Weight training results
 

I stopped weight training a few years ago to get lean and become a better roadie.

After heaps of kilometres and weight loss I was no faster than before.

SO, I decided to pump my sprinters body back up...

After only about 10 weeks I've lost fat (I can nearly see my abs now) and ballooned from 92 kilograms up to 98!!!! Holy cow, I couldn't believe it!!!!

Thats at least 6 kilo's of muscle in 10 weeks. I wish I could have managed that in my skinny teens!! It seems almost impossible!! But I'm pretty happy with it. And yes, I'm immediately faster... Especially on the track :)

some people just weren't meant to be scrawny climbers.

Yes, and unfortunately, for me, some people were meant to be scrawny climbers. At 5'6", 125 lbs. I have never been able to gain any significant muscle mass. My metabolism is very fast. Therefore have always had trouble keeping up with others on the flats and I cannot time trial worth beans, but I can go uphill like I have a motor.

I would like to gain more muscle mass. I have tried lifting weights for overall body and protein drinks. I kept it up for 3 months but my only result was a leaner body, more striation. I would like to be able to perform better in points races, miss and out and those types of mass start races. Any suggestions for a lifting program for my body type in order to gain muscle mass?

Sorry, but you cannot physically put on 6kg of muscle in 10 weeks.

You most certainly can. Especially if you've been at that weight before. Muscle memory is a beautiful thing. It's very common for bodybuilders who leave their sport to return and re-gain 10 lbs in 2 months.

My fiancee struggled for a while to gain weight. He had to really, really overeat for about six weeks. He also supplemented his 4-5 calorie-heavy meals with protein shakes. He changed his weight program to a high-intensity, low rep workout. Unfortunately, I'm not sure exactly what the % change was in weight amounts, but I know the rep count as only 3-4 per set for three sets with longer (1.5-2 min.) breaks in between. He was able to gain 10 pounds over those six weeks and noticied significant gains in his strength. Plus, he's been able to pretty much return to his regular eating habits and keep the weight on.

My explanation is a litle low on detail, but i hope that helps.

Ok, It has been ten years since my last effort to gain muscle so perhaps its time to try again. Thanks for your reply I believe it is detailed enough for me to follow. That is an extremely low number of repetitions though, 3-4 reps per set, I've never heard of anyone doing sets in this way. 10 reps is the lowest number I've heard of before. Do you know where he got his training program from or was it something he just tried and it worked?

Anyway it sounds like it is still possible for me. I'll give it another shot when I find a gym.

A friend got me to try the gym once, so I did squats, they seem fun since you are using some pretty large muscles. after I barley rep'ed a body-wieght squat, we decided to end the session at that. I never found it fun to work out at the gym. If I join some friends who go, I might try out 10 machines in 15 min, I seem to be missing the fun part.

As far as 'training' goes, I don't.

You can put on that much weight in 10 weeks no problem. I put on that kinda weight when I started lifting a couple years ago. The trick to putting on lean and powerfull muscle and not just big stupid muscles isnt so much about what you eat(allthough very important) but when you eat. If you watch power lifters they eat a good portion of protien about half and hour before they hit the weights, they drink a crap load of water and before the work out is done they're already into their recovary shake. Your recovary shake is where it all goes wrong for most people. After a work out you need about double the carbs than protein. If you take it within the first 30 min after your workout what you dont use in rebuilding the muscle along with the protien you store as Glycogen. The more water in the shake the better as it helps you rehydrate what youve lost. Dehydrated muscles dont repair very well.

At the same time you need to eat a solid meal, or a couple smaller ones that are balanced between the two althletes food groups - Protien and Carb.

The trick to the weight gain is managing it properly. Some guys need the extra mass, some guys dont. Its how it goes.

Wow, great answer, thank you for the detail.

im pretty muscular already but i would defnitely like to know more tips and tricks to get lean muscle for sprinting.

Squat
Leg Press and Single Leg press
Deadlifts and other Olympic lifts.

Strengh is developed from the weight, power is developed from how fast and explosive you move the weight.