Hi all,
I’ve had a while out of taking the gym seriously and have fallen into the bad habits of just turning up without thinking properly about what I want to achieve with each session.
I want to find a good programme for what will essentially be starting out from the beginning. I’m doing the Ian King 12 week abdominal programme, but am looking for an upper body programme to complement that.
In a fit of contradiction, I’m also running the New York Marathon this year in November, so I’ll only be able to weight train for two days per week until November and won’t be able to put on any weight particularly, as running heavy is no fun.
Any thoughts on a suitable programme to use would be much appreciated.
Thanks,
Ollie.
It’s tough to tell what your goals are from what you wrote - other than not putting on weight (at least until November).
I wouldn’t worry about a specific program making you put on weight. Weight gain (both muscle and fat) is caused by excess calories, not necessarily the actual lifting of weights. The sheer volume of marathon training is going to probably keep you from gaining significant weight.
Any reason why you’re not interested in training your lower body? Is it because of the amount of running you’re doing?
I ask because I found my running improved greatly when I added squats and deads to my workouts.
Nick
Hi Nick,
Thanks for your reply. I wasn’t particularly clear with my goals in my original thread.
My reasons for mentioning that I couldn’t put on much weight during training is more because I know that there are a number of programmes where, in order to progress, you need to have your diet completely dialled in for the programme. I don’t think I’ll be able to do that with my conflicting marathon schedule and the carbs I’ll need to be eating to keep my energy up for running.
In terms of not doing too much lower body, you’re right that it’s mainly because of the amount of running I will be doing leading up to the marathon. I’m starting from quite a good base with my leg strength, as I’ve been playing rugby to quite a good standard since I was 12 (I’m now 24). My back is also pretty strong through rugby, but my arms and chest are relatively weak.
I get the impression that I need to be incorporating mostly core movements in the early stages. Is this right and what would you (or anyone else reading this thread) recommend?
Thanks,
Ollie.
Well, let’s be clear - ALL programs require a dialed in diet to have the most impact. I would speculate that diet is the limiting factor in a person’s progress 99% of the time.
So right now, it looks like lifting (and eating like a lifter) are secondary to marathon training and eating for running endurance. Fair enough.
Regardless, you are correct - big basic core movements are your best bet. Especially since your workouts are limited to twice a week, you need the most bang for your buck.
These exercises (for me at least - you may hear some variations) are squat, dead, pull-up, and dip.
I would focus on those and switch the parameters often (go heavy for many sets, go light for few sets, superset the exercises, etc.).
Again, I would recommend working the lower body. Besides, you’re far enough out from your marathon to do a little experimentation. You might find some real benefit.
Nick
Hi Nick,
Thanks a lot for your advice. You’re right about being dialled in being the only way to get the most out of a programme. I guess I need to be dialled in to the marathon training between now and November.
I’ll take your advice about the lower body - it’s still four months before the actual race - it may even take vital half-minutes per mile off my time!
Thanks again,
Ollie.