i have no coach or anybody to run with.sometimes i may ask a coach for advice and the first thing i usually hear is’you need to stop lifting weights and lose some weight’.im 6’4 and 225lbs.now at that size you would probably think i was lifting the gym,but in bench i rep with only 205lbs and 315lbs for squats.and even before i started lifting weights this season i was already at 215lbs.so my question is would losing weight really help me that much if comes at the cost of me being weak as hell,and how much weight should i lose?
How much body fat are you carrying? What events do you do? What do you want to compete in? What are you good at?
Well you need to look at your weights program in relation to your goals in running and then after that look at your diet.
You will have to provide more info about yourself for help!
as for as body fat is concerned im probably in the 10-12% range.i run the 100m and 200m.so far this season my best time is 11.35 in the 100m.i could do better but it seems that i tighten up as soon as i come out of my drive phase.its like i dont have that last gear.
my weights program is fairly simple,i do 3 sets of 8 with 205lbs for the bench,3 sets of 8 with 175lbs for incline bench.same thing for lat pull downs.i stopped doing lower workouts about a month ago because my legs were getting too big,thats also about when i started taking creatine.but my lower body workout went like this.first set of squats was with 185lbs with 8 reps,next set 225lbs with 8 reps,then 275lbs with 6 reps,and finally 315 with 22 or 3 reps.then i would do leg lifts and standing hamstring curls and calf raises.and that was it for the weight room.i know it doesnt look like much but even with this plan i still bulked to 220+ lbs.
you ran 11.35 electric at 225 pounds?
Man if you lost weight and maintained your power levels you’d be an easy high 10 second runner. 
What is your diet like and your typical weekly micro?
Are you doing much tempo?
my diet?whatever happens to land in front of me.lol.it depends on what my parents cook.lately its been alot of roast pork or ham.i also drink alot of cokes(about 2 or 3 a day)i take creatine 2 or 3 times a week.i have no clue what a micro or tempo is.
Honestly not trying to be critical, but you have been on this board since 2003 and you don’t know what tempo is?
Please do a search, as the likelihood of you becoming a decent, injury-free sprinter without understanding basic concepts of active recovery are slim and none.
11.35 electronic at 225 is pretty good. Have you always been this big? E.g. did you put on like 40lbs when you started lifting or something?
If it is possible i’d try to loose about 10lbs or fat and see what you are running then. You will probably loose a little muscle as well but i wouldn’t worry too much about that until you find out if being leaner helps you.
actually last year i weighed 230lbs and ran 11.23.for the most part ive been over 210lbs since my last growth spurt 4 years ago.
as far as tempos are concerned.i always see people talking about them in here,but never what a tempo run actually is.from what i gather an example of a tempo run would be like 10*200s.in that case ive done such workouts in the past,but ive found that doing high volume workouts,no matter what the intensity is,tends to shred my body,and i end up feeling like ive over-trained very quickly.
That is likely due to your weight. You might be doing the tempo workouts too intensely as well.
Try this workout on grass sometime.
4 x 4 x 100m at 70% intensity with 45 seconds between reps, 2 minutes between sets.
Where you are heavier shorter, more frequent reps might help.
Tempo makes a world of difference man.
Cheers
Chris
thanks,i think ill give that workout a try this sunday.
i was starting to get a little worried after i ran a 12.08sec in the 100m in 50 degree rainy weather BUT…today i just came up big in my last track meet of the season with 11.15.this summer,i will try to drop about 10-20lbs,and see how things work out.thanks for the advice.
random weight related question: who is the heaviest ever sub-10 sprinter?
At 5’10 what weight (range) should I be for sprinting?
heaviest sub-10 sprinter??? Seun Ogunkoya possibly???