Join Date: Aug 2002
Location: WETstern Washington
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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.