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

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  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    If you "need to build muscle" like your OP states then sprint instead of run

    sprintervsrunner.bmp
    runner-sprinter-body-comparison1-300x201.jpg
  • jenilla1
    jenilla1 Posts: 11,118 Member
    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.

    I run cross-country long-distance on the weekend, do HIIT during the week AND lift heavy 2-3 times a week. I have increased my lean mass slowly over time and continue to increase my weights with no problems. Lifting heavy has actually IMPROVED my running pace. Make sure you are getting enough protein, though.
  • jenilla1
    jenilla1 Posts: 11,118 Member
    If you "need to build muscle" like your OP states then sprint instead of run

    sprintervsrunner.bmp
    runner-sprinter-body-comparison1-300x201.jpg

    Nice job posting extreme examples. I don't think OP is operating at the ultra-professional level, though. As long as she eats enough calories, gets her protein in, and does strength training, running will not "eat" her muscles. :laugh:

    Here's my example: My husband was in the Marines. He ran a crap ton of miles each week and somehow managed to build and maintain a gorgeous muscled physique. (And he certainly wasn't the only one...) :love:
  • LydsVille77
    LydsVille77 Posts: 126 Member
    If you "need to build muscle" like your OP states then sprint instead of run

    sprintervsrunner.bmp
    runner-sprinter-body-comparison1-300x201.jpg

    Nice job posting extreme examples. I don't think OP is operating at the ultra-professional level, though. As long as she eats enough calories, gets her protein in, and does strength training, running will not "eat" her muscles. :laugh:

    Here's my example: My husband was in the Marines. He ran a crap ton of miles each week and somehow managed to build and maintain a gorgeous muscled physique. (And he certainly wasn't the only one...) :love:

    Bwahaha! Definitely not at this level. I run to center myself, do races for fun (and to beat my own records) and stay active daily to be healthy... and so I can enjoy beer on the weekends :) I'm about balance.
  • eric_sg61
    eric_sg61 Posts: 2,925 Member
    As long as she eats enough calories, gets her protein in, and does strength training, running will not "eat" her muscles. :laugh:

    Here's my example: My husband was in the Marines. He ran a crap ton of miles each week and somehow managed to build and maintain a gorgeous muscled physique. (And he certainly wasn't the only one...) :love:
    Strength coaches and bodybuilding coaches who actually do this for a living would disagree with you, but what do they know.
  • llangstraat
    llangstraat Posts: 130 Member
    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.

    Definitely this ^^^^
  • SoViLicious
    SoViLicious Posts: 2,633 Member
    If you wanna build muscle stop running....let the flames begin

    No.

    What she said!
  • grantdumas7
    grantdumas7 Posts: 802 Member
    Running for distance in itself will not build muscle; however sprinting can help.
  • kdiamond
    kdiamond Posts: 3,329 Member
    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

    I personally do a 3 or 4 day split, but I am eating at maintenance and trying to basically maintain strength now with minimal gains (for the summer bikini season). I have been doing this for 5 months now at this rate and my measurements have stayed the same. I know if I want to start building more muscle I'll have to bulk. That's just the way it goes.

    Also running that much will basically kill the gains you do make, if you make any.
  • jennieth
    jennieth Posts: 105
    You need to go 3-5 times a week. If you keep running as much as you do and eating the same you are not going to build anything. You will tone what you have a little bit but if you don't have any lean muscle mass there is nothing to tone. I know you don't want to cut back on your running because that is what you love so you will end up needing to eat more CLEAN foods. YOU WILL NOT BULK UP!. It takes ALOT for a girl to gain that kind of muscle. We are not build for it naturally so it takes alot of work to get us there. I have been lifting for a year and lifting and eating to gain bulk for 3 months and I love the muscles I have. When I am lifting and flexing they look nice and big but when I walk around in non gym mode I just look shapely and toned. If your on Instagram check my pics at jennieronchetti to get an idea of what I mean.

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