Strength training

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  • amandasquist
    amandasquist Posts: 26 Member
    Ok. You have confused the heck out of me. Obviously there are conflicting views on this. I did an RMR calculation and my calories were a bit too low. I will increase those and I have made an appt with a trainer. Thanks for all your input!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    amandasquist wrote: »
    Ok. You have confused the heck out of me. Obviously there are conflicting views on this. I did an RMR calculation and my calories were a bit too low. I will increase those and I have made an appt with a trainer. Thanks for all your input!

    Do you have an off season? Generally, this is where your greater focus on building muscle or increasing strength would be ideal. A 3 day full body routine or even a 2 day split would be ideal to build muscle and increasing strength but if you try to do it while activity training, you might run into recovery issues. If you lift heavy, it is really taxing on your muscles, which might make it harder to run. So if you have an off season, many long distance athletes will change focus on their priorities and modify their schedules to accommodate recovery.
  • amandasquist
    amandasquist Posts: 26 Member
    psulemon wrote: »
    amandasquist wrote: »
    Ok. You have confused the heck out of me. Obviously there are conflicting views on this. I did an RMR calculation and my calories were a bit too low. I will increase those and I have made an appt with a trainer. Thanks for all your input!

    Do you have an off season? Generally, this is where your greater focus on building muscle or increasing strength would be ideal. A 3 day full body routine or even a 2 day split would be ideal to build muscle and increasing strength but if you try to do it while activity training, you might run into recovery issues. If you lift heavy, it is really taxing on your muscles, which might make it harder to run. So if you have an off season, many long distance athletes will change focus on their priorities and modify their schedules to accommodate recovery.


    Yes. Just entering off season
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    edited October 2016
    amandasquist wrote: »
    psulemon wrote: »
    amandasquist wrote: »
    Ok. You have confused the heck out of me. Obviously there are conflicting views on this. I did an RMR calculation and my calories were a bit too low. I will increase those and I have made an appt with a trainer. Thanks for all your input!

    Do you have an off season? Generally, this is where your greater focus on building muscle or increasing strength would be ideal. A 3 day full body routine or even a 2 day split would be ideal to build muscle and increasing strength but if you try to do it while activity training, you might run into recovery issues. If you lift heavy, it is really taxing on your muscles, which might make it harder to run. So if you have an off season, many long distance athletes will change focus on their priorities and modify their schedules to accommodate recovery.


    Yes. Just entering off season

    Personally, I would consider 3 days of a full body routine, and then train two days with two days of recovery. But if you have access to a coach who specializes in this, it will probably be more beneficial towards your goals.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you#latest


    ETA: And if you want a lower body focused routine, look at strong curves (found in the link above)
  • pondee629
    pondee629 Posts: 2,469 Member
    My plan, having completed my first Half Marathon September 25, is to cut back my running to about 20 miles a week and increase my lifting, getting into Strong Lifts 5x5. All/most runs for the winter will be base building conversational pace and increase my lifting weights. We shall wee what happens, but it's a plan.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Raptor2763 wrote: »
    Have you tried six-count burpees?

    how would that contribute to muscle gain?
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP if you want to gain muscle (i dont know what lean muscle is) then i would suggest that you run a bulk at a 250 calorie surplus, set your macros to .65 grams of protein per pound of body weight; .45 grams of fat; and fill in rest with carbs; and get on a structured lifting program with progressive overload built into it like strong lifts, strong curves, wendlers, PHUL,etc.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    amandasquist wrote: »
    TavistockToad wrote: »
    You need to eat in a surplus, and follow a program with progressive overload


    Eating in surplus is a terrifying thought for me.

    then you will never gain muscle...

    unless you at maintenance and recomp...
  • ndj1979
    ndj1979 Posts: 29,136 Member
    eeejer wrote: »
    Leadfoot_Lewis wrote: »
    amandasquist wrote: »

    Ok. I guess I need to commit more time.

    Not necessary more time but use the time you have wisely. :) 4x/week is fine but use those 4 workouts to hit everything 2x/week.

    no, this is not necessary. Don't spread misinformation. 3x a week doing compound lifts will build muscle just fine, especially for a newbie. Almost any workout that progressively loads will build muscle when in a caloric surplus.

    OP, just get a decent program. Look at http://stronglifts.com - it is an excellent beginner program. Eat lots of protein, eat a little over your TDEE (like 100-250cal a day over), and you will soon see a noticeable difference.

    it is not mis-information ..you can gain muscle on a three day or four day program ..wow
  • amandasquist
    amandasquist Posts: 26 Member
    ndj1979 wrote: »
    OP if you want to gain muscle (i dont know what lean muscle is) then i would suggest that you run a bulk at a 250 calorie surplus, set your macros to .65 grams of protein per pound of body weight; .45 grams of fat; and fill in rest with carbs; and get on a structured lifting program with progressive overload built into it like strong lifts, strong curves, wendlers, PHUL,etc.



    Great. Thank you. I'll have to up both my protein intake and my fat. Just by a little bit. I can do that!
  • psuLemon
    psuLemon Posts: 38,432 MFP Moderator
    ndj1979 wrote: »
    amandasquist wrote: »
    TavistockToad wrote: »
    You need to eat in a surplus, and follow a program with progressive overload


    Eating in surplus is a terrifying thought for me.

    then you will never gain muscle...

    unless you at maintenance and recomp...

    Based on what OP has stated, a recomp would be ideal.

    Op, I have you have about a week to read, because this is the thread you want.
  • amandasquist
    amandasquist Posts: 26 Member
    psulemon wrote: »
    ndj1979 wrote: »
    amandasquist wrote: »
    TavistockToad wrote: »
    You need to eat in a surplus, and follow a program with progressive overload


    Eating in surplus is a terrifying thought for me.

    then you will never gain muscle...

    unless you at maintenance and recomp...

    Based on what OP has stated, a recomp would be ideal.

    Op, I have you have about a week to read, because this is the thread you want.



    Yes!!!!!! Thank you!
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