When working out believe it or not there are ways how to build muscles from sprinting. In bodybuilding the common technique used to build muscle is by using weights to train our bodies consistently. However there is a different method there does not get mentioned very often in bodybuilding or in workout magazines.
Photo courtesy of Stefanos
When we look at athletes, more specifically those who do short burst of running we can see a lean and muscular physique. For example look at an Olympic sprinter or a soccer player. These athletes are able to maintain a muscular physique despite running and doing high intensity cardio.
In bodybuilding cardio is often discouraged from a fitness regimen. Long periods of cardio like long distance running is counterintuitive in building muscle mass. However, short bursts of activity like running is the best way to burn fat and at the same time maintain muscle and even form new lean muscle. The use of short bursts of activity triggers testosterone that in return helps with muscle building.
One of the best ways to incorporate sprinting in a workout is by doing a two to one ratio, in other words a two-minute rest for every minute of running. This type of workout can be done on a treadmill or on a track.
· Sprint one: Run for one minute at 70 percent of your maximum speed
· Sprint two: Run for one minute at 80 percent of your maximum speed
· Sprint three: Run for one minute at 90 percent of your maximum speed
· Sprint four: Run for one minute at 80 percent of your maximum speed
· Sprint five: Run for one minute at 70 percent of your maximum speed
Rest for two minutes and no longer than that between sprints. The total time should be 15 minutes. You can add two more sprints to this routine with a maximum speed of 80 percent on the sixth and 90 percent maximum speed on the last sprint. This routine should be performed two times a week with 48 to 72 hours between days of rest.
The effects of doing this type of workout will lead to fat burning without losing muscle mass and gaining mass in the lower body specifically. This type of workout will also create gains overall in muscle gain.