 miles a day and gain muscle. If you want to put on 15-20 pounds of muscle, you will need all your energy focused on weight lifting. You probably like that feeling after you run huh? Try running short distance sprints with little rest in between, this will help improve your stamina.

jpg68 · 05-28-2009, 01:45 PM

If you are a personal trainer shouldn't you know this stuff by now? I ran for many years and was the skinny guy. I was ranked in the top 10 region in road races and marathons. Now I am a total different look if you want some help PM me.

SpunkyStuff · 05-28-2009, 08:42 PM

Quote:

Originally Posted by jpg68

If you are a personal trainer shouldn't you know this stuff by now? I ran for many years and was the skinny guy. I was ranked in the top 10 region in road races and marathons. Now I am a total different look if you want some help PM me.

I mostly work with sport specific training, general building, and weight loss/gain.

The specifics of body building is something I've read up on, but am trying to sort out and apply.

I'm hoping that now that I'm running half what I used to, increasing intake, and incorporating a real lifting routine vs. full body workouts with high reps, I can continue my competitive running and still beef up a bit--stay lean/cut but put on some muscle mass.

Suggestions?

grip.it.rip.it · 05-29-2009, 10:37 AM

You are in a tough situation man. I know a lot distance runners that would love to put on some lean mass but are incapable because of the amount of running the do. Meaning they burn way too many calories. My suggestion would be taking some time off of the distance running (maybe off season or something) and really focus on nutrition and weights. Start by taking in more calories than you burn in a day, lets say around 250 more. Lift 3-5 sets of heavy weights between 4-7 reps targeting specific muscles that you would like to bulk up. The nutrition for distance runners and weight lifters contrast each other a bit. Take in your body weight Xs 2 for grams of protein. So of you weighed 130 then you would need to take in 260 grams of protein. Just keep up the hard work and stuff will come around eventually. But its definitely not going to be easy.

willicd · 05-29-2009, 12:54 PM

I know the feeling I am in the exact situation currently, and my trainer just doesn't get it. The best advice I can give (which I was given) is to focus on running right now if you are training for an upcoming competition. If you are for sure training for an upcoming marathon or half-marathon, 5k, 8k, or whatever then cutting your miles in half can be very dangerous for your training in the long run. In this phase of my training, I am only running 4 days a week, which gives me 3 gym days but my only goal right now is to maintain the size that I have. That involves a lot of eating and im even considering adding whey to my diet as I jump from the 3-5 miles a day mark to 4-6 miles a day. I have seen gains, which is expected but as i miles increase I don't expect to grow much more unless i increase my daily protein % and keep a good balance carb% and fat%. Im at 165lbs right now, I expect to be at 155lbs by the race in October, by then XC season will have started but my mileage will be cut from around 15-18 down to 6-8. Thus by the end of XC in late November i should be back to 160 and from there is when I'll start bulking again hopefully to 175 before track season hits. So focus on running, keep your proteins, carbs, and fats balanced, and when the run is over cut the running way down and start back to a normal gym routine but keep your eating up. This may or may not work for you or be your issue in gaining mass, but for my naturally skinny build sticking with this has done wonders.

Vermonta · 05-29-2009, 04:22 PM

Increase your caloric intake and start hitting the weights. Work around your running training always, no question. Really with how small you are now any type of weight work combined with some good grub will add some mass to your skinny ass frame. A full body routine would most likely be your best bet using only basic compound lifts with low volume. If you have any specific questions feel free to ask.

danv027 · 05-29-2009, 11:23 PM

i am also a distance runner and i have had the same troubles with improving running performance and improving strength/bodybuilding. of course we love running and would not want to give it up for anything, after all, it's a healthy thing to do and good cardiovascular training. from personal experience, i've discovered that when i take time off running and do not run at all for my 2 week break in between seasons, my strength dramatically increases. this is due to muscle memory, meaning, your muscle have the opportunity to rebuild back up to normal size (aka noob gains). contrary to what everyone is saying, it IS possible to gain muscle and still run about 5 times per week. this just takes enormous dedication and extreme nutrition with lots of quality calories and well timed meals, because timing of meals is very important (pre, post WO). running is a great sport and im glad runners are trying to incorporate appropriate bodybuilding into their WO plan and lifestyle. if you really want to put on some size right now, i would suggest only running 3 times per week 4-5 miles MAX and lifting 4x per week using 3 simple WO's leaving 1 day's rest in between.

WO 1: chest tri should
WO 2: legs
WO 3: back bi
(repeat)

once you are satisfied with your immediate results, slowly incorporate more running (and calories) until you get back up to 5 day per week (if you want).