VEGRUNNER

Mini Forklift,

Thanks for the information. I will definitely up the calories and go with the three days per week of weight training. I would have to say that I consider myself a runner first (I have been running competitively on and off since I was 12 years old), but my primary goal right now is to gain some weight. Most of the races that I currently compete in range from 3-5 miles. Right now I am just starting a weigh training phase for the summer and then start a running phase in October and then a powerlifting phase in January. I should also mention that I compete every year at the Arnold classic 5k pump and run in March and my main goal for that event is to bench my bodyweight 20 times (I currently do 15) and run a sub 20 minute 5k (I currently run a 21 minute 5k and in college I ran a 15 minute 5k).

What do you think of the following weekly mass routine?

Monday - Chest/Triceps

Tuesday - Run (3 miles)

Wednesday - Legs (includes 3 sets of squats and 3 sets of deadlift)

Thursday - Off

Friday - Back/Shoulders/Biceps

Saturday - Run (speed workout)

Sunday - Run (3-5 Miles)

Thanks again for helping me out with this.

I am a 36 year hard gainer that enjoys both lifting and running. I only weigh 150 pounds and would like to gain 10-15 pounds of muscle. How many miles a week do you think I would be able to run and still gain muscle mass?

I am currently training for the 5k pump and run at the arnold fitness classic in March. Below is my current training program. I was wondering if there are any exercises I should add or change to help improve my bench press. My goals for this year are to bench my bodywieght 20 times and break 20 minutes in the 5k. I am also concerned about overtraining (mucsles have been sore for more then 2 days lately) and was wondering if I should shorten my workouts or take more days off (I am 35 years old). For the bench press portion for the workout I am integrated the following workout into my routine (http://www.menshealth.com/fitness/workout-plans-4).

SUNDAY SETS REPS

DEADLIFTS 3 sets 8 reps

DUMBELL ROWS 3 sets 8 reps

DUMBELL SHOULDER PRESS 3 sets 8 reps

PULLUPS 3 sets 8 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

MONDAY

RUN 3-5 MILES

TUESDAY SETS REPS

BENCH PRESS 3-5 sets varies

INCLINE BENCH 3 sets 8 reps

PUSH UP HOLDS 2 sets 20 SECONDS

FLYS 3 sets 8 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

WEDNSDAY

RUN 2-4 MILES

THURSDAY SETS REPS

SQUATS 3 sets 8 reps

GOOD MORNINGS 3 sets 10 reps

LEG EXTENSION 3 sets 8 reps

LEG CURL 2 sets 8 reps

CALVE RAISES 2 sets 12 reps

CRUNCHS 3 sets 15-20 reps

5 MIN WARMUP AND COOLDOWN ON TREADMILL

FRIDAY

RUN 2 MILES

SATURDAY SETS REPS

BENCH PRESS 3 sets VARIES

SKULLS CRUSHERS 3 sets 8 reps

CLOSE GRIP BENCH 3 sets 10 reps

TRICEP EXTENSION (DUMBELL) 3 sets 8 reps

BARBELL CURL 3 sets 8 reps

CRUNCHS 3 15-20

5 MIN WARMUP AND COOLDOWN ON TREADMILL

SUNDAY

RUN SPEED WORKOUT

1 MILE WARMUP

6X400M SPRINTS

1 MILE COOLDOWN

MONDAYOFF

Just wondering what everyone on this board thinks about this study.

http://www.ncbi.nlm.nih.gov/pubmed/19741313

http://www.hairloss-research.org/UpdateCreatine10-09.html

Has anyone on this board competed in a 5k pump and run? This past winter I competed in my third one and benched my bodyweight 14 times (I only weigh 145 lbs) and ran a 5k in 21 minutes. I will be competing in a 5k pump and run at the arnold classic in about 7 months and would like to get my 5k time down to 18 minutes (I used to run a sub 16 minute 5k in college) and bench my bodyweight 20 times. I should also note I am currently trying to bulk up over the next four months and put on 15 - 25 lbs. Does anyone have any tips on how to improve my bench press for an event like this? Last year the first 50 finishers were able to bench their bodyweight 30 times.

Does anyone add coconut milk to their pre or post workout shakes? I just started putting half a can into my pre-workout shake with soy milk, soy protien powder (about 15 grams) and 5000mg of L-glutamine. I am trying to gain about 25lbs.

Hi everyone. I am in the proccess of becoming a vegan (I have elimated chicken, pork, beef and dairy) and enjoy reading the posts in this forum. I used to be a track runner in high school and college and started really hitting the weights after college. I have always struggled with gaining weight (I am a classic ectomorph) and hope to utilize the information on this board to reach my bodybuilding goals.