sprinting and bodybuilding

[gman]

Just throwing this out for discussion. Is there any scientific basis to the "bodybuilders never run" theory? I ask this because I ran across this pic of Maurice Green, former 100m record holder, and went "DAMN!" I have a few people telling me to try intervals (sprints) to see if it helps lean me out some.

He sure isn't burning any muscle doing sprints, that's for damn sure:

[sassy69]

HIIT / sprints are a very powerful fat burning tool. I think its the volume of it that could push you into catabolism. I don't know that its something to choose completely over steady-state cardio but rather one more weapon in your fat burning arsenal. Just like keto diets, carb cycling, and other types of diets - for whatever is your goal.

[gman]

Thanks, Sassy. I might throw in a day or two a week where I do some wind sprints now that it is summer. It's not like I am competing anytime soon, might as well experiment.

[Tre]

HIIT / sprints are a very powerful fat burning tool. I think its the volume of it that could push you into catabolism. I don't know that its something to choose completely over steady-state cardio but rather one more weapon in your fat burning arsenal. Just like keto diets, carb cycling, and other types of diets - for whatever is your goal.

I don't wanna be fat bastard anymore!

[gogeta5]

HIT cardio does deliver results when it comes to fat burning,but the thing is that each is a different individual,thus you can only determine whether that kind of cardio is eefective for you only by the trial & error proccess.there are people out there that have such a metabolism that cardio must be kept to minimum when it comes to building muscle.That being said I ask another question taking the example above;what if Maurice Green didn't do that kind of cardio& generally didn't sprint but instead tried bodybuilding?would he have become something like ronnie or would he be a nobody?genetics is what will determine for you what's best;try HIT cardio,maybe for your body will deliver wonders,maybe no.I tried that years ago,but I 'm a naturally ectomorph,I kept burning calories,in the end "meat".

[BigJD69]

I would run hills after my leg workouts to bring out the detail in my legs!

[gman]

I believe I have more of a sprinter build under the fat, my legs are sprinter legs for sure. I think I might try it for a couple of months just to shake things up. Once or twice a week. What would be a good beginner program?

Walking endless hours on the treadmill this winter did absolutely zero to my waistline.

[gogeta5]

well I would start off with 20 minutes on the treadmill.I'm an ectomorph with long limps I don't know if that means I have a sprinters legs,but I tried interval cardio,for instance 20 min would mean 2 minutes warm up,1 min sprint,1 min walking,1,5 min sprint,1 min walking,1,5 min sprint,1 min walking,2 min sprint,1 min walking,2 min sprint,1 min walking,1,5 min sprint,1 min walking,1 min sprint & then 1,5 min walkin & cool off.I suggest trying it but do't go over 30 minutes per session,I think it's too much strain for the body.on a weekly basis I 'd saybegin by 2-3 sessions & gradually reach 4-5 sessions.more than that I think that is too much,or simply your diet isn't helping you;I remember trying some years ago,I did it 4 times a week for 20 min per session It did burned calories but what too many for my metabolism,as i started losing weight too fast.Maybe I should have done like 2-3 sessions,anyway I find it more effective for body now to just walk on a high incline;as for boredome,I watch movies,series,anime & stuff on my PSP.try it & tell us the results

[gman]

I am much closer to a sprinter body than a marathoner, that's for sure. If I hear no objections I am going to start doing this some, maybe even actually running on grass instead of the treadmill. There is a perfect little grass field by the Y that would be perfect for it. 10 60 second sprints, 10 2 minute rest (slow walk intervals) like you said. Total time of 30 minutes. What the hell, I might get ripped by doing it, who knows?

Now to determine: how fast is fast for a middle aged guy with 40 extra lbs of fat? I guess I can figure it out, if I puke the first day, maybe I ran too fast. lol

[gogeta5]

Well fast varries in each individual;it all depends on how fast your heart is beating;if lets say you have when relaxed 70 bpm,then 200 is really fast.I remember in the army the doctors used to tell us a way to determing the 75% of our max,that (220-your age) x 0,75.If you want your 90% then multiply by 0.90.but that's a general rule,if you have high blood pressure naturally,then that won't help you much.try a heart beat monitor & generally human beings consider 200 bpm fast

[tammyp]

i have done sprint work while prepping and think its a great tool to help lean out the legs, but no more than 2 x a wk...i like doing it on the track, sprint the straight away, walk or lunge the curves.

[sassy69]

FWIW I've been doing SS treadmill cardio for the last couple years because I've got knee problems and a lifetime of shinsplints problems from running in the halls for track in Jr High. I am getting diced doing walking cardio.

For HIIT, because it requires some conditioning to really do well w/ with, I'd recommend start w/ 2-3 x/week. 20 mins each. Consider 1 cycle = 30 sec sprint + 90-120 sec recovery. So consider a 2 min recovery for starters. 1 HIIT session would look like:

5 min warmup
30 sec sprint + 120 sec recovery
30 sec sprint + 120 sec recovery
30 sec sprint + 120 sec recovery
30 sec sprint + 120 sec recovery
30 sec sprint + 120 sec recovery
5 min cool down

Then as you deem comfortable, you can reduce your recovery time or up your cycle, and fiddle w/ your warm up & cool down. General debate around how long HIIT should go but generally recommended not longer than 40 min for a complete session.

And of course these can be done on anything - treadmill, bike, Precor, etc. If you have access to a standard track, you could sprint a 200, and then job the remainder of the lap, repeat.

[gman]

Sounds good, I will try it on Friday which is my easiest lifting day and will give me the weekend to recover for legs on Monday. Then I will have to figure out how to fit it in my training cycle. M-legs T-chest, W-back, Th-shoulders, Fr-arms, S and S off. Would Tuesday and Friday be ok to do HIIT?

[sassy69]

Sounds good, I will try it on Friday which is my easiest lifting day and will give me the weekend to recover for legs on Monday. Then I will have to figure out how to fit it in my training cycle. M-legs T-chest, W-back, Th-shoulders, Fr-arms, S and S off. Would Tuesday and Friday be ok to do HIIT?

Sounds good

[Youngguns]

I believe I have more of a sprinter build under the fat, my legs are sprinter legs for sure. I think I might try it for a couple of months just to shake things up. Once or twice a week. What would be a good beginner program?

Walking endless hours on the treadmill this winter did absolutely zero to my waistline.

what does that mean?