Maintaining muscle tone

  • Shyjake

    Posts: 5

    Feb 18, 2012 1:34 PM GMT
    Hey, I am a track athlete and do cardio every day of the week. We have a lifting regiment with our team but no matter how much weight I add each week I still have noodle arms. I was wondering if anyone knows how to add muscle mass while still doing a daily cardio work out.
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    Feb 18, 2012 1:54 PM GMT
    You're going to have to eat more than you burn running... which being on a running team is going to be very hard.
  • musicdude

    Posts: 734

    Feb 18, 2012 1:59 PM GMT
    ^^^ what he said. i have a very fast metabolism and the only way i can successfully add mass when i train is to pretty much cut out cardio training and eat tons of food. since cutting out cardio is not an option for you, you really just need to up your food portions
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    Feb 18, 2012 2:00 PM GMT
    I'm curious as to what you mean by "No matter how much weight I add each week," as that's probably the limiting factor. It's possible to add muscle mass as a runner without getting fat.
  • Shyjake

    Posts: 5

    Feb 18, 2012 2:04 PM GMT
    bryanc_74 saidI'm curious as to what you mean by "No matter how much weight I add each week," as that's probably the limiting factor. It's possible to add muscle mass as a runner without getting fat.
    Each week our coach has us add about ten pounds to whatever we did in the lifting the week before. With bench I haven't added so much and am stuck around 145 when I add weight I have to drop my reps pretty drastically
  • Bunjamon

    Posts: 3161

    Feb 18, 2012 2:33 PM GMT
    Shyjake said
    bryanc_74 saidI'm curious as to what you mean by "No matter how much weight I add each week," as that's probably the limiting factor. It's possible to add muscle mass as a runner without getting fat.
    Each week our coach has us add about ten pounds to whatever we did in the lifting the week before. With bench I haven't added so much and am stuck around 145 when I add weight I have to drop my reps pretty drastically


    Adding weight and doing fewer reps isn't a bad thing, you shouldn't be doing the exact same amount of reps every week. You can lighten the load one week and do more reps, then make it really heavy another week and max out at 4 or 5. To break through plateaus, you have to switch it up.
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    Feb 18, 2012 4:26 PM GMT
    Sounds like over training to me.
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    Feb 18, 2012 6:17 PM GMT
    You haven't really reached the point in your weight loads where "no progress no matter how much I add" is really a correct statement. Keep chugging along. As you get stronger, you'll get bigger. It's not realistic to expect large gains in muscle tissue over short periods of time.

    When I rowed varsity, we'd have two workouts per day except Saturday and Sunday (one workout each). Weight training was two evenings per week. The track team wasn't much different, but bigger than us, heh (I rowed lightweight, so couldn't just pack weight on)
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    Feb 18, 2012 6:52 PM GMT
    I had the same issue for a long time. I couldn't add any mass, particularly on my arms, because I was doing a lot of running. My solution was just to cut way back on cardio and focus on gaining; but since that doesn't sound like an option for you, one of the things that I've done that has helped is to start taking BCAA's (amino acids) throughout my workouts, and even sip them throughout the day on my days off. This is a good, natural way to protect your muscle tissue from catabolization. Also, ditto what everyone here is saying about getting more calories than you burn. Eating is key, which I know can be hard if you're doing a lot of cardio. Good luck!
  • mybud

    Posts: 11829

    Feb 18, 2012 9:38 PM GMT
    Try lifting heavier weight until failure...like the others guys said...EAT...ha..Protein is an important building block in adding mass...You should be getting at least 1 gram of protein per pound of lean mass...Since you do cardio daily you could probably bump up your protein to even 2 grams per pound....Creatine has done wonders for me to increase the density of my muscle mass...look into it...Lastly, water is important in any weightlifting routine...All the best....Steve
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    Feb 18, 2012 9:41 PM GMT
    You have to eat more and give it some time. It's simple, but hard to accept (I should know).