Cardio hindering leg growth on cycle.

[Mags]

Hi guys.

I'm looking to start a test-only cycle end of the month. My training regime is looking like this:

Mon - Upper Push
Tues - Lower Push
Wed - 5-mile run
Thur - Upper Pull
Fri - Lower Pull
Sat or Sun - 5-mile run

I'm going to up my calories significantly to bulk, obviously - more so to compensate for the newly introduced cardio - but will running twice a week hinder my leg development when on?

Cheers.

 

[fraseram]

I dont think so.... running builds strong powerful legs

 

[gtbmed]

Why do you want to run 5 miles twice a week?

I would say increasing your calories is the right idea. You're going to have to eat extra to compensate for what you've lost by running.

The thing I'd be worried about is overtraining. 5 mile runs are not easy on the CNS, so adding them to an already busy training week may be problematic.

 

[Mags]

Why do you want to run 5 miles twice a week?

I would say increasing your calories is the right idea. You're going to have to eat extra to compensate for what you've lost by running.

The thing I'd be worried about is overtraining. 5 mile runs are not easy on the CNS, so adding them to an already busy training week may be problematic.

Five miles is the distant I run in about half hour. Thought that would be an adequate time in which to improve my cardio level. My only worry was running after leg's day would over-train them despite upping my cals and being on test.

 

[Phineas]

At two days a week your running frequency is fairly low. However, given the context -- a 4-day weight training split, of which 50% if lower body -- you're not giving your legs as much recovery time as your upper body. This will make leg training harder for sure, but it won't necessarily hinder leg development. It can even augment leg development.

In order for this to work, you're going to have to eat more. As said above, account for the calories burned during your runs.

Nevertheless, 5 miles/8km is a bit on the longer side if you're in the business of muscle mass gains. It's definitely do-able, but you'd have a much easier time if you cut down the volume and increased the frequency -- less hastle for your CNS. I'd move up to 3 runs a week, and drop the distance to anywhere from 2-5 km. Don't just think good cardio comes from endurance-oriented training. If you want good cardio that also augments your muscle development you can incorporate a variety of training runs. Here's how I might look at it:

(*note that I always do my runs on gym days so that my off days are complete rest)

Monday: OFF
Tuesday: Lower Push; 2-3 km very steep incline hill/mountain
Wednesday: Upper Push; run 5-6 km moderate- to fast-pace
Thursday: OFF
Friday: Lower Pull; 2-3 km "sprint" intervals (sprint to jog ratio of 4:1 or better...so if you sprint for 1 minute, jog for 15 seconds)
Saturday: OFF
Sunday: Upper Pull