HI guys, I was wondering how to gain muscle to get a physique of a fighter, while maintaining or improving my endurance and speed for 1600m-10ks, with only a kettlebell and my bodyweight. I want to develop my muscles since I'm a stick (125lbs or 58kgs at 5'9" or 175cm at 17 yo).
musclegainteen wrote:
HI guys, I was wondering how to gain muscle to get a physique of a fighter, while maintaining or improving my endurance and speed for 1600m-10ks, with only a kettlebell and my bodyweight. I want to develop my muscles since I'm a stick (125lbs or 58kgs at 5'9" or 175cm at 17 yo).
Why only a kettlebell and body weight? That’s a strange restriction. Get some dumbbells, a bench press table, some resistance bands, and a chin/pull-up bar for a home gym setup. Body weight exercises alone, especially single leg squats, can help strengthen your core and posterior chain but still won’t give you a visible muscular physique.
i also have a few dumbells ranging from 15lbs to 30lbs
Check out Pat Flynn on YouTube he has a ton of info
At that age i was in the 112lb weight class wrestling. I hit the key areas(that girls notice) biceps, pecks, abs, all just about every other day to maintain a nice beach bod.
The basics:
- situps
- pushups
- 15-20lb bicep curls (normal, hammer, reverse/forearm)
More specific to running you could do calf raises (while holding dumbells)
More specific to a "fighter" bod you could do shrugs with the dumbells to work your traps, and get some lighter dumbbells to do a variety of shoulder workouts.
If you plan to gain muscle, you have to eat enough to gain some fat at the same time. You would probably be best served trying to maximize performance for your sport of choice through relevant training, eating, and recovery, and letting your physique take care of itself.
I don’t see how you can significantly change your physique while maintaining your 10K endurance. Granted, you have a lot of energy at your age, but maintaining your 10K endurance requires a lot of work. There’s only so much energy to expend, regardless of your youth. Sure, you can get more cut-up if you work out, but I doubt a fighter-bod is possible. Stick to weight excercises that improve your running, since it sounds like that’s your top priority.