How much running would be considered too much for either bulking or maintenance phases? For example, is 3 miles 3x a week too much? What about 6 mi 6x a week? How much is too much?
Also, when would be the best time to do it? Pre-workout, post-workout. Before protein/carb shake #1, inbetween shakes 1 and 2, or after #2 (#1 is right after weights, #2 is 2 hrs later, per John Berardi’s recommendation). Just interested in some opinions, and just maybe looking for some facts.
Matt
Also, does anyone go to Truman State Univ in Kirksville, MO, or know someone who does?
you are asking for absolutes in something that varies greatly on the individual. I may be able to run 10 miles 3 times a week with no muscle catabolism or weight room gains because i worked up to that distance over a period of say 5 years. In addition I may be slower twitch in my hamstrings so running distance comes easy to me while you may be fast twitch and distance kills you. You have to judge it on an individual basis. Try running x miles for 2 weeks and measure your arms legs, chest, record how you feel, etc. Then run less than that and see if you get better gains or feel better.
i would definitely run after your weight workout. Also, what kind of intensity are you talking about with your runs. Are you trying to improve your times at those distances? It sounds like you do not include your run during your workout but take a break and then run. If that is the case then I suggest you take your after workout shake after the weights, rest an hour. hit the run, have another mini shake if you really depleted yourself and then eat that big meal. Intensity is a key factor in all this, but you did not mention anything about that. Mind you, that intensity is judged differently for each person. laters pk
How much is too much depends on many factors…A few of them are your work capacity, training experience, muscle fiber type, caloric intake, and goals. Many people find moderate running will increase their recovery abilities and allow them to put on more muscle with less fat accumulation while enabling them to increase volume without overtraining. The trick is finding the right amount for you and ease into it gradually. As far as what time of day to run again it depends on you. Generally right after your workout, first thing in the morning, or 4-6 hours after your workout.
if you are trying to BUILD muscle any amount of running (or any activity) is detrimental. the most productive way to build muscle would be workout, eat, sleep, maybe a masage. any physical activity will cut into progress. its just a matter of how much of it you can put up with. peace
definitely replenish your carbs after a run like that, if you are slimming then do it first thing in the morning or right after your weight training session, three times a week is adequete for cardiovascular mantainace
I’m with hetyey225. Any amount of extra caloric expenditure will hamper your gains. Don’t be one of those pussies whose afraid to get fat when the try to put on size.
Read “Muscle Masochism” by Lonnie Lowery (Part1) and a lot of my opinion will be explained. Remember, anabolic environment is the key to growth. Aerobic exercise halts anabolism dead in its tracks.
However, I know that Cy Wilson was up to 240lbs at one point and if I remember correctly he does cardio after weights.
For many years I was afraid to mix in too much cardio with my weight training, believing that I’d merely strip off my lean gains. However, I never got down to the b.f.% I desired, either, finding dropping below 10% to be tough. This spring I really jacked my cardio with mountain and road biking, and now training for my first triathlon (late in August) I’ve added running to the mix, also. Result: lower b.f. than ever before, probably about 7-8% right now (four pack visible), greater muscular definition (to the point that people in the gym think I’m bigger, when I’m nearly 20 pounds lighter), and NO LOSS OF MUSCLE OR STRENGTH.
I keep my calories in good shape, though on non-weight-workout days I've dropped a meal, and generally all my meals are a bit smaller, but protein remains high (300-350 grams/day) and carbs are as much as possible vegetables, fruit and brown rice. I split my cardio workouts, most of 'em come at noon-time, while my weight workouts are in the evenings, though on weekends it's whenever. I'm probably on my bike five hours per week, easily, plus one or two runs per week. Age probably plays a part in how I react to the added cardio, and the bottom line is what works for one person won't necessarily work for the next one, as we're all very different. But I'm excited to report very positive results.
My motivation for the running isn’t to keep BF% down, that can always be taken care of later. I run that much because my first goal in life is training for the Navy SEALs. I’ve already been working for over a year on basic cals (push ups, pull ups, etc.) and am very happy with my progress in that area. My running times are also very good (80 push-ups in 2 min (goal is 100), 80 sit-ups in 2 min (goal is 100), 15 pull-ups (20 is goal)).
However, my BW is in the 150 lb range. I’d like to put on another 30 to 50 lbs. So I’m going to take a break from doing nothing but cals. As such, I’m planning to do 4 weeks of GVT 2000, followed by the Limping & Super Strength programs, then another 4 weeks of GVT 2000. During this time, I will follow Mr. Berardi’s recommendation of .8 g/kg carbs & .4 g/kg protein post workout (weights) and then again 2 hours later. I’m still looking to improve my time per mile, but right now its in the 8-9 min range for 4-6 miles.