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I want to start bodybuilding and I want to be able to get the most out of it that I can. I run at least 2 miles a day(excluding weekends) and I heard that if you run alot it turns your muslces into a different type a twitch muscle(slow and fast). Which type of twitch muslce is used in body building? Also, how many times is it ok to run a week to still get a ripped bodybuilding body? Also, would sprints and intervals be better to get results from bodybuilding?
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Hey David!
Nice to hear you want to give bodybuilding a try. Cool! If you stick to a good routine, eat right, keep a positive mindset and get good rest, then you’ll see amazing results man. And you’ll love how it can affect your life in a really positive way.
You asked about running and how that affects your muscle fibers; well, by keeping the running regimen that you have right now, running about 2 miles a day except weekends, you actually are conditioning your muscles to become “slow twitch” muscles. This is because while running, you are maintaining a steady pace and not enacting your body muscles to move/push more weight than normal. This means that over a period of time, your body will have a long/lean muscular look. You would develop the look of a long distance runner; a little lean and maybe lanky.
Bodybuilding builds “fast twitch” muscles because you use your body (muscles) in a manner where you push/lift weights in short and controlled bursting movements. When you bench press or squat or do pull-ups or leg presses you push your body to move/lift heavier weight than it is used too and you force your body to do this in an incredibly short amount of time. Your body is not continuing the movement for an extended period of time; like running at a steady pace for 2 miles. Your body performs the movement for a matter of seconds or maybe a few minutes max. For example: when you perform squats, you start off still from a standing position, you then lower your body until your legs are parallel with the floor then you “burst” or push back up with your legs in order to move that heavy weight you are squatting back to your original starting/standing position. You understand? This movement only takes a matter of seconds to perform.
The reason why your body starts to build “fast twitch” fibers is because you are forcing your muscles to push and move heavy weight quickly. Your muscles are genetically programmed to find a way to help you accomplish what it is you need to do, and that is– move weight! So when your muscles realize that it is too hard to move the heavy weight you placed on it, your muscles begin to tear itself down and rebuild itself. It is as if you become the bionic man! Your body says, “Ok, what we have right now is not working. So we’re gonna tear down and rebuild ourselves; and we’re gonna do it better, stronger and faster. Hence your body starts to build “fast twitch” muscles to get the job done.
So know this, moving heavy weight in short bursts creates fast twitch muscles. Period!
How Long to Run:
Well, you obviously like running and you shouldn’t stop. Do what you love to do just change it up some. You want to know how many days a week you should run so you can still get ripped and, I assume, put on muscle too right? Well that depends on your body type. It depends on your body type and how fast your body puts on muscle or loses fat from it’s frame.
You need to know your body type. Are you an Ectomorph, Mesomorph or Endomorph? Not sure? Well here is a wonderful article that can help you figure that out:
Once you figure out your body type you can then tweak your running schedule so that you can still run for your enjoyment and health and yet still build good quality muscle on your frame.
If you are an ectomorph, then you cannot continue to run 5 days a week for long distances because your body will have an extremely hard time putting on muscle. As a rule of thumb, if you are an ectomorph you’d probably have to cut back your running to 3 days a week for no more 20 minutes a session. You’d have to run in a manner where you can keep your heart rate up and pretty high for a short running period [15 to 20 mins].
If you are a mesomorph, then, on average, you can run about 3 or maybe 4 days a week for about 25 to 30 mins a session.
If you are an endomorph, then, on average, you can run about 5 days a week for about 30 to 40 mins a session. These are all averages though.
The main thing you must keep in mind is that you do not want to “run off” or “burn off” all the muscle you have put on by weight lifting. Your running should focus on heart conditioning and burning fat. If you run too long and too frequently then you run the risk of pushing your body into a catabolic state aka muscle breakdown. And that’s not good.
Catabolic State: Unfavorable state in the body created by a combination of too much training, lack of good nutrition and lack of rest that leads to muscle loss and fat accumulation.
Sprints and interval training:
YES! Sprints and interval training is great to include in your bodybuilding program. Sprints are an excellent way to compliment bodybuilding because when you sprint. You are building fast twitch muscles by forcing your muscles to move your body weight in a short amount of distance in a definitive amount of time. Notice how sprinters usually are bigger and more muscular than long distance runners? That is because sprinters build fast twitch muscles which are good for not only speed in running, but bodybuilding too.
I hope this helps David.