Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 09-06-08, 08:30 PM   #1
skinnyguy
Senior Member
Thread Starter
 
skinnyguy's Avatar
 
Join Date: Aug 2006
Location: Ontario, Canada
Bikes:
Posts: 249
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
weight lift plan to add some leg mass

hi, my problem here is that i am trained very well all the way around but have a huge limiting factor that is my inability to add actual muscle to my body. i am 6'0" and weigh about 125lbs on average. i am limited by my total power output. i would like to add about 5-7lbs over the winter in leg muscle. just looking for some advice/book references on how i can do this. i.e. exercises that would be good or other workouts, dietey concerns or food i should be looking to intake to achieve this goal. i would like to do this at home but would get a gym membership if required to achieve this.
thanks
dan
skinnyguy is offline   Reply With Quote
Old 09-07-08, 01:33 AM   #2
iwegian
Steel snob by accident
 
iwegian's Avatar
 
Join Date: Jul 2008
Location: Des Moines, IA
Bikes: Masi steel cross, Torelli steel roadie, Brew steel bmx
Posts: 648
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
A blurb from my thread from 'Shake'n'Bake'. it's a good starting point

Sprinters also need to augment their regular training with weight training. Squats, presses, curls, leg extensions, and heel raises are all good exercises for sprinters. As well as curls for the upper body. Mainly done during the off season, but track sprinters and criterium sprinters benefit from a reduced weight program even during the season.
iwegian is offline   Reply With Quote
Old 09-08-08, 08:22 PM   #3
jilla82
Senior Member
 
Join Date: Jun 2007
Location: Chicago
Bikes:
Posts: 103
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
squat and eat my man....thats all you can do
jilla82 is offline   Reply With Quote
Old 09-08-08, 08:37 PM   #4
Nickel
Splicer of Molecules
 
Nickel's Avatar
 
Join Date: Jul 2006
Location: A less cold place
Bikes: Giant
Posts: 1,723
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Gaining muscle starts at the dinner table.
Nickel is offline   Reply With Quote
Old 09-09-08, 10:15 AM   #5
salsariderbill
Junior Member
 
Join Date: Dec 2007
Bikes:
Posts: 12
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
What equipment do you have at home? At your size and weight - 5-7 pounds is realistic over the winter however I think it is wrong to only focus on your legs. Legs can be your major motivation but come up with a balanced routine and I think you will perform better next spring. Focus on the compound movements and throw out the isolation movements. Focus on increasing protein intake and lastly don't forget about your core. Core exercises (IMHO) will help your power a great deal.
salsariderbill is offline   Reply With Quote
Old 09-09-08, 02:21 PM   #6
80kts
Newbie
 
Join Date: Sep 2008
Bikes:
Posts: 1
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Check out Crossfit.com I've been doing their workouts for about three months now. I've seen good gains when matched with the good diet that others have talked about. Check out the Workout of the day, then scale it down/up as needed. Its a good all around weight program.
80kts is offline   Reply With Quote
Old 09-09-08, 02:35 PM   #7
carbondale
Senior Member
 
Join Date: Nov 2005
Location: Lincoln, Nebraska
Bikes:
Posts: 135
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Man... I wish I had your problem - wanting to gain weight!

If you're going to be exercising with weights (or machines) you will build muscle faster with protein supplement like Whey Protein powder. Get it any any health food store, like GNC. I just bought some for weight loss (miracle stuff - it fills me up before a meal.) Mix it with water, drink right before or after the weight session.
carbondale is offline   Reply With Quote
Old 09-09-08, 03:30 PM   #8
fietser_ivana
Senior Member
 
Join Date: Feb 2002
Location: Netherlands
Bikes:
Posts: 304
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Don't dismiss deadlifts as a great strength and muscle-builder

And, if your gym allows for eat.. learn some Olympic lifts or even partial lifts, like push presses , hang cleans etc. your body will thank you for it.
fietser_ivana is offline   Reply With Quote
Old 09-09-08, 03:40 PM   #9
avmanansala
Senior Member
 
avmanansala's Avatar
 
Join Date: Aug 2006
Location: Sacramento, CA
Bikes: Cannondale Road Warrior
Posts: 401
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Balanced diet, maybe a bit more protein than normal...buy a weight belt, start with power cleans, squats, leg presses, calf raises, leg curls, leg extensions...don't neglect your upper body, though. Look up. Learn proper technique. Look Up, keep your back straight. 3 sets of 10

When I used to hit the weights, I like power straps instead of gloves.

Having said that...your body can produce the weight it needs...lunges, deep knee bends, calf raises, "squat thrust jump" - from standing, squat down, thrust your legs out in to a push up position, push up, pull your legs in, jump up to standing position, repeat. Again, don't neglect your upper body...push ups, dips, pull ups..
avmanansala is offline   Reply With Quote
Old 09-09-08, 07:02 PM   #10
chuckb
Senior Member
 
Join Date: May 2006
Bikes:
Posts: 273
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I would suggest going to Amazon, getting "Starting Strength" and then do what it says. Very simple, no frills program. There is a great web site
http://startingstrength.wikia.com/wi..._Strength_Wiki
Look at the videos of Mark Rippetoe. If you like his style, you'll like the book. It does work.
chuckb is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 11:15 AM.