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Tatsumi · 31-35, M
@TacoCat Mmm, okay. Calisthetics will build you some mass for sure. Gymnasts are fucking ripped. I don't know much about that, though, aside from pull ups, which are a fantastic exercise.
If you want to gain any mass, you're going to have to make up for the calories you burn running. HIIT would be ideal, as that will build some decent strength, speed, and won't hinder gainz. High Intensity Interval Training like sprinting for intervals is anabolic. It will put your body in a muscle building state.
Jogging, pretty much forget about muscle. You'll burn too many calories. If you could switch to sprinting, that would serve that goal.
If you eat at maintenance calories (+ what you burn in cardio), you'll shed weight and build muscle at the same time. This is called a body recomposition, and if you're new to mass building or strength training, you are one of the very few lucky ones who can pull that off: building muscle and losing fat at the same time. If you don't care about fat, and want to gain around 2 pounds per month, you should eat in a 300-500 calorie surplus.
Yoga would be great for flexibility. Don't stretch before lifting weights, though. A lot of people do, but it will elongate your muscle, make it weaker, and more prone to injury lifting heavy. Plus you can hit on all the yoga chicks. :P
[b]So, I'd recommend integrating aspects of the StrongLifts 5x5 strength program. 5 sets, 5 reps, heavy, heavy weight. Integrating body weight replacements for whatever exercises you'd like or mixing it up as you like. Weighted pull ups instead of rows. Then your running, preferably sprinting. [/b]
3-5 minutes rest between sets for 5x5.
[b]Don't do deadlifts, though.[/b] They're too dangerous for a beginner, and the risk/reward ratio for seasoned lifters is pretty high, too.
https://stronglifts.com/5x5/
Anyways, if you have any specific questions on anything throw me a message, and I can probably either tell you my opinion on it or point you towards someone who knows more than me. ^^
If you want to gain any mass, you're going to have to make up for the calories you burn running. HIIT would be ideal, as that will build some decent strength, speed, and won't hinder gainz. High Intensity Interval Training like sprinting for intervals is anabolic. It will put your body in a muscle building state.
Jogging, pretty much forget about muscle. You'll burn too many calories. If you could switch to sprinting, that would serve that goal.
If you eat at maintenance calories (+ what you burn in cardio), you'll shed weight and build muscle at the same time. This is called a body recomposition, and if you're new to mass building or strength training, you are one of the very few lucky ones who can pull that off: building muscle and losing fat at the same time. If you don't care about fat, and want to gain around 2 pounds per month, you should eat in a 300-500 calorie surplus.
Yoga would be great for flexibility. Don't stretch before lifting weights, though. A lot of people do, but it will elongate your muscle, make it weaker, and more prone to injury lifting heavy. Plus you can hit on all the yoga chicks. :P
[b]So, I'd recommend integrating aspects of the StrongLifts 5x5 strength program. 5 sets, 5 reps, heavy, heavy weight. Integrating body weight replacements for whatever exercises you'd like or mixing it up as you like. Weighted pull ups instead of rows. Then your running, preferably sprinting. [/b]
3-5 minutes rest between sets for 5x5.
[b]Don't do deadlifts, though.[/b] They're too dangerous for a beginner, and the risk/reward ratio for seasoned lifters is pretty high, too.
https://stronglifts.com/5x5/
Anyways, if you have any specific questions on anything throw me a message, and I can probably either tell you my opinion on it or point you towards someone who knows more than me. ^^
