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gambitrah

Running

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So I'm starting to wonder if my 5 day a week running will be counterproductive to my wish to put on muscle mass. As I've read in numerous places it burns muscle, hence the lean (stringy to me) bodies of runners..which I dont want. From the limited reading I've done it sounds like 3 days of running a week is good for weight loss...it looks like anymore will burn the muscle I'm trying to add...

My plan as of tomorrow will be:

Monday: 20-30min run, Chest, Back, Shoulders, Traps

Tuesday: Biceps, Triceps, Forearms

Wednesday: 20-30min run, Abs

Thursday: Quads, Hamstrings, Calves

Friday: 20-30min run

Any comments on the running part of it?

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your workout seems off balance if you are trying to build mass.

you only have one day a week for each area, and it may only be good for sustaining the muscle you have now, if you want to grow you have to do at least two days for each area.

try to jog before your leg workout too (as a warm up)

what time do you workout?

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your workout seems off balance if you are trying to build mass.

you only have one day a week for each area, and it may only be good for sustaining the muscle you have now, if you want to grow you have to do at least two days for each area.

try to jog before your leg workout too (as a warm up)

what time do you workout?

I'm initally tring to lose body fat. Once I get to a level of my liking I will change up to build mass. But of course while I lose BF I dont want to lose any mass either. I usually did jog before my leg workout as well, just wondering if its to much running.

I workout in the evening after work. I know for fat burning it would be best to run in the AM, just havent gotten the passion to wake up that early yet. But I think thats one piece that I'll have to do regardless.

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im wondering why you think one time a week per area is too little. if you do two times a week you're most likely gonna overtrain, unless all you do is eat, sleep, and work out.

i train one area per week, as do most people that i know, and i've been growing steadily for the past 2 yrs.

your workout seems off balance if you are trying to build mass.

you only have one day a week for each area, and it may only be good for sustaining the muscle you have now, if you want to grow you have to do at least two days for each area.

try to jog before your leg workout too (as a warm up)

what time do you workout?

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loosing a "few extra pounds" is only half running (cardio) and half eating healthy. You don't need to diet, persay, but you should eat healthier than you are. As a guide I try to not eat any fried or processed foods. It isn't easy, but IMO it is worth the effort.

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so since i want to loose just a few extra pounds how many days would anyone recomend running and how hard? (like doing intervals) I usually try to run 3 days and do the bike the other 1 or 2 days...

you can do 30 - 45 minutes, 5x a week if you intreval train. Combined with portion control, which is crucial, you can slim down pretty fast. I do that, and find it amusing that I'm drenched in sweat in no time, and the straight running runners aren't even breaking a sweat, and have to run for 45 minutes. of course, always aim for 45 mintues, but don't kill yourself if you're just not feeling it that day. I do one minute at about 6 mph, then 1.5 mintues at say 3.8/4.0 mph, burning 10 calories /minute on average. The key is to get your heart rate low enough that it's resting. Then when you speed up, your heart is working harder, so you get a more effective workout. Not resting it long enough will actually be less of a workout. I hope that makes sense. once you get to your goal weight, 3 -4x for 30 minutes works great. oh, one more thing. I do it ALL uphill. you'll never lose s**t running on a flat surface... might as well make every minute of your workout count. Combine that with weight training, and you'll really be kicking ass! :biggrin:

Good Luck! :)

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So I'm starting to wonder if my 5 day a week running will be counterproductive to my wish to put on muscle mass. As I've read in numerous places it burns muscle, hence the lean (stringy to me) bodies of runners..which I dont want. From the limited reading I've done it sounds like 3 days of running a week is good for weight loss...it looks like anymore will burn the muscle I'm trying to add...

My plan as of tomorrow will be:

Monday: 20-30min run, Chest, Back, Shoulders, Traps

Tuesday: Biceps, Triceps, Forearms

Wednesday: 20-30min run, Abs

Thursday: Quads, Hamstrings, Calves

Friday: 20-30min run

Any comments on the running part of it?

\

running typically burns muscle, slow steady walking for long periods of time burns fat. (just out of curiousity why are you doing so much on monday?)

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Guest onisakura

Mondays are ALWAYS packed at the gym. Everyone feels guilty after the weekend.

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\

running typically burns muscle, slow steady walking for long periods of time burns fat. (just out of curiousity why are you doing so much on monday?)

Just following the routine setup in this workout. The gym has nothing to do with it for me as I have a setup at home.

Would it be better to spread the areas out over the week? As it turns out I do more on Mon\Tues then any day of the week. And my Fri-Sun are empty. I was wondering if I should spread the workouts out more...

I took the workout I based this on and removed any machines since all I have at home are free weights, so my workout for Monday is...(which I havent found is to much)...

Decline Barbell Bench Press

Incline Bench Press

Flat Dumbbell Bench One and a Half Reps

Bent Over Rows

Non Peak Dumbbell Flys

Shoulders

Side Laterals

Front Raises

Seated Rear Delt Laterals

And I usually toss in 12-10-12 dips using the bench and a chair and 20-30min cardio

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im not a trainer, but from what i read and hear that one muscle group (two at the most) per day if youre bulking... and minimal amounts of running, walking if you want to do cardio. but too many chefs ruin the stew so if youre getting advice him, and her and them you dont need another person advising you something else... do what works for you..

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why do u only do one back exercise? and what are your # of sets and rep range?

Just following the routine setup in this workout. The gym has nothing to do with it for me as I have a setup at home.

Would it be better to spread the areas out over the week? As it turns out I do more on Mon\Tues then any day of the week. And my Fri-Sun are empty. I was wondering if I should spread the workouts out more...

I took the workout I based this on and removed any machines since all I have at home are free weights, so my workout for Monday is...(which I havent found is to much)...

Decline Barbell Bench Press

Incline Bench Press

Flat Dumbbell Bench One and a Half Reps

Bent Over Rows

Non Peak Dumbbell Flys

Shoulders

Side Laterals

Front Raises

Seated Rear Delt Laterals

And I usually toss in 12-10-12 dips using the bench and a chair and 20-30min cardio

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