| The Admiral or Pectoralis |
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I want to get shredded to pieces. I'm still a relatively small 6' and 175 lbs, so I'd like to swoll up a few pounds and then get cut. Is it enough for me to just hit the gym hard once or twice a week and run, say, 30 miles per week? My goal is to constantly have a sore upperbody and run at least four days/week. The summer's just around the corner and I can't afford to be flub-a-dub at the pool. I had the bird-legged, effeminate, sunken chest body in high school and college, now I'm doughy...It's time to have a body that will get me laid... Thanks, bros! |
| Benson St. Wales |
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1) Lift 3 days a week using escalating density training. 2) Dump your distance running completely. 3) Sprint 2 days per week (10x80m, 100% effort, full recoveries) Eat high protein diet, spread throughout the day. Get a whey protein isolate shake into you right after your workouts. |
| 35 years old |
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Benson pretty much has it right. Nail the diet part. Really helps. Three days in a week in the gym is the least you should do. Don't forget to lift your legs either. Actually, hit your legs as hard as anything. I went from 170 to 200 but it took 5+ years to do it right. It's hard to put on mass and stay lean at the same time. |
| The Admiral or Pectoralis |
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Is distance running even moderately helpful? I mean... I enjoy running, and it helps to think it's good for my goals. I guess I'm asking: Is distance running counter productive to getting SHREDDED, or is it just not as good as sprinting/a zap on energy that could be better aimed at weights/sprinting. |
| kirkraz |
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Crossfit. Quick results and better for your health. |
| NTB |
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Except maybe for your shoulders. Crossfit training is to Rotator cuff tears as competitive running is to Plantar Fasciitis. |
| Good Rick |
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It might be better for your "overall" physical health, but all the crossfit trolls/idiots we see on here make a pretty good case that it isn't good for your mental health. |
| kirkraz |
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Except maybe for your shoulders. Crossfit training is to Rotator cuff tears as competitive running is to Plantar Fasciitis.[/quote] ...and running is bad for your knees. We've seen all these ignorant statements before. |
| some guy in a cube |
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As people have already noted, diet is just as important as the work you're putting in. Lots of protein, good amount of carbs/fat, fruits, vegs, hydrate... you know the deal. For gym/running build up to the below. Add variance, keep it fun. M- Back, Bis, Deadlifts, Pull ups T- Chest, Tris (Push work) + 60 min bike W- Shoulders, Core-(w/ weights), Squats Th- Easy run ~ 30-45 mins, push ups, sit ups, planks. F- Off Sa- Circuit workout at the gym. Make up your own workout* Su- Track workout 8*200 hard. Good rest between reps. Push ups, sit ups, planks. |
| Old Gregg |
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Don't forget the back. http://www.youtube.com/watch?v=N-j3RoNBscY |
| plantar fasciitis |
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I don't know about cross fit being bad for your rotator cuffs but I can assure you plantar fasciitis is as common as it gets. |