Training & Nutrition - MTB-Specific Weight Lifting

Hi all you two-wheelin' types.
So here's the deal: I wanna start lifting weights so that I can get stronger on the bike. I'm female, and through experience have noticed the greatest positive affect on my riding when my upper body is strong. Anybody got any good mtb-specific lifts I should incorporate into my regimen for better bike-handling and general riding improvement?
Gracias!

Fast=Fun

you have to build up all your muscles if you build up any. you can have the imballences.

try to go up one rep each day you lift. twice a week upper, once a week lower. maybe try to go up two reps each time for the lower
make sure you have someone experienced show you how to do this.
lower

i would do sumo deadlift 3 sets of 12-16 (no weight belt! if you need a weight belt you're using too much weight!)

1 set of leg curls

1 set of calve raises

1 set of stomach excercises


upper.

dumbell bench press 3 sets of 8-12

dumbell shoulder press 3 sets of 8-12

dumbell incline 3 sets of 8-12

bent over row with dumbells 3 sets of 8-12

same as the bent over row but with you arm parallel to you collar bone 3 sets of 8-12

lat pull down 3 sets of 8-12

standing row w/ dumbells 3 sets of 8-12


these are a lot of reps but you will definately get stronger as long as you up the weight once you get to 12 or 16 reps.

That's awesome!! Thanks a million.

Fast=Fun

don't eat so much sugar.

When working out you should keep in mind you want to fatigue the larger muscle groups first. So, you want to start with legs and work your way around to your abdominals/low back.

Circuit training (3x's a week) does a whole body exercise routine. This is good for people on the go.

Start with squats, then leg extension, leg curl, then work your back and lats then chest, arms, abs, and back.

If you work out every day, you can break up upper body/lower body workout and alternate days, or go to a 3 body part routine and do legs, back and biceps and then chest and arms.

Abs and low back can be done everyday!

This will give you an overall fitness increase.

HOWEVER, some of the best exercises you can do are using your own body weight. You can stay at home and get a great workout.

Pull-ups are great for your back and bi-ceps.
Seated Dips are great for your tri-ceps.
Push-ups are great for your chest and tri-ceps.
Lunges are great for you quads and hamstrings.
Calve Raises will work great too.
Then Sit-ups and Superman's for your abs and back.

The absolute best thing you can do to increase your overal strength and fitness level is to work your stabilizing muscle groups. Your "core"! Abs, back, chest and back!

One of those exercise balls are great! Push-ups with your legs on those is great!

Lots of exercises you can do without having to go to the gym.