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What weightlifting program would be best for me, a runner?
I'm a high school competitive runner on varsity cross country. I weigh 145 lbs all year round, no matter how hard I run or what season. I hit the weight room 4 times a week after running practices but don't see the muscular gains I'd like to. I am conscience of what I eat, mostly my proteins and carbs but I need to find a program of eating and weight lifting that would be good for me to gain UPPER BODY strength not just lower body. I have running every day in the week from 3 to 530 after school, and am planning on using pre work out and post work out supplements. Any ideas on programs that would help me gain a lot of muscle mass without wasting my time and not effecting my running. Thanks.
2 Answers
- lestermountLv 77 years agoFavorite Answer
Do a total body routine using enough weight that you can not easily finish the last set of 3x10. Lift no more than 3 days each week, recovery is more important than lifting to gain strength.
Have protein after lifting from 15 minutes up to 2 hours.
You may or may not gain bulk or mass at your age, your other activities sometimes limit your ability to gain weight or mass.
You can become much stronger and have better definition of your muscles without gaining weight.
If you do gain a lot of weight it will affect your running.
- librazone1948Lv 77 years ago
Its kind of hard to gain muscle mass when you are doing so much cardio. You could try eating more protein and try doing squats and dead lifts although you are probably already doing that... right ?
