Training & Nutrition - Leg routine

Bikeforums.net is a forum about nothing but bikes. Our community can help you find information about hard-to-find and localized information like bicycle tours, specialties like where in your area to have your recumbent bike serviced, or what are the best bicycle tires and seats for the activities you use your bike for.



PDA

View Full Version : Leg routine

kip2714
05-21-04, 12:19 PM
This statement was made in another post, "The muscles every cyclist should be hitting in the gym with the correct exercises..." Anyone care to expand upon what these exercises might be? The post indicated that leg extensions just don't get it.

Thx

Don Woodson
05-21-04, 01:26 PM
I like weighted squats, lunges and lots of rebounding jumps. Leg extensions were always real hard on my knees and didn't seem to do much for my performance.
juciluci
05-21-04, 02:13 PM
squats lunges leg press.. i do single leg extensions but only 65lbs..
my fav is single leg squats using a 25lb weight to lift the heel.

Moistfly
05-23-04, 12:41 PM
http://www.exrx.net/Lists/Directory.html Here's a site with illustrations of various types of exercises. A good leg routine should include at least 2 different exercies for each muscle group, preferrably using freeweights instead of cables.

IMO a good routine consists of the following

Squats
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html

Dumbell lunge
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html

Leg press (90% of people don't do this exercise right, it's essential to focus the weight onto your heels entirely and position your feet correctly)
http://www.exrx.net/WeightExercises/Quadriceps/SL45LegPress.html

Leg Curl (I prefer do do this laying but a lot of people find it more comfortable to do seated leg curls
http://www.exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html
http://www.exrx.net/WeightExercises/Hamstrings/LVSeatedLegCurl.html
Calf raise
http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html


Anyway, there's a lot more to besaid for how many sets and how many repititions and how long to wait in between sets blah blah blah but there's plenty of literature out there explaining all the different points of view.