Building Muscle without losing Speed

Dont over eat and you wont put on weight, weights wont add weight, unless you step on the scales and are still holding a set of dumbells

 

He wants to build muscle.....

 

You'd be better using cables and pulleys and perfroming functional exercises. See Ross training.com... You'll only put on weight and 'bulk' if you train with that as a target. There's literally hundreds of methods of adding more muscle- though more then likely you will put on weight.

 

You might find this complcated but its not, been doing it for sometime with very good results. Dynamic Stretching with a format, of working on tension as the adductors working on a fixed load while stretching the abductors or vice versa. Theres loads of little ideas that can be implimented, easy its not.

 

try using resistance training (not free weights) which doesnt bulk you up much but increases strength and gives you that toned muscle

 

I wouldn't really recommend weights then if you don't want to lose speed, also you're going to need to work your quick twitch fibers which I don't know how to do with the arms. I remember learning that method in track

 

Maybe he should move his arms quickly? Just a thought. Also why not recommend weights? Thats ill-educated and poor advice.

 

ya wont build mass with while training for explosive power,

and about becoming bulky, just stay away from bodybuilding rountines,

 

Some people really need to stop responding when they don't have a clue what the **** they are talking about. :nut

 

If you follow a bodybuilding program with a calorie surplus - you will achieve sarcoplasmic hypertrophy (big bulky muscles with minimum strength). If you follow a dynamic or pure strength program - you will get stronger. If the dynamic or strength program is done with a calorie surplus, you will achieve myofibrillar hypertrophy (more strength, denser muscle). Any of the above programs coupled with a calorie deficit will result in weight or fat loss.

 

brief description as i got to go:

calorie surplus means taking in more calories than you are putting out. If your body needs 2500 and you are taking in 3000 constantly; you will put on weight (either fat or muscle). calorie deficit means taking in less calories than you are putting out and you will lose fat or muscle.

dynamic is anything explosive; although unorthodox can build muscle and weight (if calorie surplus is in play). boxing, hill sprints, weight-lifting for high set / low rep / medium weight (ie 8x3 as fast as possible), medicine ball work, plyometric pushups, olympic liftting, etc.

pure strength is generally 80-100% of what you can handle at any given time. weightlifting would generally be 1-5 reps. strongman training and gymnastics/bodyweight training (ie going from regular pushups to elevated pushups to handstand pushups) would fall under this category as well.