Bodybuilding.net - Bodybuilding Forum

Hi this is my first post here. Don't shun me cause I'm not a hardcore lifter like most people here probably.

I'm a pretty hardcore runner looking to build a bit of mass. I'm captain of my track and cross country team so I run a lot. The reason for this is because during the spring track season (starts late march), I am moving events like the 800 and 400 which require a lot more anaerobic capacity than events in cross country (5k) and longer track events like the 1600 and 3200 which I used to run. A lot of the really good kids that do these shorter events lift a lot and are pretty big or toned. I lift every winter, and do it pretty sparingly over the summer during cross country training where I do ~60 miles per week and run up to 80 minutes every day. That's why it's hard for me to gain mass. But now, I run either a track workout or no more than 45 minutes everyday, with the exception of saturday where I run for 60-70 minutes all aerobic. So my weekly mileage is probably around 25-30 miles per week.

I've been doing a full body workout like every other day or two days. I don't think this is helping at all. I got stronger, but bigger, no. I always reach a plateau (which happens to be pretty low)

So, to make this short, could someone direct me to a good lifting routine and tell me what I could do to alter my running and whatever in order to compensate so I could gain some muscle and/or tone. I don't want to gain too much more weight (except that would be sweet if I could gain muscle and lose fat at the same time). Would I look different at all if I gained 5lbs of muscle in my upper body or no?

My body fat is 13.6% according to some crappy electronic probe thing some lady used on my arm. Some kids got ridiculous numbers like 3% so I don't know how accurate it is. 5'11" 150 lbs.