Will my weekly exercise/gym routine help pack on muscle?

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MrBiggleswurth

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Thought I would check here quick, I have basically just started this weekly routine but don’t want to carry on if its a waste of time considering my goals.

I am 1.78m, 78kg's and probably have 13% body fat (very small "excess" amount around stomach). My legs in decent looking shape as I have done a fair bit of running like marathons previously years ago, so happy with size/definition of my legs. I am now currently running no more than 6km on a running day.

I have skinny shoulders so would like to bulk up my upper body a bit, 5kg of muscle gain would be nice for the upper body I would guesstimate, hoping the most gain will be in my shoulders as those pointy bones on my shoulders btw neck and shoulder show.

I love my running, so not too keen to cut back on work week runs and replace with more gym...but I have the feeling I'm doing to much cardio exercise, and with the routine below I wont make bulk gains on my upper body. Is this correct, am I doing too much cardio?

Weekly Routine:

Mon: Run
6km @ 5:30/km (avg pace)
avg H/R 158 @ 60-70% of max HR, working to increase fitness level in terms of effort

Tues: Gym
5min rowing machine warm up, moderate effort
Squat 5x5
Bench press 5x5
Barbell rows 5x5
Pushups 3xfailure
5min rowing machine warm down, easy effort

Wed: Run
6km @ 5:30/km (avg pace)
avg H/R 158 @ 60-70% of max HR, working to increase fitness level in terms of effort

Thurs: Gym
5min rowing machine warm up, moderate effort
Squat 5x5
Overhead press 5x5
Deadlift 1x5
Pullups 3xfailure
5min rowing machine warm down, easy effort

Fri: Run
6km @ 5:30/km (avg pace)
avg H/R 158 @ 60-70% of max HR, working to increase fitness level in terms of effort

Sat: Off

Sun: Off
 
Your gym routine is basically stronglifts, so it should work. I'd switch gym days with cardio days if I was looking to add more muscle though.

Mon - Gym routine A
Tue - Run
Wed - Gym routine B
Thurs - Run
Fri - Gym routine A

Mon - Gym routine B
Tue - Run
Wed - Gym routine A
Thurs - Run
Fri - Gym routine B

Repeat
 
Ah lekker, thanks for the tip! Might introduce a light run on a Sunday then when I can, or should I rather skip that?
 
MrBiggleswurth said:
Ah lekker, thanks for the tip! Might introduce a light run on a Sunday then when I can, or should I rather skip that?
Click to expand...

A Stronglift routine usually ''demands'' at least one day rest to maximise muscle/strength gain. Not sure how much running will affect this but I don't think a Sunday run will hurt at all.

There may be a few more experienced guys on here that may come in and give you some advice as well.
 
when you're saying 5x5 you're meaning 5 sets each consisting of 5 reps? If you are, up that to minimum 8 reps per set.

If you're wanting to put on more size, you're going to have to cut down on some cardio. You also need to add alot more weight training because with what you're currently doing your body will get used to that pretty quickly and you'll stop noticing results, not to mention you're not hitting everything you want to.

My advice would be to do cardio in the morning then weight training in the evening if you can. Otherwise, just do some cardio before you start training and then do your weight training.
 
Well OP you don't want to cut back on your running and that's ok so maybe just skip the rowing machine completely from now on and leave your cardio to the 3 runs a week. If you really need to warm up and down do some squats with just the bar before and after leg workouts and before upper body just do a set with low weight to warm up the muscles. Think about it this way, most runners have a runners physique and most body builders have a bodybuilders physique and that's because they train differently. I believe you will be able to get something in the middle if you train hard enough. I like the fact that you've got some good compound exercises going with the deadlifts and squats, but add in some pull ups, even if they're assisted pull ups as a start. Do you know your protein requirements at the moment? For your height and weight you should be aiming for a bare minimum of 120-130 grams a day, even take it up to 160g if you can.
 
thestaggy said:
A Stronglift routine usually ''demands'' at least one day rest to maximise muscle/strength gain. Not sure how much running will affect this but I don't think a Sunday run will hurt at all.

There may be a few more experienced guys on here that may come in and give you some advice as well.
Click to expand...

Decided to try the 3 gym session, 2 running sessions a week option instead. One leg workout per session, I did workout A today, legs feel tired. Not sure how a 6km run tomorrow will go, this should be interesting.

Glingfram said:
If you're looking to pack on muscle, check the bodyh for life excercise plans. It's worked for me.
Click to expand...

Thnx, will check it out.

wezzcoetzee said:
when you're saying 5x5 you're meaning 5 sets each consisting of 5 reps? If you are, up that to minimum 8 reps per set.

If you're wanting to put on more size, you're going to have to cut down on some cardio. You also need to add alot more weight training because with what you're currently doing your body will get used to that pretty quickly and you'll stop noticing results, not to mention you're not hitting everything you want to.

My advice would be to do cardio in the morning then weight training in the evening if you can. Otherwise, just do some cardio before you start training and then do your weight training.
Click to expand...

I train during lunch, work family life doesnt really allow any other times. Will try the cardio option before gym too.

Bulldog /(' said:
Well OP you don't want to cut back on your running and that's ok so maybe just skip the rowing machine completely from now on and leave your cardio to the 3 runs a week. If you really need to warm up and down do some squats with just the bar before and after leg workouts and before upper body just do a set with low weight to warm up the muscles. Think about it this way, most runners have a runners physique and most body builders have a bodybuilders physique and that's because they train differently. I believe you will be able to get something in the middle if you train hard enough. I like the fact that you've got some good compound exercises going with the deadlifts and squats, but add in some pull ups, even if they're assisted pull ups as a start. Do you know your protein requirements at the moment? For your height and weight you should be aiming for a bare minimum of 120-130 grams a day, even take it up to 160g if you can.
Click to expand...

Thanks for this. Not sure on protein requirement, on Paleo basically so eat a fair amount of protein so assumed I'm getting enough. Might need to look into this...
 
Sounds like a good enough plan, considering you are pushing to muscle failure. If you plan to 'pack on muscle', you will need to make sure that you have a daily calorie surplus and expect to put on a little fat as well.
 
4 - 6 reps at a really heavy weight will help with muscle growth, just watch out for injury
 
My best advice to you is to get in contact with Paul "The Main Man". He is a gym fanatic and will make you look like hulk hogan in a few months.
 
I have gone the route below, as suggested by thestaggy

Mon - Gym routine A
Tue - Run
Wed - Gym routine B
Thurs - Run
Fri - Gym routine A

Mon - Gym routine B
Tue - Run
Wed - Gym routine A
Thurs - Run
Fri - Gym routine B
Click to expand...

5 sets of 5 reps for most. I try lift as heavy as I can, but for next 2 weeks not going at it 100%, worried about injury and just jumping in head first.

The last routine is either pushups or pullups, depending if doing workout A/B. 3 sets of as much as you can (3x to failure). The pushups today, well first set I managed 12. 2nd set was 7 and 3rd was almost 3. I was finished. So think I am exerting as much as I can.

Wonder if I should rather run 3 times a week and gym twice for first month or 2 just to lose the 2kg belly fat I have? Can almost see my six pack, see the top of it :D

LOL: Paul main man...been lurking here long enough b4 I joined to know about him... :D
 
Have a look at your training HR when running, although you are in the fat burning zone, getting it up to 70 - 80% of HRmax will help your cardiovascular fitness.
Have you looked at interval training while running?
 
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