Edit.

Have a look at Stronglifts 5x5

Hey Chris,

You do realise that "bulking up" might "slow you down".

What is your current weight and height?? From that you could work out your Body Mass Index and ascertain whether you're "skinny" or not.

BMI =
Weight (kg)
Height(m)*Height(m)

Nothing against doing weights, but sometimes it's hard to be good at everything.

Funrunner aka Craig

Edit

The more you bulk up, the more weight you have to carry around. Ever wondered why marathon runners are skinny old sticks?

What I'm saying Chris is your current weight and height gives you a Body Mass Index of 23.6. In adults, a range of 20-25 is considered "healthy". Above that is considered either overweight or in extreme cases, obese.

Putting on an extra 5-10kg won't add to your height, so you'll end up with a higher Body Mass Index- nothing necessarily wrong with that if it's in the form of muscle and your skeleton can hold it. Arnold Schwarzneger, Gordon Tallis, Alan Langer are all examples of guys with high Body Mass Indexes that performed really well in their chosen sports.

However, in running, generally speaking, it's really the sprinters who have well muscled upper bodies, whereas endurance athletes tend to have leaner bodies.

You just need to decide what you want to do. Generally speaking carrying more weight in the upper body won't help you run faster over longer distances, it just increases the amount of work you have to do over those longer distances.

You might want to think about strengthening your "core" with Pilates type exercises.

Be interesting to see if someone shoots me down on what I've just said- they're my ideas,

Funrunner aka Craig

Edit.

Ironmen are usually very well proportioned with little body fat. Doen't necessarily mean they're "bulked".

Would be interesting to note the Body Mass Index of Ironman Triathletes. I know my coach does them and his BMI would definitely be lower than mine. I wouldn't be surprised if they were in the 20-25 range.

Anyone????

Funrunner aka Craig

I Don't Think You Need Anymore Weight On You

I Am The Same Height As You And Weigh Almost 15kg Less

5-10kg More On You And You Might As Well Be A Body Builder

Craig Alexander is listed as 180cm and 68kg, he's not a bad triathlete so might be a good model to use if that's your goal.

BTW - I'm 178cm and around 72-74kg & definitely heavier built than many of the runners faster than me, but I'm also faster than some who are skinnier / lighter.....

If you're doing plenty of miles you simply wont put on weight.

Eat SUPER amounts more often and keep it lean. Steamed chicken, eggs etc.

Have a look at irondungeon.org

Rippetoe Starting Strength is for novice trainers, designed with teenagers in mind is a good program to start with, and will help get you bigger and stronger, if that is what you want.

I'd like to know how they could. What you've said is factually correct. And plain sensible.

yes

X3

Sounds like you are going to have to figure out what your priorities are. You simply want to add size ( 5-10kg of lean muscle for your height is going to be a massive change in shape ) for appearance sake, functional strength, or you want to increase performance in some avenue of sport? Going to be hard to work on one area without affecting another.

When you answer this you can then figure out how to go about it e.g

Functional strength - Crossfit, Powerlifting and Olympic lifting, HIIT, Westside programs

Bodybuilding / gaining size - eat a lot, do little cardio, bodybuilding program 3-5 times a week ( often but not always very little functional strength )

Increase performance - will relate to your goal obviously

building more muscle doesn't mean you have to put on weight, nor does getting stronger mean you will put on weight.

to put on weight its simply consume more than you burn...its physics

hi ironman001,
you should of said you have started weight training. bodybuilding is an completely different sport. not too many Arnold's doing the Ironman marathon. if your leaning towards triathlon racing then your weight training would benefit you. i think at your age doing a variety of sports is great. looks like you can't choose your favorite yet. give it time - you might lean towards running, cycling, swimming, mtb, - lots of choices for you. good luck with the training, if it improves your running time, great.

p.s. good thing about posting on CR it can motivate you to do things you otherwise wouldn't! keep it up.

cheers

You have stated that you want to be an olympic marathoner. Marathon running and body building do not belong in the same sentence.



In order to run a marathon as fast as possible you need to lose all weight, inc muscle, that do not contribute to performance.
Olympic marathoners weigh less than 60kg, and the best are down to low 50's (Wanjiru) and even <50kg (Thugwane).

btw I weighed 53.5kg (ht 1.65) when I ran my PB's...and I am not even close to elite.

I'm sorry ...you can't run a fast marathon and have a good body to attract the girls ...you have to make a choice.

What about training for 10km at the Olympics ? 10km runners have medium builds, just an option ? would you agree this is better ?

If you want to excel at marathons then yes, you would have to do well at 10km first.

However, even the 10km runners are 'slightly' built- where they have muscle it is limited to functionality. They do not carry around unnecessary 'chick magnet' muscle. Their legs included are not bulked up-important because less weight on moving parts is better.

The best -Bekele, Tadese, Gebre are all in 50's. The only exceptions are the taller runners such as Mottram, even then they are skinny.

Its good to become strong in upper body in order to have good running form, but nothing more than you can get from chin ups etc...just using your own body weight.

cheers

I've seen quite a few programs in my time and that looks like a very very good starting program to put on bulk. Very similar to AFL pre-season programs with sprint intervals on the day between.

I think you'll find 10,000m runners and marathon runners are pretty similar in build. I mean Haille Gebrsallassie runs in both events.

Ironman

enjoy the fact that you only weigh 64kg. As you get older you will naturally put on weight, but if you want to stay fast I would not try and put on any extra weight if I were you.
If you really want to know what carrying an extra 10kgs is like, do this. Take 5 empty 2 litre milk containers and fill them with water. Each one will now weigh 2kg. Tie a rope through the handles and then loop it around your neck. Then try running with this load. I feel sure that after a very small distance you will understand that excess weight is the "enemy" of all runners.
Just take one goal at a time. If you want to be a great runner then keep the weight down.
If you want to be a body builder then "bulk up". Unfortunately I don't think it would be possible to do both.
Good luck in your endeavours. I admire your enthusiasm.

Cato

If you are really serious about any of the sports you have mentioned then stop worrying about what your body looks like and how big your muscles are and concentrate on your running form and fitness.

Sammy Wanjiru who won the Beijing Olympic Marathon and Londoin marathon last weekend is 1.63m tall and wegihs 52kg almost the same height as you ironkid.

Marathon runners are fleaweights and 10km runners are only slightly bigger/heavier.
Beijing Olympics 10km winner was Kenenisa Bekele who is height 1.64m weight 66Kg.

Just because you do weights doesn't mean you will gain weight i do weights am only 50kg and 166cm tall.

ive gotta ask why are you even doing weights at the moment? if ur only 16 and trying to become an olympic runner then just run. build up your milage and start training properly. start worrying about the gym after youve trained for a few months, and even then concentrate on core strength not your upper body. the fact that sammy wanjiru's name is mentioned in a thread named "Bodybuilding" is just ridiculous.

The link you copied indicates that he is actually 1.74/66kg. However IAAF biographies are noted for accurate career stats but inaccurate birth dates and physical measurements.

There is no way that he is 1.74m so I checked his own website/blog which indicates he is 1.65/56kg ..which is the way he appears in photos next to eg Gebre etc.

10km runners are nearly just as lightweights.

thanks for the correction, I had in mind that 10kmers were clser to marathonners than the stats seemed to indicate.


as far as i read, ironkid wanted to become an olympic marathonner or 10kmer. I wanted to highlight that bodybuilding was not a mandatory activity.

sorry i meant more that its ridiculous that bodybuilding is even mentioned by someone who wants to be a marathoner like wanjiru. no offence intended towards you soyboy.

At the moment i don't need to much more milage because i am up around the 120-130km range

question meant for ironkid, sorry shouldve quoted

No worrys honest mistake

the best solution would be, to get accepted to AIS as a pole vaulter,
use they gym for secret training to bulk up and use the coolrunning for training advice on marathon,
than leading to olympics set new australian records in marathon as well in shot put,
while suporting Yourself financialy by winning on usa-european triathlon pro circuit,
as a final preparation for olympic You might as well win TdF,
and than take gold medal in marathon and shot put, never done before,
and while You are in top shape do enter Mr Universe

you heard it here first folks - the new duathlon event for the 2012 olympics is marathon first, then shotput.

brilliant! because if you think you can, then you can do it!

Rudolf, for all the stuff that you sometimes post that we don't understand from our civilisations , you square it all off by coming up with gems like this, and highlighting the ridiculous in a way no one else can.

cheers

You deserve a gold medal for that one Rudolf....

Mark Allen to Dave Scott at the 120km mark of the cycling leg in Hawai :

"when we get off the bike, do You wanna come for the run ? "

http://video.google.com/videoplay?docid=1825076947170595499