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  1. #1
    Syracuse Orangeman 4 Life killerasp's Avatar
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    Lifting Question

    Do you work more than one muscle group a day or whenever you do lift?

  2. #2
    Wood Licker Maelstrom's Avatar
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    For me it depends on the routine. 1 of my routine's is a x-training where I work every muscle. The other is 1 muscle daily for 5 days. Another is push muscles, pull muscles and legs. Varry it up. There are thousands of different variations.

  3. #3
    Syracuse Orangeman 4 Life killerasp's Avatar
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    i thought about mixing it up but ive been killing my muscles when i do work out so im sore the next day. what do you mean by x-train? do you simplify your daily workout into one day?

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    I think what he's saying is go with a routine that works but after 6 weeks or so consider changing to a new routine if your gains seem to be slowing or the routine is becoming stale .The routines he mentioned all have different objectives as well as strengths and weaknesses and you should go with what best meets your objectives /works for you.I think he cycles through the different routines over a number of months to achieve a balanced result.If you are blasting your muscles with your current routine and experiencing the good kind of soreness the next day it sounds like you are doing something right and should see results with continued consistency and should not make changes based on what someone else is doing/seeing results from.FWIW I am currently doing a 3 way split training opposing muscles the same day but have before just recently long done a single bodypart / day routine also with good results.

  5. #5
    Wood Licker Maelstrom's Avatar
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    Originally posted by RWTD
    I think what he's saying is go with a routine that works but after 6 weeks or so consider changing to a new routine if your gains seem to be slowing or the routine is becoming stale .The routines he mentioned all have different objectives as well as strengths and weaknesses and you should go with what best meets your objectives /works for you.I think he cycles through the different routines over a number of months to achieve a balanced result.If you are blasting your muscles with your current routine and experiencing the good kind of soreness the next day it sounds like you are doing something right and should see results with continued consistency and should not make changes based on what someone else is doing/seeing results from.FWIW I am currently doing a 3 way split training opposing muscles the same day but have before just recently long done a single bodypart / day routine also with good results.
    Exactly......I have a varried set of routines I cycle through each offering different results. They stop me from getting bored (which is VERY easy to do with me) and keep my muscles guessing. I personally use a 3 routine cycle of 6 weeks on 1 week off. I would go with 8 weeks but I suffer serious boredom if I push one routine for too long.

    Something like this

    Routine 1 - 4-6 weeks - xtraining - all body routine with virtually no rest between sets and forcusing on endurance and duration. This one bores me to know end as I see no actual results and it just doesn't offer any strenght to me but I also realize I need it as a rest period and I need cardio.

    1 week rest

    Routine 2 - 6 weeks - 3 day basic split 'everyone' seems to get into. I do a push, pull and leg routine OR the normal split.

    1 week rest

    Routine 3 - 6-8 weeks - This is my favorite as I love power. it is a power routine. 3 days a week but focusing on heavy heavy heavy. It is more complex than that but I enjoy thinking things out completely.

    1 week rest and restart cycle

    Thats basically it. Keep in mind some people just go with the flow and that works well too. To each his own but in my experience with my mind and body I need it mapped out and varried.

  6. #6
    Around now and then DnvrFox's Avatar
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    Originally posted by killerasp
    i thought about mixing it up but ive been killing my muscles when i do work out so im sore the next day.
    Are you fairly new to lifting?

    That will probably go away. Do be sure to give your muscles time for recovery. As you get older, you need more time.

    If I have been off for a couple of weeks, man, am I sore the next couple of days.

    I just do a variety. Generally I try to hit the upper body one session and the lower the next, but I do vary that.
    DnvrFox - still bicycling, swimming, walking and weight lifting at 74yo is participating a bit in BFN 50+.

  7. #7
    Syracuse Orangeman 4 Life killerasp's Avatar
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    ive lifted during my HS years, but this is the first time ive lifted since then. that would be about 3 years since i last picked up a dumbell. i got in very good shape from cycling. my legs are ripped but my upper body is another story. i just want to even things out a bit.

  8. #8
    Senior Member sebring's Avatar
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    I had a really good trainer a couple years ago hat had a really good program. She listed about 4 exercises for each muscle group. Each time you go in you do 2 of them 3 sets of 10. This way you always varied it. Days 1 and 4 were certain muscle groups. Days 2 and 5 were the opposing groups. So if Day 1/4 was biceps 2/5 were triceps, etc. Day 3 was cardio only. Each lifting work out had 20-30 minutes of cardio warm up and cool down. Was a great work out technique if you have a life style that promotes that. I now work 12 hour rotating shifts of 2 days, 2 nights, 4 off. I now have made 4 lifting routines each with one exercise to isolate a muscle group. I do them when ever I have the chance. If you are sore the next day, you are lifting too much. Keep a log book to see how you are doing as well.
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  9. #9
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    The type of soreness it sounds like he is describing is known as DOMS (delayed onset muscle soreness)which though controversial is thought to indicate the mucsle has been hit effectively in a unique/unexspected manner.It is common when starting a routine but gets harder to stimulate as the muscles get more use to stress.So I don't think it is any problem and actually a good sign but many people get use to using it as a sign of a good workout and become concerned that the workout wasn't effective when they no longer are able to elicit the response which is not true.Most experienced lifters seldom experience DOMS but still are able to make good gains. Of course soreness to joints or more intense soreness indicating strain is not good.

  10. #10
    Senior Member JustsayMo's Avatar
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    Last year I experiemented with a whole body split routine and had good results.

    Legs focus day: 3 works sets of squats, then 2 each for Back, Chest, shoulders, Abs, Arms.

    Back Focus: 3 sets of Pull-ups; then 2 sets (different exercises than above) Legs, chest, shoulders abs arms...

    Chest/Shoulder focus: 3 work sets of Bench, 2 sets for other body parts using different exercises.

    I found that I wasn't as wiped out as before when I'd just do 'legs' (or Back/biceps or...) Because I recovered more quickly from the workouts I was able to ride more.

    The other benefit was the variety of the exercises. It was interesting and I believe helped me have more 'balanced' strength by hitting the muscles using various exercises.

    I did lose some of my "Max" in my squat and bench but my on bike performance improved throughout the season. I was hanging with the fast group, winning some town line sprints and more comfortable doing longer rides.

    It was worth every drop of sweat.

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