Building muscle but keeping quick speed?

Question

Hello everyone, I'm looking to start working out with a friend, and we want to get stronger. My main concerns are on getting a better chest and stronger arms. I already have an 8 pack, and i'm a very fast runner. I'm just wondering what work outs and what i should eat everyday to gain chest/arm muscle, keep my abs and also most importantly keep my quick speed.

Once again, what work outs should i do, and how often, and how much should i eat, and what should i eat and when.

Thanks!

Answer 1

if your a lond distance runner i would not gain to much muscle. you can bench, and curls and its not going 2 affect you very much if you continue with cardio.   i suggest doing hammer curls are best, as well as regualr bicep curls, and skull crushers for triceps. for gaing muscle quicker eat alot of protien. i have been lifting, playing soccer, and sprinting and lifting has not affected my performance.

Answer 2

hi

for making programs im using seek4fitness.net or i use the forum to find someone that know just what i like, people is very nice to help

there is some good standard program for building muscles there to

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Try seek4fitness.net

http://seek4fitness.net/Fitness/Exercise...

Answer 3

well just to let u know.. its a myth that building muscle will slow u down... did u see how buff the jamican sprinter wasi n the olympics .. he certainly had decent muscle mass.  

you should one week do lower reps, as in 4-6, 6- 8, to focus on building and strength

then the next week do reps of 10 - 12, for speed and stamina, lifting faster....

workout for 45 - 60 mins.....

you will need more protein, one gram for each pound u weigh and more..

eat 5 - 7 times a day.. healthy carbs with the protein

take glutamine after u workout, its for your immune system and recovery

and take whey protein after u workout

then more glutamine before bed

Answer 4

Do a lot of core building with plyometrics and medicine ball training.  If your talking about looking big then your going to have to make a trade off in speed at some point.  If you are talking about lifting weights then you should lift light weight and do lots of reps quickly.  Dont confuse mass with strength, there are many athletes who cant put on mass muscle and still stay strong and quick while other pack on the mass and move like snails.

Answer 5

bodybuilding.com

Someone on the forum there will have a lot better info than anyone on here.

Answer 6

You should do around 10 sit-ups and 10 push-ups everyday.  Don't do more than that tho

Answer 7

i wouldn't build up too much with muscles. it'll eventually slow you down anyway

Answer 8

Pyrometrics