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Gaining lean muscle does not have to slow you down.
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Many athletes want to gain weight for their chosen sport without losing speed. The best way to do this is to include some form of resistance training. This type of workout, combined with increased calories, will help you to gain muscle mass. Some athletes fear gaining muscle because they think they will become вЂњmuscle bound,вЂќ but this couldn't be further from the truth. Losing the athleticism and flexibility required for speed is more due to neglecting important parts of your training.1.
Increase calorie intake to enable your body to gain weight. Without a caloric surplus you have very little chance of gaining body weight. Make sure to add plenty of healthy calories from lean proteins, low-glycemic carbohydrates and functional fats. Lean proteins include eggs, chicken, fish and other lean animal meats. Low-glycemic carbs include beans, oats, quinoa, brown rice, fruits and vegetables.2.
Do resistance training workouts to stimulate your body and gain muscle mass. Focus your efforts on the fundamental compound exercises like squats, deadlifts, leg presses and bench presses. Body-weight exercises like pushups, pullups and dips are also very effective. вЂњUltimate Power-Density Mass WorkoutвЂќ author Steve Holman recommends focusing on time under tension. Each of your sets should last 40 to 60 seconds for optimal muscle-building stimulus.3.
Stretch thoroughly after each workout. You must maintain your flexibility in order to avoid losing speed. Stretching prior to resistance workouts will elongate skeletal muscles slightly, which can temporarily impede your strength. Stretching after your workout will help prevent injuries and may speed up recovery, according to Holman.4.
Continue running as part of your training program. If your sport requires sprinting or long-distance running, maintain your work with those activities for your desired level of fitness. Keep in mind that running burns calories, so you may need to increase your calorie intake to compensate for those burned.5.
Take in both proteins and carbohydrates immediately after your workout. вЂњMan 2.0 Engineering the AlphaвЂќ authors John Romaniello and Adam Bornstein recommend at least 30 grams of protein and 30 to 40 grams of carbohydrates. For example, take one or two scoops of whey protein mixed with some Gatorade or other carbohydrate sports drink.
- Avoid intense running workouts on the same day as resistance training of the legs.
- Always consult with your doctor before beginning any new diet or training program.