Is it possible to gain muscle and do cardio?
I am on a rigorous muscle building schedule (gym everyday) I have a high calorie diet and drink tons of protein everyday. Before I started lifting about 2 months ago, I was a varsity track/xc runner for years. For the last 2 months I have stopped running. Is it possible to gain muscle mass AND improve running times?
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December 6th, 2010 at 5:58 pm
Yeah, as long as you dont run for like 2 hours a day, every day. Even then, you might be able to gain MASS.
But you’ll always be able to make muscle.
December 6th, 2010 at 6:34 pm
yes it is possible to do both. make sure you eat enough because to build muscle you need to eat right and you need to eat enough because if you dont and kick it into running your body will go after your muscles for energy, something which you want to avoid if trying to gain mass. but in short term answer, yes it is possible…hope that helps
December 6th, 2010 at 6:54 pm
It is possible to do weight training and cardio, but it is difficult to both build muscle AND improve your running times. Typically an athlete will focus on one or the other at any given time. If you want to build muscle, focus on a high protein diet (make sure you are drinking plenty of water) and hit the weights heavy. Do cardio AFTER you do your weight training. Don’t overdo the cardio, though, if you really want to gain muscle. After you focus on building your muscle and are satisfied with your muscle mass, then you can switch to your cardio and focus on improving your running times. These fall into what are called “phases” of training – muscle building is your “bulking” phase and your cardio is your “shredding” phase. How you do these in combination really depends upon what your overall goals are. If you want to be cut and fit, you want to hit the weights and do your cardio. This will tone your muscle while helping you shred fat. If you want to gain muscle only, hit the weights, eat a good, solid high protein diet and go light on the cardio. If you are more concerned about improving your running times, go lighter with the weights to stay toned and focus mostly on your running. You can always add some cross training in if you want an overall fitness program (don’t be afraid of swimming, biking, etc). So, specifically to your question – it is very difficult to both gain mass AND improve running times. They are two separate goals that require two different training regimens. Check out Muscle and Fitness web site, Flex web site, and rossboxing.com for some good workouts. Runners World may have a web site, I’m not really sure.
December 6th, 2010 at 6:59 pm
Hi, Monty!
It is not possible to sustain what you are doing, and I don’t recommend that you try. You are headed for overtraining, which means that you are going to compromise your immune system, your muscles will lose size, and you’ll get weaker.
Here’s how to gain both muscle and fitness.
Make building muscle your priority. Train properly. Here’s how:
Do only a full-body routine. Concentrate on the basic, compound exercises, which are full squats, deadlifts, presses, rows, dips, and chins. Do each exercise using perfect form with as much weight as you can handle. Go for the burn. Throw in some core exercises and grip exercises at the end if you want.
Once you are training intensely, you’ll experience DOMS (delayed onset muscular soreness). In order to ensure systemic (not just localized recovery), wait 24 or 48 hours before another strength training session.
What this means in practice is that you’ll do an intense 45 minute-or-so workout about every 4 or 5 days. I recommend training in the afternoons.
You do not grow in the gym. What you should do in the gym is to stimulate growth that occurs outside the gym. Without using anabolic steroids, it’s impossible to train every day in the gym and get big and strong. (If you use steroids, you’ll likely wind up injuring your connective tissues and compromising your health.) It’s essential not to do too much physical work. It’s essential to get plenty of rest.
You should be eating plenty of protein. Never skip a meal, and eat a meal every three waking hours. Each meal should contain at least 20 grams of protein from natural sources (if you are male). Avoid ALL processed carbs; however, you may have up to 50 (net) grams of carbs daily from natural sources such as organic vegetables and berries. Drink plenty of water. Get plenty of sleep.
If you want also to do cardio, you must do cardio that will not compromise muscular gains. The best is brisk walking. ‘Brisk’ means walking at a 4 mph pace. Simply walk 2 to 6 miles before your first meal of the day. (If you walk for an average of 3 or more miles daily, you may break your walks down into more than one session.)
Do not do running or other intense cardio for any length of time.
If you are doing the strength training properly and walking properly and still want a higher degree of fitness, then you may add in some brief interval training or GXP once or twice a week. Keep your work times for each session down to 5 minutes or less.
That is a sustainable program that you can use until your 90’s. It will build muscle, increase your degree of cardiovascular fitness, and minimize training injuries while maximizing the benefits of your hard work.
If you make that program habitual, you will love its results.
Train in good health, Monty!
All my best wishes.