Best resources for upper body and core
I've been a long distance triathlete for few years now. On and off been incorparinf weight training. Recently I have been focusing on upper body and core weight training - 5d x 1hr along with running long distances 6d/week. Would you be able to recommend resources - videos, courses, books to help build up - chest, abs, tri, back, biceps while keeping the running at full swing. Im already seeing decent gains but in the past I have hit plateaus trying to get low heart rate running and weight training - not able to bulk up muscle. Any and all suggestions welcome! #diet #weights #running
Just lift. If you feel the need for a program do 5/3/1 or gzcl or something. Don't do SS or anything else that just has you repeat 5s
I need to Google all these acronyms! I just follow - hazfit videos for now. I'm not doing anything lower body since the running hills piece does it for me
Honestly if you work hard and eat enough + enough protein there's no wrong way to go.
Want to try calisthenics? I really enjoy it.
Starting Strength Or really any powerlifting regimen. It’ll have squats in it, which isn’t what you’re explicitly looking for, but do them anyway. Deadlifts are great for getting your body used to heavy weight. Finish up with some high volume work before heading out the door. Squats, deadlifts, overhead press, bench (incline slightly preferable) Dips, pull-ups. Barbell rows, chest flyes, lateral raises. Focus on progression on the compound movements and you’ll get both stronger and bulk up. High reps (8-12 ish) promotes more muscle gains Lower reps (1-6 ish) promote more strength gains (your muscles grow denser faster than they grow larger and your central nervous system learns to utilize your muscles more)
Squats, Deadlifts and eat more -- next.
HGH
What is that?
Human growth hormone