whitemax

Over the winter, I have been doing heavier weights to build up strength. Lately, the weather has been getting warmer and I am able to get out on the road on weekends. I have changed my weight training some and now am doing high reps with lighter weights. I do not have access to a leg press and can only do leg extensions (squats screw my backup so I don't do them). Last night I did 70 lbs on the leg extension X 20 reps for 4 sets with only 30 seconds rest in between. Question, does it make sense to do more reps with lighter weight? And are leg presses more effective than leg extensions? Thanks

GuitarWizard

Leg presses build raw strength, leg extensions build muscular definition. If you can do heavy leg presses on a 45 degree leg press machine, but your back hurts doing squats, you probably need to work on your squat form......and wear a lifting belt if you don't already do so.

Granted.....doing leg extensions versus nothing is much better. With spring right around the corner though and time to get on the bike, I'd start getting off the weights and concentrate more on the bike. Need to build up functional bike strength.

timmhaan

you were thinking correctly in doing heavier weights over the winter and moving toward high reps\lighter weights as the season gets closer. however, i don't know how much benefit leg extensions are going to be for you. if you could use that time to ride instead, that would be a better use of your time.

cod3man

Can you squat without weight? use a broom stick, it is a very good exercise. Maybe have a trainer show you good technique, or maybe the trainer can point out good exercises for your sore back. my 2 cents.

Roody

I think you're on the right track. You have been doing heavy weights with low reps and long rest intervals to build muscle and to build strength. Now you want to use lighter weights, higher reps and less rest in order to build endurance just prior to the riding season. Is that right?

If so it sounds like good periodization to me. I'm no trainer but this is right along with what the American College of Sport Medicine reccommends:


https://www.acsm-msse.org/pt/pt-core/...media/0202.pdf

whitemax

I have a long standing back problem i.e. bulging disks that really throw me in a sling from time to time. I do crunchs religiously each morning or else I can just expect problems. Squats are probably so bad for me because I have to get the weight over my head before I can even begin the sqat. It's the bending over and getting the bar up and over my head that is probably the worst thing for me. Yes, getting a rack would be a great help and then I could use a weight belt for support but at this point, I don't have one of those. I tried to do some good mornings to strengthen my back and put myself out of commision for a good month. Soooo....leg extensions are no strain on the back. No problems for hamstring curls, bench press etc. cause the back is not in a compromised position. Standing barbell curls hurts me too so I have to do sitting curls with dumbells and hammer curls on the bench. I just have a fragile back. Wish I had the leg press machine because I don't think it would hurt me due to the back being supported. Thanks

cod3man

man that sounds un-fun. It also sounds like your doing it at home- wow, I would lose focus fast in my basement.

RiPHRaPH

ease up even more. your quick spin will be challenged early on. Be more concerned with your rhythm early. I did all the heavier weights last season, and this was my experience. Do one legged leg presses with very light weight to ease into the season.

whitemax

Yeah, it takes a bit of discipline to workout on a regular basis. I have come into the season in pretty good shape though. The legs are in strong form and I am not having any trouble with the mates I ride with. Just have to add some longer rides in. Working out with weights and trainer sessions have kept me in good shape over the winter I think. I just wonder if having a leg press machine would have helped even more over just doing leg extensions.

*new*guy

Any luck with lunges or dumbell squats?

whitemax

Dumbell squats, yeah I tried them but it is more difficult to balance the weight and hence more of a risk to throw my back out.