BBB and Distance Training?

[LiFeStArTs@40]

I'm coming off of a 5 day body part type split and starting BBB. (love the book btw) I'm in really good shape now, but I've stagnated. Anyway, I'm not a runner type, but am participating in a 15 mile run in a few months. I'm trying to balance this out with the goals of gaining lean muscle mass and fat loss. Currently, I've been doing weight training before work and then doing various (3-5mile run) steady state cardio on the way home. Typically, I've been twice a day'n it at the gym 3 days a week and sometimes doing a 3-4 mile run one day on the weekends.

My workout always have compound movements and were at a low rep/ heavy weight scheme wich is why I'm looking forward to starting BBB on Monday. Any suggestions on training on the run without hindering my BBB progress? Any help would be appreciated. Oh... if it helps, my stats are 41 years old/ 178 lbs./ ~11-12%. 1 RM's are bench 255 (down a little) / squat 295 thighs parallel/ dead 315/ and 3XBW+60 Chins.

Chris

[gobbla]

you're not going to be able to NOT hinder one or the other or both. that's just the price you pay. if you're going to make a special effort to not over train (and you probably should) I'd recommend a full body twice a week at maintenance levels for the lifting. OR keep the running at really light easy paces. OR try to improve at one for 2-3 weeks while maintaining the other and swap.

Not trying to get you down but you're working two beasts at once, you got to pick one to focus on and let the other one lie for a bit. It's not to say that you have to STOP (if you wanted optimal progress you would), but you have to pick a focus.

[Chad Waterbury]

Originally Posted by LiFeStArTs@40

I'm coming off of a 5 day body part type split and starting BBB. (love the book btw) I'm in really good shape now, but I've stagnated. Anyway, I'm not a runner type, but am participating in a 15 mile run in a few months. I'm trying to balance this out with the goals of gaining lean muscle mass and fat loss. Currently, I've been doing weight training before work and then doing various (3-5mile run) steady state cardio on the way home. Typically, I've been twice a day'n it at the gym 3 days a week and sometimes doing a 3-4 mile run one day on the weekends.

My workout always have compound movements and were at a low rep/ heavy weight scheme wich is why I'm looking forward to starting BBB on Monday. Any suggestions on training on the run without hindering my BBB progress? Any help would be appreciated. Oh... if it helps, my stats are 41 years old/ 178 lbs./ ~11-12%. 1 RM's are bench 255 (down a little) / squat 295 thighs parallel/ dead 315/ and 3XBW+60 Chins.

Chris

You need to prioritize your goals. Even my elite clients must prioritize.

I suggest you pick 4-6 compound movements and perform two sessions each week (M-Th, for example). Don't run on whatever two days you pick, run on the other 4-5.

Use a set/rep volume of 24 (8x3, 3x8, 4x6, 6x4) etc for all movements for each workout. Use a load that's between 75-85% of 1RM for each workout. There's no need to do higher rep work when you're running.

[LiFeStArTs@40]

Chad,

Thanks for the reply. I've decided to not "train" for the run in May. I'm still going to participate because I think I could do it now. I'm just not going to try and make a good time.

My priority has always been to build muscle and stay lean. The bulking / cutting thing has never appealed to me. For now, I'm going to march forward and finish the BBB and move on to the ABBH and see where that takes me. BTW, BBB has been a breath of fresh air. I bought a $4 stopwatch at Walmart and will never workout without it again.

Thanks,

Chris

[Deserve]

I'm with you. It's a bad day in the gym when I forget my stop watch. They are cheap and a must have.