[Adriano Camstra]

Adriano Camstra on July 31, 2014 at 2:48 am #226191

Hey guys here is what i usually do at the gym

Monday: Chest
Tues: Shoulder/traps
Wed: Legs
Thurs back

and plyos 2x a week..

my question is..

1. for a 100m sprinter is it ok to do this? i do low rep high weights .. 80-90% of my RM..

2. Im currently 18yo 5’2(160cm) and my weight is 116(53kg) .. i know im short and just above the underweight border.. so if i bulk would it affect my 100m?

[Adriano Camstra]

Adriano Camstra on August 5, 2014 at 8:13 pm #226203

anyone? i know its a Bodybuilding routine.. but is it ok to do this?

[Adriano Camstra]

Adriano Camstra on August 11, 2014 at 10:52 pm #226223

any input would be appreciated..

[Adriano Camstra]

Adriano Camstra on August 31, 2014 at 11:08 am #226335

bump

[Josh Hurlebaus]

Josh Hurlebaus on August 31, 2014 at 11:56 am #226336

First we need to know what your workouts are like/ what else you would be doing on those days. ?What is your lifting history? What are your lifting maxes? Are you just looking to get bigger for the fun of it or do you feel you need more muscle mass to be more successful at sprints? Have you done any testing such as OHB throws or standing broad jump to test power? What are your event PRs?

[Adriano Camstra]

Adriano Camstra on September 2, 2014 at 11:30 pm #226352

Josh Hurlebaus wrote:

First we need to know what your workouts are like/ what else you would be doing on those days. What is your lifting history? What are your lifting maxes? Are you just looking to get bigger for the fun of it or do you feel you need more muscle mass to be more successful at sprints? Have you done any testing such as OHB throws or standing broad jump to test power? What are your event PRs?

I do bodybuilding type of training. I do 5reps with 5 sets for most exercise as they say that rep range is to build strength.

I am looking to get bigger and faster of course.

my 100 Meter is around 12-13s, it was hand timed.

i was just wondering whether you can get big and look aesthetic while being fast.

[Matt Norquist]

Matt Norquist on September 3, 2014 at 9:53 am #226354

The short answer is: Yes, you can get very muscular and be fast. Look at top sprinters or NFL players.

Longer answer(s):
1. 5×5 is not bodybuilding type training, but is a very solid template for building strength.
2. At 112, that is very underweight for an 18 year old runner.
3. That gym set-up is not going to get you big or strong or fast.

I’d be doing 4 compound lifts (snatch or clean, squat, upper body push, upper body pull) 3x per week and do speed work (short and fast) on at least 2 of those days.

Then doing tempo (a little longer – say 10-15×100-200m runs) and bodybuilding type exercises on recovery days.

You want to build muscle while getting faster?

1. Make sure you have a smart running plan (lots of examples to look at on this site).
2. Eat a ton – however much you’re eating now, add 500 calories a day to that.
3. Squat on all 3 lifting days. Have one of the days be very high reps (50+ total). A bunch of time under a bar forces your body to get bigger.

[Adriano Camstra]

Adriano Camstra on September 11, 2014 at 8:57 pm #226408

currently changing my routine to PHAT. Im squatting heavy twice a week.. my lift is 180 squat..

 

how to bulk/increase muscle mass without hindering speed?