Is strength training 2x a week enough to build muscle?

LydsVille77

Excuse my ignorance but I am so clueless. I currently run 6 days a week, mon-thursday 3-5 miles and saturdays 6-10 miles, and occasional half marathons. I learned in a body fat percentage analysis thing that my lean mass is low and i need to build muscle... so of course i signed up for a few sessions with a trainer to learn what i will eventually do on my own. (side note- ive lost over 60 lbs and am less than 20 lbs from goal, but i feel like my body is lacking muscle to help burn the last of this fat)

My question is this... If im only working on resistance/strength training 2 days a week is it even helping me build muscle? Or what should I be aiming for? I am not trying to bulk up, just core exercises to build strength. So many articles, so many different answers...

Any advice is appreciated.

eric_sg61

If you wanna build muscle stop running....let the flames begin

TavistockToad

Do you want to increase strength? Or build muscle?

Full body 3x a week will increase strength, but you will need a calorie surplus to build muscle.

BreakingOath

Aim to lift 3-5 times a week. Progressively overloa your muscles by adding weight. Focus on compound lifts such as squats, dead lifts, bench press, etc. and if you're going to continue running that much you're going to have to eat ALOT. I mean ALOT.

JenMc14

Depending on what you do, 2 times a week might be enough to build muscle. However, while you may seem some gains at first, being new to lifting, eating at a deficit, that will even out, and really, the only way to gain significant amounts of muscle mass is to eat at a surplus, which will obviously stall fat loss and lead to some fat being (re)gained.

cng31183

Im new at it too but after reading tons of online articles and a couple books it seems the general range is 3 to 5 times a week depending on what your doing. In the book new rules of lifting it recommends 3 times a week with a day of rest between each workout since your muscle builds during rest. Some folks workout 5 days a week doing a body part each day. Cardio is generally limited...not necessarily deleted....because it has a tendency to eat your muscles if done too vigorously.

_DaniD_

If you wanna build muscle stop running....let the flames begin

No.

LydsVille77

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

EmilyOfTheSun

If you wanna build muscle stop running....let the flames begin

I lift three times per week and I run even more than that.
I think I've built some pretty nice muscles so far.

JulesAlloggio

If you're not trying to gain a bunch of muscle, sure I think, in my opinion that this would be a good start to strength training. Every little bit helps

jacksonpt

I agree with everything previously said....

- Running will hinder muscle growth.
- Make sure you know if you want to add muscle or get stronger (not the same things).
- Progressively overload your muscles (increase weight as you get stronger)
- 2x week is better than nothing, more often is better than less often
- you may see some gains early on a deficit, but a surplus is required for long term gains.

.

LydsVille77

Aim to lift 3-5 times a week. Progressively overloa your muscles by adding weight. Focus on compound lifts such as squats, dead lifts, bench press, etc. and if you're going to continue running that much you're going to have to eat ALOT. I mean ALOT.

Thankfully I have no problem eating back my exercise calories

LydsVille77

If you wanna build muscle stop running....let the flames begin

I lift three times per week and I run even more than that.
I think I've built some pretty nice muscles so far.

THANK YOU!!!

_DaniD_

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

You don't have to stop running you just need to find a balance. I love running and lifting so I do both. I've built a lot of muscle over the past months.

jeffreece180

you need to go to at least 3 full body workouts a week.and you dont really have to eat more food as much as you need to consume more protien. you need at least 1 gram per pound of bodyweight.you can do that without adding to many calories,just need to play around with it. i used protien powder and drank 2 or 3 shakes a day. muscle milk makes some lite ones that are good,20 or 30 grams protien and only bout 150 calories

jacksonpt

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

Then you don't need to stop running. You need to sustain a calorie deficit to lose enough body fat to reveal existing muscles. Heavy lifting can expedite the process by preserving more muscle so that a greater % of weight loss comes from fat.

JenMc14

Aim to lift 3-5 times a week. Progressively overloa your muscles by adding weight. Focus on compound lifts such as squats, dead lifts, bench press, etc. and if you're going to continue running that much you're going to have to eat ALOT. I mean ALOT.

Thankfully I have no problem eating back my exercise calories

It's not just exercise calories that you'll have to eat back. You'll have to create a caloric surplus. So, let's say your BMR 9accounting for a sedentary lifestyle only) to maintain your weight is 2000 calories and you burn an average of 500 calories a workout, you will have to eat at least 2600 calories to gain muscle.

Otherwise, as was previously said, you can eat at a small deficit to attempt to continue to lose fat, which will allow the muscle you do have to show better, but you won't make significant muscle mass gains. (You can continue to gain strength, though.)

PlayerHatinDogooder

I agree with everything previously said....

- Running will hinder muscle growth.
- Make sure you know if you want to add muscle or get stronger (not the same things).
- Progressively overload your muscles (increase weight as you get stronger)
- 2x week is better than nothing, more often is better than less often
- you may see some gains early on a deficit, but a surplus is required for long term gains.

.

Yep.

I would at least try and shoot for three times a week.

With the amount that your running it is going to cut into your strength or hypertrophy gains.

evansproudmama

If you wanna build muscle stop running....let the flames begin

LOL I agree!! Im a runner but now I only do interval sprints on weight days for about 15mins the other hour im in the weight room. On off training days I do a long uphill walk and pilates. Just started reading the new rules of weight lifting for women and I love it. I can already see definition in my arms, my mommy "pooch" is pretty much gone and my calves look hawt!!!! Oh and last week I lost 4.5 lbs and I eat more then I have ever before (1500 on non weight days, 1800 on training days) so I dont see why anyone would do it any other way lol

Danny_Boy13

Do you want to increase strength? Or build muscle?

Full body 3x a week will increase strength, but you will need a calorie surplus to build muscle.

^^^ This. If you are looking to get stronger then strength training 3x's a week is plenty. If you are looking to get bigger then 4-5x's a week using a hyperthrophy routine.

Edit: But then again females dont really gain like guys do...they tone.

LydsVille77

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

Then you don't need to stop running. You need to sustain a calorie deficit to lose enough body fat to reveal existing muscles. Heavy lifting can expedite the process by preserving more muscle so that a greater % of weight loss comes from fat.

Ok, this makes sense. I am eating 1350 cals a day which is over 500 less than my tdee. i think im good on the deficit.

JasonT1973

Sooooo, let me get this straight. For a person who wants to burn fat and is doing progressive cardio 4-5 or even 6 days a week won't be able to build new muscle because I'm always in negative calories at the end of the day?

grantdumas7

Here is a good read on 2x per week training.
http://www.t-nation.com/free_online_article/most.../2_times_a_week_for_twice_the_gains

ninerbuff

Sooooo, let me get this straight. For a person who wants to burn fat and is doing progressive cardio 4-5 or even 6 days a week won't be able to build new muscle because I'm always in negative calories at the end of the day?

Correct. How do you build new tissue without adding mass? Adding mass means adding weight. Adding weight means the calories need to be in surplus.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

marvybells

yeah make sure you eat enough if you are doing a ton of cardio. i circuit train so there is cardio spurts mixed into my routine but i make sure i eat at my TDEE & o eat my exercise cals back. Actually i often go slightly over, now that i am not doing purely cardio anymore ( i was a cardio junkie for a while. i have to say that i definitely see better results with the weights)

Since it has only been a few months i am a beginner & have had very good results with a full body routine 3 x's a week. Eventually i will switch to a different program but this has been good for me right now. but lately i have slacked off to only about twice a week (and last week only once). My muscle definition is still better than when i wasn't doing any strength training, but i can tell that i have better results with 3 x's a week so i am going to get back to that.

langurmonkey

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

I run a lot and do mostly bodyweight exercises and I am getting definiton OK. It's mainly about fat loss to be honest.

grantdumas7

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

You will never be hulk by running 6 days per. week. Not even if you consumed 3000 calories.

jwalworth

Others have said close to similar, but let me bottom line it.

Running and strength training are not inconsistent activities. But, muscle mass gains and significant caloric deficits are inconsistent. Running often leads to significant caloric deficits thus people often incorrectly assume you can't build muscle and run. The real answer is taking a real hard look at your diet, and then shaping it to your training requirements. Plenty of runners do significant strength training.

Lastly as you know from running, up to a certain point of diminishing return, the more you do the "better" you get. No different with strength training. But, if someone had asked you if running twice a week would be beneficial you would certainly say yes -- but you would also likely tell them that their progress both in speed and endurance will be limited by the amount of time they put in.

Thus, If you are interested in strength training ideally 3X per week would be minimum best -- but two is better than none.

Lastly, if you stick with two -- you might consider focusing on upper body and core to start.

LydsVille77

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

I run a lot and do mostly bodyweight exercises and I am getting definiton OK. It's mainly about fat loss to be honest.

Exactly what I was wondering, thank you! I guess i worded my question wrong... I shouldve said toning? But yes... I'm only doing body weight and don;t plan to do more than that.

LydsVille77

If you wanna build muscle stop running....let the flames begin

But I love running I dont wana be hulk, I just want a little definition.

You will never be hulk by running 6 days per. week. Not even if you consumed 3000 calories.

Exactly... i said i did not want to be hulk by not running and only lifting.

islandgirl76_

Messaged you!