i'm 5' 8" and 113 lbs (light, i know). does anyone now a good lifting regiment that can help get me to about 120lbs?
i'm 5' 8" and 113 lbs (light, i know). does anyone now a good lifting regiment that can help get me to about 120lbs?
I'm not an expert on weightlifting, but I've read that for hypertrophy the ideal rep range is sets 8-12 with a good amount rest between sets. I like compound lifts like bench press, pull ups (or downs if you can't do 8), rows, shoulder press and squats. I'm not sure the type of lift is relevant when it comes to hypertrophy.
None of that matters, however, if you don't adjust your diet. Weight gain (or loss) is a function of the amount of calories you take in versus the amount you expend. If you start a lifting program without drastically increasing the amount you eat you will lose more weight, which you definitely don't want. At this point, eat as much as possible and be sure to include lots of protein and fat. Obviously meat is always a good choice. I'd also suggest nuts and nut butters as snacks cause they're calorie dense. Make sure you drink whole milk if you drink milk. Good luck
thanks for the reply
I think that half of what Fat Guy said is wrong.
I was in 9th grade, weighed about 115 and was around 5 foot 9 or 5 foot 10. I did military press, bench press, pull downs, and a couple of other upper body weights. I did sets of:
Medium weight: 10 reps
Heavier weight: 7 reps
Heaviest weight: shoot for 3 reps, but do as many as possible.
Once I could do the heaviest weight about 5 times, I would up the whole set of weights. What had been "Heavier" became "Medium." What had been "Heaviest" became "Heavier." Then I would start a new higher "Heaviest" weight. The first couple of times after moving up, it would be really hard to get 3 reps of the heaviest weight. Sometimes I would only get 1 or 2 reps. After a few sessions, it would be doable.
By 11th grade, I was around 130 and stayed there for a long time. Sadly, I am nowhere near that these days. The added upper body strength really helped my top end speed. I never did leg weights because I didn't know anything about the right techniques and figured that I would just injure myself.
No fat guy is pretty much dead on.
Honestly weight lifting is so easy a caveman could do it. Don't believe me? go to your local gym. Haha
In all seriousness, your goals will art depending on whether you want to look jacked or run fast.
If you want to look jacked work all major arm and leg groups and but whey protein and consume 50g of whey a day.
If you want to run faster you should only prob put on 1 lbs a month. If you put it on that slowly by not eating a ton more and running your body will make sure it is evenly proportioned
Another +1 for the poster "fat guy." Compound lifts, 8-12 rep range for hypertrophy, more calories, especially protein.
+1 to the stuff fat guy said.
Do you care about your running? Reducing your cardio will help you gain muscle. It will of course hurt your running but it sounds like running is not your priority.
running is my priority, but i feel like 113lbs is too light for a mid-distance runner
A good general strength workout for runners
Tuesdays:
Push Press
Squats
Bench Press
Dumbbell Step-ups
Shoulder Press
Fridays:
Clean Shrug
Clean Pulls
RDL's
Bent Over Row
Hyperextensions
3 sets of 10, plus warmup sets for squats and clean pulls.
Use a reasonably heavy weight for you, but don't max out.
this lean wolf needs help wrote:
running is my priority, but i feel like 113lbs is too light for a mid-distance runner
then perhaps you aren't a mid-d runner. consistently developing aerobically is much more of a sure thing than consistently developing anaerobically and speed-wise, as long as you're willing to put in the time mostly year round. as you race longer and longer distances, your power to weight ratio will be more and more of an advantage, assuming equal endurance.
this lean wolf needs help wrote:
i'm 5' 8" and 113 lbs (light, i know). does anyone now a good lifting regiment that can help get me to about 120lbs?
How old are you?
What are your PRs and two strongest events?
And what experience do you have lifting, if any?
yagtash wrote:
then perhaps you aren't a mid-d runner. consistently developing aerobically is much more of a sure thing than consistently developing anaerobically and speed-wise, as long as you're willing to put in the time mostly year round. as you race longer and longer distances, your power to weight ratio will be more and more of an advantage, assuming equal endurance.
It's tough to do the training that improves aerobic capacity without durability. Hard to imagine someone that height and weight being durable...
i'm 17, my pr in the 800 and 1600 are 2:09 and 4:54 (both indoor), and i have done some lifting before, but nothing to extensive
Honestly weight lifting is so easy a caveman could do it.
Go to your library (or log on to amazon) and get Starting Strength by Mark Rippetoe. Or go here and soak it all in:
Starting Strength is the bible for beginning strength training. Very simple program, with very big results.
Of course you won't get any bigger in the gym: you get bigger in the kitchen. You have to eat a ton of extra calories to get bigger. But you can get a lot stronger without getting much bigger and if you're going to continue to run, you probably don't want to put on much weight any way.
if you're serious about gaining muscle mass even if it could hurt your running a little then do the following: chest, shoulder, triceps one day and back, biceps the next. This allows you to lift two days in a row for as many days as you can handle. For you, i'd actually go high weight/low rep for a month because you have to gain muscle before you can tone it.
You have to eat a lot.
Bench press
Squat
Clean
Deadlift
Military Press
Pull ups
Rows
Core (abs, lower back, glutes, etc)
These are arguably the best weight exercises for gaining mass and strength/power (Not conclusive in anyway). There is plenty of information on the internet and in books when it comes to scheduling and routines. I'd recommend doing supplemental body weight exercises if it is too difficult to perform the above exercises. You may even have to use machines is necessary (put your pride away when in the gym. Do not try to impress others. Also do not shy away because you are embarrassed. You are only hurting yourself!).
Practice and perfect form! Start with light weight to learn proper form and technique(hold off on the clean until you learn how to deadlift, squat, and press correctly).
Go to youtube and check out exercise videos to learn proper form AND people at your gym. Observe (respectfully).
I've heard great things about Mark Rippetoe. 'Maximum Strength' by Eric Cressey. etc. etc.
Check this channel out:
http://www.youtube.com/user/TestosteroneNation
Check out their 6 weeks to superhero.They also have a website.
Its a learning experience. There are tons of info on weightlifting out there.
themanontherun wrote:
It's tough to do the training that improves aerobic capacity without durability. Hard to imagine someone that height and weight being durable...
I definitely agree with you about durability, and gaining durability from gaining strength, but that kind of strength isn't gained in the weightroom doing upper body stuff, its gained from more running specific things like drills, perhaps hurdle drills, and (brace yourselves) certain core and hip strengthening exercises. I would recommend peeking at something like jay johnsons blog (not that I agree 100% with his stuff, I just think its a good comprehensive start) or the workout video with shalane flanagan and john cook. Lots of hard stuff, no weightroom, all pretty runnung specific.
I have nothing against the weight room, I think it is an important tool for runners at some point, but I would disagree with the idea that all runners need a baseline of strength training for non running specific muscles to be durable enough to run lots of miles. Eventually everyone will get to a point where the weightroom might be worth it to improve that last little bit, but for a kid, he will likely improve faster by just doing more running. Obviously we can't just look at elites and make conclusions about lower level runners, but look at the front of any major marathon and tell me that durability is made in the weightroom.
Go join a weightlifting forum.
This one's about running.
I know a lot of responses on here have advocated weight lifting. I highly discourage weights. They will make you slower and heavier. Remember that any weight you gain you have to carry with you every step around the track. Try putting on a ten pound weight belt and trying to run a PR on the track, I bet you won't be able to. Yes there are freaks out there like Sol but really the best distance runners in the world are right around your weight. If I were you I would just do the right type of running and let my body figure what shape it should be.