We found this article at the great site Lift Big Eat Big. Since CrossFit has been (is?) notorious for creating ‘skinny guys’ – we thought that subject might hold some interest to some of our readers. Enjoy!
From the article:
It doesn’t take much brain exercise to figure out why hitting 8-11 workouts a week is keeping you from putting on mass, especially when combined with a diet that is supposed to help a sedentary person lose weight, not fuel high level athletes. If you are eating extra food to help you grow, working off those calories is the opposite of what you want to be doing.
You won’t get fat if you take a scheduled day off. In fact, that day off will allow your muscle fibers to repair and grow back stronger and bigger than before if you are eating correctly, and the fat will stay relatively low as long as you don’t overdo your carb intake.
As we have stated before, If you want to increase performance as well as increase quality body weight, decrease the amount light reps you are doing in favor of fewer, heavier sets. Doing a 150 air squats may give you an awesome lactic acid buildup, but as far as increasing mass beyond the average beginner gains, the progress just won’t be there.
Along with this, if you want to improve your Grace or Isabel time, don’t just do 30 reps as fast as possible with the prescribed weight: do 10 sets of 3 reps with 1.75-2x the prescribed weight. Not only will this improve your strength and help you focus on your form, it will make the prescribed weight feel like peanuts after a few months.
Trade off the 20-30 minute metcons in favor of shorter and much heavier workouts to improve your overall strength without decreasing your conditioning; that I promise you. The only conditioning I have done in the past year is my Strongman events on Friday, and I can still row a faster 500m than most of you who read this site (1:20) at 285lbs.
These three aspects of altering your Crossfit lifestyle will help you to put on the quality weight you want to, while still maintaining that speed that is all-important to Crossfit. You don’t have to be 300lbs, but if you are 5’11” and 170lbs, you might want to consider adding some mass to your body!
Read the full article here: