is there an effective way to build muscle and maintain speed and agility

[bremner]

ive been told that im somewhat under wieght for my height (6'4) and am looking to develop some muscle with out losing speed and agility and without lookin like a roids freak. im currently using some methods from bruce lee's The Art of Expressing The Human Body (minus the marcy circuit trainer) and dont want to get carried away with weight training and isometrics. if any one has any advice on how to devlop an all round ability i would much appreciate a reply. thank you

[blackmoon]

I am going to assume you are male with normal testosterone levels. (If you are a female my advice is pretty much the same, except you won't build as much muscle size.)

Lift some weights! =P There's some great websites around - my personal favourites are stumptuous.com and Exercise & Muscle Directory Stumptuous is a women's strength training website, but it all applies to men too. I'd recommend checking out the workout routines, they're quite good. If you've got the time, read some of the other articles during the first few months of your training - I learned alot from them, and use what I learned there to teach me to make my own workout routines. Exrx has alot of good exercise instruction pages - if you don't know how to do a lift, go there. Each exercise has an animated .gif image, as well as the "how to" for each exersise.

If I were you, I'd try and do two or three strength sessions a week. If you use the workouts listed on stumptuous.com, each workout should last you between 20 and 30 minutes.

You will probably gain a bit of muscle, but you won't look like a 'roids freak, it won't slow you down (in fact, it will speed you up!*), you won't lose agility, and you will hopefully feel better and stronger.

*Studies have shown that a month of strength training can increase runners performance by 5%. That's just one month! Think if what you can do in a year!

[bremner]

hey, thanx for the refferals, the sites were extremely helpful and in depth.

[elvispham]

You should learn from Buce Lee training tips from Jeet Kun Do, Buce Lee is one of the perfect body without any fat, only mucsle

[Filero]

ive been told that im somewhat under wieght for my height (6'4) and am looking to develop some muscle with out losing speed and agility and without lookin like a roids freak. u

The good news is, if you're underweight now, you won't be looking like a roids freak anytime soon. Without roids, it's difficult to put on and maintain muscle for anyone, much less someone who doesn't gain easily.

It is definitely possible to gain muscle without losing speed and agility. On the other hand, it's also possible to badly hose your speed and agility. It's a matter of what your program looks like. Just knowing the exercises to do is definitely not enough. Here's an article by a guy who has insane speed and explosive power, and did an experiment to gain a bunch of muscle without hampering his athletic performance: RossTraining.com - Hardcore Training The article has a video to go along with it. I suggest browsing the rest of his articles to see if they interest you. His books, Infinite Intensity and Never Gymless, are among the absolute best for teaching a beginner how to develop a program that increases stregnth, power, speed, and endurance; then you can tweak them to meet your needs.

Worrying about looking like a roids freak is the absolutely last thing that should be on your mind right now. But you are right that you want a program that builds go-muscles instead of show-muscles

[shane90]

Fitness and depend upon your diet and workout , so if you want to increase the lean muscles and maintain a healthy body then you need to workout on this with your full concentration and passion . you have to take write diet and nutrition which is better for growth of muscles ...