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kingoggi6
Question:
Build Muscle Mass
I am a 17 year old wanna-be tiathlete, coming back from an eating disorder. I want to gain some muscle mass, but not fat percentage. I already run, swim, cycle and weight train, but would like to know what do within these sessions to help receive the most muscle gain, with none or little fat percentange increase. Is there anything I should consider eating in my diet, as well to help?
Asked by kingoggi6 - 2 answers - 22 weeks 8 hours ago
scousemouse78
Hello again... I have not answered in order as you can tell, lol.
Weight training you need to increase muscle mass to maintain strength in the running and swimming phases... however too much muscle and you will be carrying unneccesary weight.
To start off, do 2 sets of 15 reps for a whole-body routine.
Chest, shoulders, triceps, back, biceps, quads, hamstrings and calves... IN THAT ORDER.
Do this twice a week. Then after 4 weeks you can up the sets to 3... 4 weeks later 2 sets of 10 reps (increasing the weight)... 4 weeks later 3 sets of 10... then stick to increasing the weight and changing the exercises.
Hope that helps :)
Submitted 21 weeks 5 days ago by scousemouse78jim_transue
Is there an athletic club you can join? Social interaction can be very helpful. Definitely do the strength training. Triathletes need whole body strength and flexibility.
I notice most beginners focus on the long distance pace and not the sprints. Successful triathletes I knw work in sprint specific workouts regularly. Look up Tabata Protocol and Sprint 8 for the basics.
Of course, intervals of moderate pace intermixed with bursts of high intensity are a staple too.
Submitted 21 weeks 2 days ago by jim_transue