If you aren’t a Troll and you’re really interested in getting jacked…
I hate to break it to you, but you do not have excellent genetics. Your ability to run a mile on a treadmill and still have something in the tank does not represent a high level of fitness. Unless you were going 12 miles an hour. I think that’s about the max speed of treadmills these days. So if you were going the max speed on this treadmill, meaning you ran a totally untrained sub-6-minute mile, then you have pretty good genetics.
An example of someone who has good genetics would be Michael Jordan or Lebron James. Both never lifted seriously but were instead born with insane jumping ability and leg power that they needed very little effort to develop. I’m not calling these men lazy. I’m calling them genetically superior.
Second, Everyone on this site is tired of hearing how Bruce Lee has the ideal physique. Lots of skinny people claim Bruce Lee has a functional, perfect physique because they’re also 130 pounds. Lee was immensely skilled but he was not that strong. He suffered a serious spinal injury while doing Barbell Good-Mornings with 135 pounds. Once you start lifting, you’ll find out that’s not a lot of weight.
Third, your ability to run a mile has almost nothing with muscle strength. It’s safe to say that running a mile is 10% a test of muscle strength, and 90% a test of endurance and running efficiency. If you want to unlock your potential as a runner you have come to the wrong place. Testosterone Nation focuses mainly on being strong and looking strong.
I can say right now that unless your dumbbell rack goes up to 200, then you’re going to need to join a gym. I highly doubt your college gym doesn’t have anything besides dumbbells unless you go to a college with less than 200 people. Regardless, you will need to go to a gym with adjustable barbells in order to get strong.
Finally, you will need to Squat, Press, and Pull in order to get big and strong. If you don’t want to get big and strong, then go fuck yourself.
A Squat is a: Front Squat, Back Squat, Overhead Squat, Hack Squat, Zercher Squat, Trap-Bar Deadlift, Dumbbell Squat
A Press is a: Military Press, Bench Press, Push-Press, Push-Jerk, Dumbbell Bench Press, Incline Bench Press, Incline Dumbbell Bench Press, Weighted Dip
A Pull is a: Deadlift, Snatch, Clean, Barbell Row, Pull-up, Dumbbell Row, T-Bar Row, Rack Pull, Snatch-Grip Deadlift
The Most Basic Program MUST include a Squat, a Press, and a a Pull. Machines CANNOT be used as substitutes. Just do this workout every other day. So you workout on day, then you rest one day, and you repeat this cycle until you want a more advanced routine. These are the least technical lifts to perform but they are arguably the most effective.
The Workout:
Barbell Squat
[Sets and Reps Don’t Matter]
Dumbbell Bench Press
[Sets and Reps Don’t Matter]
Barbell Row
[Sets and Reps Don’t Matter]
Dorian Yates did 4 warm-up sets and 1 working set of 8-15 reps. Mike Metzner did 1 warm-up set and 1 working set of 6-8 reps. Arnold Schwarzenegger and Franco Columbo did 10 sets of 10 reps. Jay Cutler does 4 sets of 15 reps. Bill Pearl did 4 warm up sets and 1 working set of 5. Chad Waterbury reccomends 10 sets of 3 reps. Tom Platz 1 set of over 50 reps sometimes. Andy Bolton does 3 working sets of 1 rep. Louie Simmons does 1 working set of 1 rep. All these men were big and strong. They all used a variety of reps and sets.
ALL THAT MATTERS IS THAT YOU INCREASE THE WEIGHT AND/OR THE REPS EVERY WORKOUT. If you did 8 reps with 100 pounds, then next workout you can either do 8 reps with 110 pounds or 10 reps with 100 pounds or 10 reps with 110 pounds. The only way you get stronger is by putting more weight on the bar or moving the bar for more reps. A lot of people miss out on this idea.
Oh, and STUFF YOURSELF. Your metabolism isn’t a gift, it’s a curse. You are going to need eat A LOT of good food in order to get muscular. Steak, Eggs, Milk, Pasta, Brown Rice, Red Potatoes, Sweet Potatoes, Turkey, Chicken, Fruits, Vegetables, Beans, and other good, nutrient-rich high-calorie foods. You don’t have time for junk food. Every snickers you eat is another chicken breast you could have eaten and used to get strong. Drink lots of water and milk. Soda is for kids. Juice is for kids. Real men measure their manliness by their deadlift #s and not by how much they can drink.