No, I’m just trying to gain like 20-30lbs of muscle in a few years to fill out.
Lift heavy! I’m 5’11, 195lb and could squat 300, deadlift 405, and ran a 10k in 36:55 within a 2 week span. I did my lifts Monday/Wednesday (heavy weights, low reps) and speed workouts Tuesday/Friday. speed was CV intervals and tempos. For lifts, look into cluster sets.
If you weighed 135lb, do you think your 10K time would be sub-28?
Lift heavy! I’m 5’11, 195lb and could squat 300, deadlift 405, and ran a 10k in 36:55 within a 2 week span. I did my lifts Monday/Wednesday (heavy weights, low reps) and speed workouts Tuesday/Friday. speed was CV intervals and tempos. For lifts, look into cluster sets.
If you weighed 135lb, do you think your 10K time would be sub-28?
Probably not. I’d literally only be skin and bone. in HS I was as skinny as the next kid but weighed 165. My hips and shoulders are pretty broad. No ‘V’ shape for me, more like a ‘U’.
if you put my engine in a 135lb frame, maybe I’d be sub 28.
Hi guys, I’m just wondering how to build muscle while training for endurance sports like half Ironmans and half marathons. FYI, I’m 18, 5’8.5” and 130 lbs.
I don't think you have the frame or genetics to EVER gain 20-30lbs of pure muscle without anabolics. Most people don't. At 5'8", 130lb you are already naturally skinny.
However, if you want to balance strength training and endurance:
M: Upper Lift + Running Tempo
T: Lower Lift + EZ Running
W: EZ Running
T: Running Intervals
F: Total Body Lifting + EZ Running
S/S: Long Run/Off Day
Any basic lifting program will work. Sets of 5, sets of 10, etc.
Just 20 to 30 pounds of muscle. That is a very long, very difficult project. Like 5 to 7 years of serious lifting. Maybe more. And it might not even be possible to gain that much. I would recommend reading some studies on the amount of lean mass lifters can gain each year. It is shocking how hard it is to do.
20+ pounds of muscle in the first year of dedicated weight training is pretty common. A simple program like StrongLifts and eating plenty to keep up is all that’s needed.
Hi guys, I’m just wondering how to build muscle while training for endurance sports like half Ironmans and half marathons. FYI, I’m 18, 5’8.5” and 130 lbs.
I don't think you have the frame or genetics to EVER gain 20-30lbs of pure muscle without anabolics. Most people don't. At 5'8", 130lb you are already naturally skinny.
…
Alan, I’m surprised you say that. The StrongLifts guy and certainly StartingStrength would claim that 20+ pounds of muscle in the first year is common and achievable. OP’s frame doesn’t seem that small to me. He might not even be done growing up. Why do you say what you say?
One gram of quality whole-food animal protein per day per pound of bodyweight. The typical runner's diet of fruit loops, Powerade and peanut butter won't cut it. Embrace the Steak (and eggs and butter and pork), eat whole fruit only for carbs (some honey is OK). Lift daily and train more like an 800 guy lots of lactic sprints and hill intervals. Doing this you can put on 15-20 lbs over the next few years while keeping your waist size under 29 inches.
Let's cut to the chase. You start following a lot of bodybuilding influencers on instagram and tiktok and wherever else. Some of them claim to be a "hybrid athlete". You will come to realize this just means they are midpack runners (or worse) who would be a lot faster if they lost some of the unnecessary aesthetic bulk, or hell, just spent more time running. Unfortunately you'll have to learn the lesson yourself first, as you morph into a gym bro and then realize you're getting slower because you've shifted priorities. You'll have to decide what your priorities are. And for the love of god, feel free to admire your own body, but don't become someone that just uploads and consumes homoerotic mirror pics. For all our sakes.
If I were your age and build, I'd try to train like a climber. Magnus Midtbø is a good follow on youtube. He's very strong, lean, and does pretty well on running events without much cardio work. He's plenty muscular for getting chicks who dig ripped physiques.
One gram of quality whole-food animal protein per day per pound of bodyweight. The typical runner's diet of fruit loops, Powerade and peanut butter won't cut it. Embrace the Steak (and eggs and butter and pork), eat whole fruit only for carbs (some honey is OK). Lift daily and train more like an 800 guy lots of lactic sprints and hill intervals. Doing this you can put on 15-20 lbs over the next few years while keeping your waist size under 29 inches.
Starting Strength by Mark Rippetoe. Buy the book or if you're too cheap, watch the youtube videos.
Basically the plan is just alternating squat/bench press/deadlift and squat/overhead press/power clean. You lift 3x per week. It's probably true that you won't put on weight/muscle quite as quickly if you are also running while doing that, but you will still get stronger. I started about a month ago and put on about 10 pounds (obviously not all of that is muscle, but you get the idea) while still running 40 miles per week.
LoL Rippetoe is good for what it does, which is to get you to lift heavy, build strength and be explosive. I got the strongest I've ever been following his plan for a few mos.
However, Mark would be the first to say that basically 0 cardio should be included in his plan. In fact, he'd probably call you a pvssy for running. Adding running to his plan is just not conducive to either his plan, nor running.
One gram of quality whole-food animal protein per day per pound of bodyweight. The typical runner's diet of fruit loops, Powerade and peanut butter won't cut it. Embrace the Steak (and eggs and butter and pork), eat whole fruit only for carbs (some honey is OK). Lift daily and train more like an 800 guy lots of lactic sprints and hill intervals. Doing this you can put on 15-20 lbs over the next few years while keeping your waist size under 29 inches.
Wow everyone, I did some research and we have a climbing legend in our midst, Chris Sharma! He was too humble to come right out and say it, but let's give the man a warm welcome!
Chris Omprakash Sharma (born 23 April, 1981) is an American rock climber who is considered one of the greatest and most influential climbers in the history of the sport. He dominated sport climbing for the decade after his 20...
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