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track runner looking for mass

henry222 Posts: 4 Joined: 2010/03/16	2010/03/20, 03:53 PM A little background. I run track and cross country so cardio isn't a problem. My goal now is to gain some mass in the upper body because I hate my 12 inch worms I call arms. Anyway, I'm going hardcore on trying to build mass and planning to do a 7 day workout with off days being MAYBE a one day complete rest. The other off days probably would be a nice run. So my questions are what is the best routine over the course of the week should be and what exercises? Should I do full-body workouts or splits? How much should I eat especially when I don't want to get flabby (I actually don't have a six pack like all my other teammates, so I want that to show)? Thanks in advance!
Mdenker6 Posts: 48 Joined: 2006/03/19	2010/03/21, 06:41 PM you are not going to get big training 7 days a week. look into a 5x5 or a 5/3/1 program.
7707mutt Posts: 7,686 Joined: 2002/06/18	2010/03/22, 06:16 AM with all the running you do a 7 day a week plan is bad idea. At most do 3 days a week weight training. I hate to say it but all the weights in the world will not help unless you are eating enough to gain -------------- FOR MY WIFE: THE HIGH COST OF LIVING AINT NOTHING COMPARED TO THE COST OF LIVING HIGH. 7707mutt@freetrainers.com
henry222 Posts: 4 Joined: 2010/03/16	2010/03/22, 07:00 PM So what if I only do cardio on rest days (or not at all) and I definitely eat enough? What program do you recommend for the biggest gains?