I am 5' 10" and 200 lbs. I have recently began gaining a little more weight in my mid-section. I don't run as much as I used to, which might be part of the reason. But, I've always wondered if running 2 miles every other day was holding me back from increasing muscle mass from my workouts. Like maybe I was burning off too much to increase muscle mass.
Also, I love pastas, and I'm sure that if I cut that out of my diet, some of the fat would go too. Up until now I've never had to worry about it much. I guess my metabolism is slowing, I'm 27.
I know in order to add muscle mass, I have to eat a lot of good calories to bulk up. Does running burn too much, and is it a bad idea to run if gaining mass is more of a priority to me?
I work each body part 1 - 2 times per week.
Flat bench 5 sets 6 - 8 reps (mostly in the 185 - 220 lbs. range right now)
Dumbbell flies incline and flat and decline 3 or 4 sets of 10 reps(40 - 50
lbs. usually after the flat bench sets)
Pushups occasionally (70 - 80 reps, 3 or 4 sets)
Sometimes use a butterfly machine
Triceps: Usually on the same day as chest
French presses (skull crunches) - 4 or 5 sets of 8 - 10 reps (75 or 80 lbs.)
Pull downs (machine) 4 or 5 sets of 8 - 10 reps (60-70 lbs. usually after the
Behind the neck presses - 4 or 5 sets of 10 reps ( usually 75 lbs.)
Shrugs - various weights and sets
Biceps: Preacher curls 4 or 5 sets of 10 - 12 reps (75 -85 lbs.)
Concentration dumbbell curls - 4 or 5 sets of 10 reps ( 35 lbs. usually after
the preacher curls)
Occasionally a machine to break them all the way down.
Legs: I don't place as much of a priority on legs as I do upper body
because of running. But I do squats and calf raises about once a week.
I think you should start here and read. There is much to learn
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