Building muscle

Hi, im 6’1 about 154 pounds and 16. Ive been doing the weight program from Steve Ellis and I definitely feel stronger but, I don’t seem to be getting heavier (I don’t want to get bigger just stronger with muscle mass). I’m beginning to think my diet is the problem or maybe it isn’t. I am a pretty keen runner and aim on running every day (usually 10km) but is too much running bad for muscle gain or is there a way to still do lots of running and still gain substantial muscle. I have been told I need to bulk up, but it is harder than I expected. Any advice or comments would be great

Wow! 10K is 6 miles a day … did I read that right?

That’s waaay too much for a pitcher. You’d be better off bumping that back to 1-2 days a week and doing short, medium and long sprints on the other days. Doing some sort of running daily is good. But it’s gotta be the right kind at the right time, or it’s really counterproductive. For example, sprinters don’t run long distances every day – as pitchers, we want to train like sprinters.

10k a day is way too much for a pitcher.

You might want to consider that diet as well…

I was 6’1 155 as a sophomore (my license says so, at least) and I was really stuck on gaining weight too…

I had to seriously consider what I was taking in and what I expected to receive in return. I realized that fastfood and frozen dinners was not the route I needed to be on. I started taking in more things like grilled chicken, peanut butter, fruits such as peaches and apples, as well as carrots daily. I also took protein shakes, which can be a Godsend. My coach required me to eat 6k calories a day seeing as how 3k wasn’t getting me anywhere. I had to keep a food log and turn it in to him every saturday practice we had so he could review it to make sure I was keeping up. And I’ll admit, it was really tough the first week or so to eat that much, but things like protein shakes (if you get the higher calorie ones mixed with milk) can be upwards of 900 calories, so I really only needed to eat 4k and drink two of those (morning and before bed)… And after a while it becomes a lot easier to eat more.

I’m not a senior, 6’2 190 lbs and still eating around 5-6k a day… I’ll admit not all of the weight I’ve gained is muscle, but most of it is. I forgot to mention earlier you should also stick to weight training… like you said you use the TuffCuff program, I stuck to a program like glue for five days a week while increasing the amount of food I was eating.

Thanks for the advice guys that has really changed my outlook on working out. So more sprints more of the right food and endurance in moderation, I guess I just do the same amount of sprints as in the TuffCuff manual and I could always do more (more sprints don’t hurt, right), at least it won’t take as long. More time for weights and practice, oh and eating.
Thanks again guys, very good stuff.

That diet, too, is really going to be helpful as other members have mentioned. Is there any way you can literally eat at least 500 healthy calories every 2 hours … and get 5-7 meals in a day? With all the running and working out that you’re doing, and taking into consideration your current size and future goals, you probably need to consume up to 4000 calories a day. That’s going to be hard if you don’t plan and really dedicate yourself to it…

Sorry, I forgot to mention the eating intervals. Like Steven suggests, every two or so hours is optimal for gaining muscle as well. And yes, it is something you really have to plan out. I have to take my lunch to school everyday and it’s usually too big to fit in my bag because it’s not only my lunch but two other meals for the day as well.

Spencer94 …

As you probably noticed, a few exceptions were taken to the running program that you experienced.

As with any training program, certain norms are established as benchmarks, given the current thought of the day and other things.

However, there is one thing that is not subject to such”norms”, and that has to do with your diet.

There was a post here that mentioned consuming 6,000 calories a day. Then, a listing of some foods and thoughts there upon.

In addition to those consumption trends, would you please consider the following.

Young athletes should be very concerned with the dietary guidance from coaches and non-dietary specialists, and even more so when routine follow ups omit charting blood pressure, blood tests, periodic urine testing, and a host of other tests concerned with “balances” in the system. Also, body mass proportions to height, weight, age, body fat and so forth.

Why all the concern?

Well, let’s start at the beginning of who and what you are. From the time you were born, your body has grown and functioned in a “balanced” way due to the input of food, liquids, and other environmental aspects of your life. It - your body, develops certain traits that it expects to maintain and establish for day to day functions. These functions include chemical balances for the nervous system, metabolic rates, cardiovascular functions, and the respiratory system. In addition, the digestive process passes on a steady flux - or not, of nutrients to the liver, kidneys, heart, and a very important gland called the pancreas. A careful balance of functional nutrients, not only for the purposes of gaining weight, muscle mass and so on … but, you need a balance of nutrients that will support the body’s requirements as dictated to what that body has been used to prior to starting your training. Hence the monitoring of your blood pressure, urine, blood sugar levels, and enzymes that help breakdown carbohydrates, protein and fat in the chyme.

I’m not crying “wolf” here. By no means. But when anyone says their now on a 6,000 calorie diet - daily, and nothing else follows with what I mentioned above, I immediately start asking questions. It just comes second nature as a coach who has seen too much “overboard” on the subject of intake diets and nothing else in the follow up balancing the effort.

Please don’t take my posting here as subjective in a negative way of how anyone is being trained - that’s not my purpose.

Coach B.

What I have noticed in my training is that the more long distance you do, the harder it is to gain muscle (and you can even lose muscle depending on your body type). I have found that cutting down the long distance running, and eating more calories per day is the best way to gain muscle.

Thanks guys, 4000 calories will be pretty tough for me, as i have quite a small frame and am not a big eater but breaking it into intervals as well as the desire to get stronger is more than enough to do it. Another question, I know that theres the common debate over gaining muscle and faster pitching velocity, is this true? If so what is an approximate increase of speed per muscle mass gained. If not what is the main benefits of getting stronger as a pitcher.


i used to be a cross country runner and it killed my ability to gain weight so i had to drop it to gain weight for pitching. Eat a lot.