Hello all,
Im a newbie to this weightlifting (regularly anyway) ;) . I started a few weeks ago but have been reading the forums and using my knowledge as best i can (did sport and exercis science at uni). Im only 5"6 about 62 kg (136lbs) and am pretty lean, my goal is just to bulk a little. This is because im a regular footballer (soccer) but need to get a little stronger.

My main concern is that I play maybe 3-4 times a week and it is very exhausting, running maybe 8-10 km a game.

I was wondering would i have to significantly reduce this amount of cardio as im aiming to get close to 75kg (165lbs)..........yet still retain my stamina levels. I eat alot and already have noticed 2 kg increase at just 2 workouts per week - 1 x chest tri, 1 x legs back bi abs.

Any help would be greatly appreciated!!

Hello all,
Im a newbie to this weightlifting (regularly anyway) ;) . I started a few weeks ago but have been reading the forums and using my knowledge as best i can (did sport and exercis science at uni). Im only 5"6 about 62 kg (136lbs) and am pretty lean, my goal is just to bulk a little. This is because im a regular footballer (soccer) but need to get a little stronger.

My main concern is that I play maybe 3-4 times a week and it is very exhausting, running maybe 8-10 km a game.

I was wondering would i have to significantly reduce this amount of cardio as im aiming to get close to 75kg (165lbs)..........yet still retain my stamina levels. I eat alot and already have noticed 2 kg increase at just 2 workouts per week - 1 x chest tri, 1 x legs back bi abs.

Any help would be greatly appreciated!!

What's your VO2max? Is it trained up high already?

The strength stuff will help with stuff like economy of running, and that will increase your stamina (at least it does for runners and cyclists).

But primary increase in endurance would come from increasing VO2max and lactate threshold. High intensity cardio is a good way to do that - since your already an athlete, HIIT sounds like the way to do that. Don't worry about reducing cardio until you have the stamina you want, just eat up the lost calories to try and maintain the bulk. When you get the increase in endurance which you want, then dial back the cardio and the bulk will increase. The advantage of getting the high endurance first is then you can work out harder during the subsequent bulk. If you do it the other way around, then you lose endurance during the bulk and have to get it back after.

Nah, you can keep playing your sport while bulking. Check out Reno_1ted as an example. Guy plays rugby during the week and still manages to pack on mass. Just make sure you are eating enough to compensate for all the activity. You are already fairly light, so you should probably be consuming well into the 3000-4000 range of calories/day. Especially those you are playing so much soccer. Also, I would try and get a 3rd day of lifting in. You really should be hitting your shoulders and not doing so much on that 2nd day.

Cheers, my VO2 max is 55+ mls per kg per min i remember, which is quite high as i was a cross country runner at school. Il keep trying to eat more aswell as beofre and after lifting too.

Im guessing for the shoulders Id wanna be doing snatches? I have been doing them on the day of my chest and tris aswell, but iv started to have the bar in front of my head rather than behind as i read on here that more injuries are sustained that way? :confused:

buy some weight-gainer powder and drink that on the sidelines while you're at practice/game.

this should keep you from burning too many calories, yet you'll still keep your endurance levels.

example - http://www.bodybuilding.com/store/pl/large.html

Cheers, my VO2 max is 55+ mls per kg per min i remember, which is quite high as i was a cross country runner at school. Il keep trying to eat more aswell as beofre and after lifting too.

Im guessing for the shoulders Id wanna be doing snatches? I have been doing them on the day of my chest and tris aswell, but iv started to have the bar in front of my head rather than behind as i read on here that more injuries are sustained that way? :confused:

Dunno, I know what snatches are but I've never done them or know what they work. Military presses, dumbbell shoulder presses, arnold presses, side cable/db raises, etc for shoulders.

I THINK .......(I say think as not sure!) its smililar to a military press, but you re lifting from the ground, in a standing position. Im just worried about getting stronger without losing my stamina, but i know its possible as rugby players are up there with regards to fitness.
thanks for the pointers :tu:

Cheers, my VO2 max is 55+ mls per kg per min i remember, which is quite high as i was a cross country runner at school. Il keep trying to eat more aswell as beofre and after lifting too.

Im guessing for the shoulders Id wanna be doing snatches? I have been doing them on the day of my chest and tris aswell, but iv started to have the bar in front of my head rather than behind as i read on here that more injuries are sustained that way? :confused:

Since VO2max is good, you shouldn't worry at all about playing or doing cardio while bulking. Just eat back the lost calories. Do the HIIT if you want more endurance or exercise capacity.

Dunno if you need to do snatches per se. Great for speed but if you just want muscle mass above the waist there's other things you can do.

For the explosive hip stuff you would get from snatches I like hang cleans instead. Might be just me.