I usually do something of a circuit.@1776 - When you do three exercises like this, do you do all sets of exercise one, then move on to exercise two, do all sets, then on to three? Or do you do more of a "circuit" type routine?
I'm running miles as usual, which does not lend itself to "bulk" muscle. I'm a slim muscular guy, but I have lost some mass since I started running so much. (and time ain't on my side) I want to maintain my muscle with the limited time to work out I have.
Any suggestions you have would be appreciated. (I don't want to end up looking like those androgynous freaks you see at marathons so often)
Thank you!I usually do something of a circuit.
Today, I added on the felt raise as an afterthought, so that was done all in one go.
4-5 sets of 5 reps, building up
Done on machine fly then ez bar curl
Drop 'sets' of 5 then 10 then 20
(It's OK if a drop requires multiple sets, just hit the reps)
Machine fly the ez bat
Drop set of 40 reps
Machine fly then ez bar
Drop sets of 80
Machine fly then ez bar.
For the delt raises, I followed the same
Build then 5,10,20,40,80, just straight through
This is excessive for what you want.
I'd say find a good ~5rm and ~12-15rm for the exercises you do and do 4-6 sets alternating on the exercises you want.
Hit the cable Machines with a fairly even spread of exercises.
I like to do cross group exercises. ie, instead of chest and triceps, which commonly work together, I'll do chest and biceps or back and triceps.
I do that - it's very hard to maintain weight/muscle when training for some of these long runs. As soon as I finish an med-long run, I'm downing a Core Protein milk from the nearest QT. I eat tons of meat, so that helps. I've sworn off anything longer than 15 miles...it's just a killer if you want to keep the physique of a male.And don't forget nutrition.
1 gram of protein per pound of lean body mass is considered a standard. You may not need that much, but a little extra isn't going to hurt anything.
I'm a fan of isopure protein. They aren't as heavy as a lot of the premade protein drinks out there, and they actually taste decent.I do that - it's very hard to maintain weight/muscle when training for some of these long runs. As soon as I finish an med-long run, I'm downing a Core Protein milk from the nearest QT. I eat tons of meat, so that helps. I've sworn off anything longer than 15 miles...it's just a killer if you want to keep the physique of a male.
Lardasses that claim they can't lose weight are lying to themselves. CICO is pretty simple math, lol.