Comments on: How to Build Muscle Olympic Style: Part 2

By: Rob

Rob — Mon, 31 Oct 2011 02:52:26 +0000

I do sprinting three times a week (not on consecutive days) and on days off I do basic upper-body exercises (push ups, sit ups, pull ups, etc.). I keep reading articles like this one that suggest exercises like squats and deadlifts for building muscles in the legs. What that says to me is that sprinting alone is not enough as a leg-building exercise, which doesn’t make sense to me for two reasons:
-If sprinting alone isn’t enough, then how come even the most well-trained athletes can’t sprint at top speed for much more than 20 seconds?
-If sprinting alone isn’t enough, then how come the body requires at least 48 hours of rest after a full sprint workout? Why can’t we just sprint every day?

If someone had the answers to these questions I’d greatly appreciate it. I feel like both sprinting and the leg exercises mentioned above both break down muscle tissue, I just don’t see the extra benefits that squats and deadlifts would offer that sprinting won’t. Another question I have is this: If I need at least 48 hours of rest after a sprint workout, then when am I supposed to be doing my weight work? On days off from the track? Am I really supposed to be doing more work on my legs while my legs are supposed to be recovering? It’s not that I’m too lazy to commit to the weight room (I used to spend a lot of time in there), it’s that I have yet to see a real physiological explanation for why my body needs it, and until I see one I’m not going to waste my time.

By: Ryan

Ryan — Fri, 26 Aug 2011 18:13:57 +0000

Great post! I have a quick question though, even though I feel it’s a dumb one… Will sprinting at a “get ripped” level be all the sufficient excersize one needs to get that physique? Obviously the legs will bulk up and abs would look good, but say for chest, shoulders, and arms? Looking at the pic of Shawn Crawford, the man is in shape all over. What kind of lifting needs to be done and when does it need to be done between the 3-4 days of sprinting to get an overall “beast” look like Shawn Crawford?

By: James

James — Sun, 03 Jul 2011 18:33:18 +0000

@Pat, at least quote it right: “Be sure to warm up properly beforehand and then proceed to your work sets which should be about 10-30 seconds of intense sprinting, for 15-30 minutes (total workout time) with 30-90 second rest intervals between.”

By: Alejandro

Alejandro — Tue, 02 Nov 2010 06:47:40 +0000

Hi Jason! I have sprinted a few times since its one of the things that I hear you more highly suggest and I actually liked it quite a bit, but I often end up not sprinting because when I sprint I feel it hurts my recovery instead of speeding it up… almost always two days after a sprint I can still feel it when I work out. It may be because I am a beginer, I dont know. I weight around 120-130 pounds, am about 1, 60m height (think thats around 5, 2 feet). I Bench around 116 pounds and I can and do use chin ups regularly on my work outs (generally do the “T” verion, with my neck touching the bar. 3 sets of 12 reps)

Sorry for the convulted question, I would be really happy if you could answer it to me.

By: jasonferruggia

jasonferruggia — Sat, 11 Jul 2009 02:05:20 +0000

Billy,
I still recommend sprints.

By: jasonferruggia

jasonferruggia — Sat, 11 Jul 2009 02:04:54 +0000

Thanks Corey

By: jasonferruggia

jasonferruggia — Sat, 11 Jul 2009 02:04:25 +0000

Bob,
Well said. I don’ t agree with everything you wrote but you bring up some valid points. The fact of the matter is that sprinting is always going to be better than distance running for those looking to get bigger, stronger and leaner.

And I would never recommend that you exclude anything you like doing. But if you have to choose sprints will always provide better results.

By: bob

bob — Mon, 01 Sep 2008 20:38:06 +0000

Nothing other than trying to figure out how to schedule the workout on the 26 week program. Went sucessfully thru the beginners and now am on the split but I am not sure how to work the weekly workout sessions call me simple minded or stupid but I don’t get the sequences maybe because In three months I will be 70 but alzheimers aside it says do on week one 1 thru 3 first week start the next week (2) with workout 4 then 2 and then 1 and the next week begin with workout 3 etc. and so on. What is the and so on? Is it back to workout 4 or 21 again. Sorry to be confused but I want to get this right as the routine has worked great up to this point. Even Gironda’s can take a back seat as I used his many yrs ago and made good gains. So the long question. What is the right progression for the exercises per week. I read the manual and still is no help thank you Bob Mills

By: Billy

Billy — Fri, 29 Aug 2008 15:47:21 +0000

JF,
what would you recommend for the above style sprinting workout once the weather turns nasty and snowy (like where i live). Treadmill sprints? Skipping rope?
Thanks…

By: Corey Bachmeier, M.Ed

Corey Bachmeier, M.Ed — Thu, 28 Aug 2008 21:27:03 +0000

Well said,

Proper intensity is key. The problem many people have is that they are simply, “out of shape”.

Keep up the great work!

–Corey