How Do Short College and NFL Running Backs (5’8”-5’10”) Gain 200 lbs of Muscle and Maintain Speed?
Despite their shorter stature, college and NFL running backs in the 5'8"-5'10" range often weigh around 200 lbs of muscle while maintaining impressive speed. Here's how they achieve this remarkable combination:
- Intense Weight Training: They follow rigorous weightlifting programs that target muscle growth in their legs (quads, hamstrings, glutes), upper body (chest, back, shoulders), and core.
- Calorie Surplus: They consume a diet high in calories, protein, and carbohydrates to fuel their muscle growth. This requires careful monitoring and adjustment to avoid excess fat gain.
- Speed Work: They incorporate speed drills, such as sprints, plyometrics, and agility exercises, into their training to maintain their explosiveness and quickness.
- Rest and Recovery: Ample rest and recovery are crucial to allow their muscles to repair and rebuild after intense training. This includes sufficient sleep and active recovery activities like yoga or swimming.
- Genetic Predisposition: While genetics play a role in muscle building, shorter running backs often have a higher percentage of fast-twitch muscle fibers, which contribute to both strength and speed.
FAQs:
- Do running backs lose speed when they gain muscle? No, with proper training, they can maintain or even enhance their speed.
- How many calories do running backs consume daily? It varies depending on activity level and body composition, but typically around 3,000-4,000 calories.
- What are some common exercises for running backs? Squats, deadlifts, bench press, hamstring curls, and sled pushes.
- How often do running backs train? They typically train 5-6 days per week, combining weightlifting and speed work.
- Are there any downsides to gaining muscle as a running back? Gaining excessive muscle mass can potentially slow down some backs, so it's important to balance strength with speed.
Related Products:
- Rogue Fitness Barbell
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- MuscleTech Creatine
- Optimum Nutrition Gold Standard Pre-Workout
- Under Armour HeatGear Compression Shirt
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