I'm Just startin to workout and iwanna put on some mass... should i sprint when im outside or jog long distances?
thank you
Jogging Or Sprinting For mass building
Moderators: Boss Man, cassiegose
Depends. Jogging will slow burn calories, Sprinting will increase caloric burn, kind of like when Cars go faster, they burn more fuel.
The main thing is how lon you would intend to do each. A similar timeframe for Sprints compared to jogging would illicit probably more caloric burn, and may slightly hinder muscle development.
I would say therefore don't go nuts, and perhaps do some jogging for 30 mins 3x a week.
The main thing is how lon you would intend to do each. A similar timeframe for Sprints compared to jogging would illicit probably more caloric burn, and may slightly hinder muscle development.
I would say therefore don't go nuts, and perhaps do some jogging for 30 mins 3x a week.
If you want to gain mass, then maybe just skip the cardio all together. More and more research is coming out suggesting that cardio isn't a necessary attribute to a good exercise program. Instead, diet and resistance training should probably be the focus. But if you enjoy getting the heart rate up and getting all sweaty, maybe look into adding short, high intensity interval training once in a while, or perhaps throw in a fast 3k run once or twice a week. Moderate intensity running may hinder mass gain. Think - have you ever seen a marathon runner that wasn't super skinny? Higher intensity cardio (like sprinting) is likely more effective at muscle maintenance and lactic acid oxidation. Sprinting will generally build up the lactic acid (and make the legs burn) which when broken down during a rest interval will preferentially use carb sources.
It works for me anyway. I have a nice track at a high school down the street. Occasionally I'll head down there with a stop watch and time myself doing 5 to 7 100 to 400m intervals with 1 to 2 minutes rest in between each. Other days I'll try to best 3k or 5k PR. Then sometimes I'll jump on the CII rower at the gym and attempt a 1000m PR. cardio is always under 30 minutes and no more than 3 times per week.
It works for me anyway. I have a nice track at a high school down the street. Occasionally I'll head down there with a stop watch and time myself doing 5 to 7 100 to 400m intervals with 1 to 2 minutes rest in between each. Other days I'll try to best 3k or 5k PR. Then sometimes I'll jump on the CII rower at the gym and attempt a 1000m PR. cardio is always under 30 minutes and no more than 3 times per week.
2 thought processes:
Long and Slow Cardio
- burns more cal's from actually doing it but none after (metabolism)
- depending on intensity (speed) and availablity of amino acids in the bloodstream, can burn fat or muscle
- as posted above depends if you want to run to actually further or faster or simply to drop fat
Sprints
- burns more cal's in total from increasing resting metabolism
- depending on intensity (speed) and availablity of amino acids in the bloodstream, can burn fat or muscle
- increases testosterone and growth hormaone which is essential for building muscle
all this being said, you could only probably get away with 1 - 2 sprint sessions max as you should be training legs 2 week at least and this would require an extra rest day so maybe an 8 day plan would be best...probably do 1 x sprint, 1 x long and slow and 1 x interval x 15mins or so...if not gaining wt than take out long and slow...if still not take out intervals...if still not take out sprints or increase cal's
Long and Slow Cardio
- burns more cal's from actually doing it but none after (metabolism)
- depending on intensity (speed) and availablity of amino acids in the bloodstream, can burn fat or muscle
- as posted above depends if you want to run to actually further or faster or simply to drop fat
Sprints
- burns more cal's in total from increasing resting metabolism
- depending on intensity (speed) and availablity of amino acids in the bloodstream, can burn fat or muscle
- increases testosterone and growth hormaone which is essential for building muscle
all this being said, you could only probably get away with 1 - 2 sprint sessions max as you should be training legs 2 week at least and this would require an extra rest day so maybe an 8 day plan would be best...probably do 1 x sprint, 1 x long and slow and 1 x interval x 15mins or so...if not gaining wt than take out long and slow...if still not take out intervals...if still not take out sprints or increase cal's