i want to look like a sprinter NOT a bodybuilder--workout?

sharaabi · 24-Apr-07, 11:50 PM

I want a sprinters body, not a bodybuilders......im going through a transformation, what would one suggest in terms of lifting and cardio routine?

before: 271lb,,42 waist, 38%bf
now: 195-200....34-36 waist...22%

goal: 190-195 - looking like a sprinter...

can anyone who WAS fat before and got to this goal help me?

im 26 and 6'00 and i know getting into competitive sprinting is impossible but cant i get close to their physique at least?

25-Apr-07, 06:21 AM

Try running, a lot. Well, sprinting not endurance running. Remember, sprinters usually have big strong legs.

When I lost all my fat I got too skinny and looked more like a runner (just a very bad one). In addition to weight training, I ran, biked, and ran some more. Oh yeah, I don't run anymore and still don't look like a bodybuilder.
Looking that way isn't as easy as just lifting some weights and eating right.

etothepii · 26-Apr-07, 01:57 PM

My situation is pretty similar to yours. Overall, I'm smaller than you, 5'6", 147 lbs. But I used to weigh 200 lbs or so. I've been trying to just look good. A sprinter's physique, IMO, is awesome.

I am nearing the end of a cut, and what I have been doing is lifting 30 minutes per day, short rests between lifts, then doing an immediate HIIT workout after. With cool down, it's 15 minutes of cardio total. Now, I'm not putting in nearly as much time into my workout as a collegiate sprinter, but I am doing a simulation of the kind of work they do, I guess. In 45 minutes, I'm raising my heart rate for short bursts, using all the muscles in my body (compound lifts), and getting short rests in between.

Alwyn Cosgrove's book Afterburn is about how interval training effects the metabolism and fat loss while preserving muscle. My workout isn't exactly what he prescribes, but I have been inspired by his ideas. If you've got a sprinter's physique hiding under some fat, this method may work to reveal it.
Here's my 200 lb tub of goo self:
http://www.discussfitness.com/forums...jim-before.jpg

Here's me now:
http://img.photobucket.com/albums/v2...hepii/trap.jpg

If I can get the layer of fat around my midsection to diminish a little more, I'll be very happy.

bamf · 30-Apr-07, 08:29 PM

just all out sprinting is the best way to get a sprinters physique.you can do 5-20 yrd dash,4-40 yrd,3-60 yrd,2-80 yrd,1-100 yrd dash.

**minime** · 08-May-07, 09:38 AM

i also think sprinters have great physiques! luckily bodybuilding and sprinting go well together, unlike bb and long distance running.

keep lifting heavy and sprinting, to look like a sprinter you will have muscle and lower body fat, just like a bodybuider but smaller i guess. 190lb at 6" is a good goal.

Good luck!

bodyshop20 · 13-May-07, 11:41 AM

use light weights with high reps of 5x20 and use running and swimming cycling for cardio, to look like a sprinter you must train like a sprinter

Khaine · 17-Nov-07, 09:43 AM

I've no idea why people would recommend high reps for a sprinters physique... The goal should be to harness the power of all your fast-twitch fibers and shift the performance of your other fibers to mimic those of the FT fibers...

DE and ME work in combination with plyo and obviously sprints... Learn the O-lifts... Avoid steady-state cardio and RE work...

EliteLift · 17-Nov-07, 11:14 AM

Quote:

Originally Posted by Khaine

I've no idea why people would recommend high reps for a sprinters physique... The goal should be to harness the power of all your fast-twitch fibers and shift the performance of your other fibers to mimic those of the FT fibers...

DE and ME work in combination with plyo and obviously sprints... Learn the O-lifts... Avoid steady-state cardio and RE work...

Ditto.

Touchdown · 20-Nov-07, 06:03 PM

Quote:

Originally Posted by Khaine

I've no idea why people would recommend high reps for a sprinters physique... The goal should be to harness the power of all your fast-twitch fibers and shift the performance of your other fibers to mimic those of the FT fibers...

DE and ME work in combination with plyo and obviously sprints... Learn the O-lifts... Avoid steady-state cardio and RE work...

Right on the nose

**Gooseneck** · 20-Nov-07, 07:44 PM

I'd have to say a lot of bodyweight exercises.

AthMuscle · 14-Nov-08, 01:52 PM

If you want to look like a sprinter then you need to train like a sprinter. I would suggest looking into the methods of Charlie Francis, one of the best sprint coaches in the world.

killerduck · 18-Nov-08, 02:59 PM

sprinters look like body builders.....

Obviously they don't look like the uber big steroid obsessed body builders like ronnie and jay but there still pretty big.

My point is that you're not going to wake up the morning after a workout and go from being small to massive. You will get to the size that you want eventually. Just make sure when you get there you start training to retain and not continue growing.