My FBW

AZN_Dave said:
hmm, my mistake then.

I would switch off between squats, front squats, and deads. Each requires a tremendous amount of energy and after you do squats, you'll be (should be) far too tired to do the amounto f weight you would normally do with deads. Since you're running as well, I think you'd overwork your legs doing both squats and deads in a day.
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Sounds good to me. At the same time, I'm trying to stay away from regular squats. I don't want to over-work my glutes, because I'm also doing step ups. I specifically chose front squats to keep from building too much of my muscle in my butt region.

I cycle exercises every six weeks to keep from plateauing. In terms of squat variations, I go- dumbbell front squats, barbell front squats, then barbell back squats. So, I do get the regular squats, but I make sure to do them less often.

I'll do a squat variation on monday and wednesday, and deadlifts on friday.
 
SuperFob said:
Sounds good to me. At the same time, I'm trying to stay away from regular squats. I don't want to over-work my glutes, because I'm also doing step ups. I specifically chose front squats to keep from building too much of my muscle in my butt region.

I cycle exercises every six weeks to keep from plateauing. In terms of squat variations, I go- dumbbell front squats, barbell front squats, then barbell back squats. So, I do get the regular squats, but I make sure to do them less.

I'll do a squat variation on monday and wednesday, and deadlifts on friday.
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you'll probably see alot of improvement in your intervals after lifting, I've had my friend lifting all summer and he's much faster at intervals now and has also improved in overall performance.

i tihnk he may run a sub 19 5k
 
20 pounds of muscle?! that'll take you a very long time. like 2 years. I assume you don't expect to put on that much this year or anything.

I tihnk it would affect your 5k time. Whether negatively or positively, I cannot say for sure, but I'd say negatively. CC runners generally aren't too bulky.
 
20lbs muscle gain can be achieved by a noob in a year.
noob gains are huge;

regardless of noob gains, it is possible to gain 20lbs muscle in a year.
 
oh, is he a noob? i thought he had lifted before. But still, he'll be doing endurance running, you don't tihnk that would hinder his gains to some extent?
 
im assuming that hes a noob because hes asking for advice on a fbw routine, and i suspect he has not worked out effectively in the past.

so he will probably have noob gains.

secondly, depending on his genetics, diet and how much strain the endurance running is...CC will probably not hinder muscle gain to a large degree considering he is eating efficiently.

genetics are a huge part of manufacturing muscle.
you should see my friend steve.
he eats unhealthy, plays football (lifting and tons of running) and hes strong, lean and biiig.
he could probably get jacked just by picking dandelions in the medow.
hes genetically gifted.
 
hmm, well I can't say for sure how much muscle you'd gain, but I don't know if it'd help you all that much for distance running.

You'd look buff though.
 
Didn't your friend see improvement in his 5k from his lifting? BTW, I'm Asian, too. I'm Sri Lankan. I hope that won't make it harder for me to make gains.
 
SuperFob said:
Didn't your friend see improvement in his 5k from his lifting? BTW, I'm Asian, too. I'm Sri Lankan. I hope that won't make it harder for me to make gains.
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My friend didn't gain 20 pounds of muscle.

Race doesn't impede muscle gains. I just made that comment because I'm chinese, and the VAST majority of chinese people I've ever known/met/seen are nerdy and weigh at most 130 pounds. Race doesn't actually affect gains.
 
If I'm going to get bigger, then all I will need is stronger legs to support me. If my body weight goes up by about 10%, and my squat/RDL etc. goes up by 10% with it, then it shouldn't directly effect my time at all, because my legs will have gotten strong enough to support the extra weight. That's why some of the top-heavy runners might have problems- they put on mass in their upper body, but they don't strengthen their legs to support that.

I'm not sure if my theory is true, but it makes sense to me.
 
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