chucking some iron wrote:
Over the past 3 years I've switched from running 60-80 mile weeks to just 1-2 sprint workouts per week, and 45-90 minutes/day on average in the gym. Right now my training is ~50% bodybuilding , 20% powerlifting, 15% olympic lifting and 15% sprinting... but no plans to compete in any of them.
I started around 68kg
After 4 months I was 77kg, 12 full months 81kg (30-45min/3-5 per week)
Year 2 I was 85kg. (50-75min/4-5 per week)
Now year 3 ~88kg (60-90min 5-6 per week)
Am still very lean, veins in my lower abs/chest/calves, christmas tree lower back and quad striations. Calories have been averaging around 3000 (2200-3600) for most of the past 3 years. I eat instinctively but track everything.
If runners stop running, start eating and lifting heavy the gains can be incredible for a few reasons.
-Amazing caplirization (sp?) already in place for great recovery.
-Low body fat % to start at-calories go to muscle not fat
-years of suppressed body weight gives a rebound effect
-work ethic
Pros
-Women (and men, maybe moreso men) give me way more attention
-I can actually eat MORE food.
-sleep is way better
-testosterone and assertiveness are way up
-sounds weird, but my face has changed-jawline/cheekbones more prominent
I like the training....holding a few hundred pounds in your hands and lifting it off the floor or chucking it overhead is a different feeling than running but no less enjoyable.
-it's harder to overtrain than running, injury is also more preventable IMO
-the training takes less time than running
-can still run well at 400/800
Cons
-need to find a gym
-more equipment
-more idiots to deal with
-more broscience
-running is more social/most runners are cooler than gymbros
-Your 5k will suffer
My first year I wish I had just focused on the basics more. Second year maybe add in some parentheses variations. Just progressive overload using perfect form. Usually would ramp up to a 1-3 rep max and then a few back off sets followed by assistance exercises. Isolation exercises are generally a waste of time.
High bar back squat (split squat, front squat, low bar)
Bench (close grip, rvs grip, incline, decline, dumbell)
Deadlift (snatch grip, deficit, sumo, rack pull, trap bar)
Clean (snatch, hang clean, muscle snatch)
Dips,
Pullups,
Overhead Press,
Bent over row
Maybe some lateral raises, lunges and some type of curl, no need to get fancy.
I'm not particularly strong (140S 105B, 200DL, 110clean, +45dips/pullups, 130BOR, 75OHP) but I definitely stand out in a crowd and asking if I lift is often one of the first things people mention when meeting me. No regrets.