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Old 08-07-05, 07:45 PM   #1
jamesdenver
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question for full body weight lifters

i've been lifting weights for a few years, and bike commuting for about 1.5 years, 10 miles each way

i hit the gym 2-4 times a week, some weeks more, some less, don't have full on schedule and track pounds lifted, but i rotate through my upper body doing different exercises for different groups - and lift correctly. i'm not "huge" but i'm cut and buff and happy with results, and i eat well and smart too.

question is: what do regular bikers do for lower body workouts? i rarely do squats, hamstrings, quads, because when i do i'm sore for a few days, and then my bike commuting is verrry slow i occasionally do calf machine, but when i do squats or thighs it puts the legs out of commision for a few days. not to mention i also live in townhouse with three levels - lots of steps

any ideas? lighter weights with more reps? or is the cardio i get from biking muscle enough? i do have a couple miles of hills on commute into work, so i do feel worked out by the end of the week if done my "uphill" portion every day. my legs aren't sticks, they're in proportion to rest of body, but i'm always open to improving.

i'm very careful with upper body to rotate thru muscle groups equally, i.e. back and chest, as not to build up on without the other. but lower body is something i just don't do, as i would rather be happy biking, than be really sore biking.

thanks!
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Old 08-07-05, 10:17 PM   #2
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i'm sure you're going to get plenty of advice and multiple viewpoints on what's best, but i'll add my two cents.....first of all, get rid of the useless bodybuilding mentality. train movements, not muscles. second, never train to complete failure, stop a couple of reps short. that should keep you from getting too sore. stick to exercises that are the "best bang for your buck"...squats, deadlifts, push press, chins, etc. unless you have a noticeable weakness or imbalance, isolation work is unnecessary. since you're not a competitive cyclist, you don't need to only train specifically for cycling. change up your routine often, it'll take a bit to figure out what's too much or too little.
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Old 08-08-05, 06:15 AM   #3
taras0000
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Quote:
Originally Posted by jamesdenver
i've been lifting weights for a few years, and bike commuting for about 1.5 years, 10 miles each way

i hit the gym 2-4 times a week, some weeks more, some less, don't have full on schedule and track pounds lifted, but i rotate through my upper body doing different exercises for different groups - and lift correctly. i'm not "huge" but i'm cut and buff and happy with results, and i eat well and smart too.

question is: what do regular bikers do for lower body workouts? i rarely do squats, hamstrings, quads, because when i do i'm sore for a few days, and then my bike commuting is verrry slow i occasionally do calf machine, but when i do squats or thighs it puts the legs out of commision for a few days. not to mention i also live in townhouse with three levels - lots of steps

any ideas? lighter weights with more reps? or is the cardio i get from biking muscle enough? i do have a couple miles of hills on commute into work, so i do feel worked out by the end of the week if done my "uphill" portion every day. my legs aren't sticks, they're in proportion to rest of body, but i'm always open to improving.

i'm very careful with upper body to rotate thru muscle groups equally, i.e. back and chest, as not to build up on without the other. but lower body is something i just don't do, as i would rather be happy biking, than be really sore biking.

thanks!
The exercises in the above mentioned post are good ones. Throw in the leg work. You will be sore and out of commission for a few days, but after a few workouts, you'll be accustomed to the work and you will recover from the leg work like you do all your other stuff.
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Old 08-08-05, 07:32 AM   #4
Medpilot
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Quote:
Originally Posted by jamesdenver
question is: what do regular bikers do for lower body workouts?
I don't consider myself a "regular biker", so I may not be the best person to answer your question. What exactly are your goals? What are you trying to accomplish with weight training?

Here's what I do.

I've been "body building" for about 17 years and I've hit a weight/size that I'm happy with so I only go to the gym to maintain (I've only done one body building show). I'm training for a time trial right now, so I'm not doing any leg training at the gym. All my leg training comes from my riding. If I werenít training for my TT, I'd be doing 80-100 yard sprints (running) a week. Sprints are great for building size and definition to your legs and raising your bodyís natural growth hormone levels. Lastly sprints are also a great for core strengthening believe it or not.
For my upper body routine, I hit the gym twice a week. One day for back and bi's and the other day for chest and tri's. Iíll mix in core training on one of my upper body days. I'd also add a third day for just legs if I werenít training for my upcoming TT. All of my weight training sets go to 100% failure. If Iím not sore the next day after working out at the gym Iím left with an unsatisfied feeling that I didnít accomplish anything.
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