First and foremost, this forum is amazing with the wealth of information that I can get a hold of at my fingertips. It is truly places like this, T-nation, and Stronglifts that is turning me into a health freak and for a deeper love and possible career in the health field, but onto my problem.
I have been active for all my life. I have played basketball in grade school to middle to high and now college. I picked up Soccer in high school and now play it in college. I have always sort of watched what I eat and now more than ever reading nutrition articles from here and Stronglifts (I eat for general health.) I've "lifted" in high school and this is in quotation because I had no clue what I was doing and went with a few friends who just wanted to try it and we did it off and on with no consistency or real progress. I truly didn't start strength training until college and I knew I what I was doing was wrong and Stronglifts 5x5 program really helped me gain much muscle and more importantly to me strength.
(1RM)
Squat before = 145
Squat After = 200
Bench before = 135
Bench After = 180
Deadlift before = Created back problems (rounded back and didn't know it was bad)
Deadlift After = Fixed back problems and 200
Overhead Press before = 70
Overhead Press After = 135
Pullups before = 2
Pullups After = 6
As you can tell, I gained a lot from being on the program and believe that I could gain a lot more if I stayed on it. I had to quit because my workout buddy just couldn't take any more of the hard lifting (I loved it) and I moved back home for the Summer.
Now to my question. Is there a workout where it could involve heavy lifting with complex exercises (without squats because of lack of power rack in home town), running (which I love), and where I won't get bulky-fat (I mean this in the nicest way, but I like being my lean self: very useful in athletics)?
Thanks for anyone that reads this ridiculous post.
From a Newbie
P.S.- Nutritional information is welcomed information, but I can read further into the forums for this.
I had to quit because my workout buddy just couldn't take any more of the hard lifting (I loved it) and I moved back home for the Summer.
Hmmm... I see a bit of a problem right there. Hope I don't need to explain further.
Quote:
Originally Posted by Joshuaousley
Now to my question. Is there a workout where it could involve heavy lifting with complex exercises (without squats because of lack of power rack in home town), running (which I love), and where I won't get bulky-fat (I mean this in the nicest way, but I like being my lean self: very useful in athletics)?
"Bulky-fat" will result from what you eat, not some training plan. Maybe look around the nutrition section and get some ideas there.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
Agree with Bill, if you don't want to get fat, don't eat over your maintenance calories.
If you want to run, run.
If you don't have the rack for squats, you can hit the legs in other ways, my mind tends to go to single leg exercises like lunges stepups and bulgarian split squats. All of which are terrible terrible things.
I work out at home. I do squats off of saw horses. Not saying its ideal, but it works. Also, single leg pistol squats....no equipment needed but, a box is nice to have.
There is little need to be training in 'a gym' to get great results, and fortunately the fitness world seems to be realising that now (even though many have known it for years!)
Unless you can pistol squat a very large kettlebell for reps, you don't need big squat racks or anything like that!
Most people can't even control their own bodyweight on that exercise, and what about things like handstand push ups, pull ups, single arm push ups and pull ups, panther walks, etc?
There are so many exercises that can be completed at home using only bodyweight, kettlebells, dumbbells and a jump rope (or any other odd objects!)
My own training is based around my Intense Conditioning methods which combines, strength and power exercises using isometrics, kettlebells and plyometrics as well as medium runs (5k) but mainly 400-800m intervals.
This enables me to optimise conditioning levels and build strength whilst keeping body fat below 10% - serves me well enough!
When you say you love running, do you mean long runs or just the act of running?
At the moment I'm using a 400m protocol to improve speed endurance which involves 15-20 x 400m with only 30 secs rest between. It's brought my 5 and 10k times down pretty fast recently!
Hope this all helps!
Jon
Last edited by diamondpete : 06-29-2009 at 07:44 AM.
Reason: sig
Now to my question. Is there a workout where it could involve heavy lifting with complex exercises (without squats because of lack of power rack in home town), running (which I love), and where I won't get bulky-fat (I mean this in the nicest way, but I like being my lean self: very useful in athletics)?
If you really love running you will always have the slim look around the chest/shoulders that joggers have. It doesn't mean you can't keep your strength, provided you continue lifting.
Personally I avoid squats, deadlifts, and shrugs in my program to avoid bulk and injury through poor form (just my theory). I add cycling up hills for lower back training and hiking with a backpack for additional core strength. Jogging by itself is also a great core exercise.
Personally I avoid squats, deadlifts, and shrugs in my program to avoid bulk and injury through poor form (just my theory).
It's funny you say that. I've had chronic knee issues which cut my running career short. Now that I deadlift and squat I'm pain free for the first time in ten years. I still can't run 35 miles per week, but I can run a lot more, with a lot less pain because of those exercises.
It's funny you say that. I've had chronic knee issues which cut my running career short. Now that I deadlift and squat I'm pain free for the first time in ten years. I still can't run 35 miles per week, but I can run a lot more, with a lot less pain because of those exercises.
Different folks.....
If done correctly, squats are a great exercise .....but they will bulk up the mid-section more than jogging will....some people want this .... others don't (genetics probably also play a role)
If you really love running you will always have the slim look around the chest/shoulders that joggers have. It doesn't mean you can't keep your strength, provided you continue lifting.
Personally I avoid squats, deadlifts, and shrugs in my program to avoid bulk and injury through poor form (just my theory). I add cycling up hills for lower back training and hiking with a backpack for additional core strength. Jogging by itself is also a great core exercise.
Um... no. If you run and also lift and eat enough protein/calories, you don't have to be "slim" on top. Just depends on the balance between intake and output and how much mileage you accumulate relative to everything else you're doing.
As for avoiding exercises to avoid bulk... read a bit more around here. It's not easy to bulk up with muscle - in fact it's very challenging. Most people have an easier time bulking up with fat, but muscle is a different issue...
Um... no. If you run and also lift and eat enough protein/calories, you don't have to be "slim" on top.
I guess we'll agree to disagree. I can usually tell a jogger by their slim upper chest and front shoulder area and a walker by their great posture. Sorry I don't have any studies to prove this.
It sounds like you're more interested in a strength and conditioning program that won't add (much) size and will still let you run. Anyone who knows me around here knows I have a couple go-to programs, and I'm going to throw them out there:
1. Core Performance - With as much running as you seem to do, this will go a long way to keeping the joints and ligaments healthy while stabilizing and preventing injury. This does include squats and deadlifts, but not at hypertrophy protocols, or you can sub out those lifts for something comparable.
2. Anything by Ross Enamait - His stuff is gear more toward combative and fight conditioning (not fight training), and his presentation is very adaptable (add more strength work, substitute one conditioning day for a run, etc), and the interval work will only help your distance running. The other thing is that his stuff is geared heavily toward working out at home, so minimal equipment, meaning no prescribed squats, deads, etc.
Just my two cents' worth.
__________________ No Magic Pill (the log)
My Movember page (yes, I'm slacking on pictures)
Unless you can pistol squat a very large kettlebell for reps, you don't need big squat racks or anything like that!
Pistol Squats hurt my knees quite a bit and just feel unnatural. I may just need time to adjust to them which I may try, but it doesn't feel natural for my body to do this.
Quote:
Originally Posted by wil58
If you really love running you will always have the slim look around the chest/shoulders that joggers have. It doesn't mean you can't keep your strength, provided you continue lifting.
I actually have a larger chest while running 30+ miles a week. I do believe this is mostly genetics and this is by far the easiest place for me to become stronger and grow muscle.
Quote:
Originally Posted by Phaedrus49er
1. Core Performance - With as much running as you seem to do, this will go a long way to keeping the joints and ligaments healthy while stabilizing and preventing injury. This does include squats and deadlifts, but not at hypertrophy protocols, or you can sub out those lifts for something comparable.
2. Anything by Ross Enamait - His stuff is gear more toward combative and fight conditioning (not fight training), and his presentation is very adaptable (add more strength work, substitute one conditioning day for a run, etc), and the interval work will only help your distance running. The other thing is that his stuff is geared heavily toward working out at home, so minimal equipment, meaning no prescribed squats, deads, etc.
Very interesting programs that I just might have to try out. I haven't tried anything like this before, but it looks like that these programs have a high intensity.
Quote:
Originally Posted by JonLeTocq
My own training is based around my Intense Conditioning methods which combines, strength and power exercises using isometrics, kettlebells and plyometrics as well as medium runs (5k) but mainly 400-800m intervals.
This enables me to optimise conditioning levels and build strength whilst keeping body fat below 10% - serves me well enough!
When you say you love running, do you mean long runs or just the act of running?
I love long runs, but there is something about sprinting once or twice a week that just brings an intensity that I like to have in a workout. But a body fat below 10% is a main goal of mine as well. But I have hit the 15% body fat and I stay between there and 16%. Any pointers from anyone on what exactly I need to be doing. Workout of what I have been doing will be shown below.
Workout A
Clean to Front Squat = 5x5
Bench Press = 5x5
Weighted Pullup = 7x3
Plank to Side Plank to Side Plank to Plank = 60sec each no rest.
A Cross-Trained Beginner
.....but they will bulk up the mid-section more than jogging will....some people want this .... others don't (genetics probably also play a role)
Linear Mode
