Originally Posted by aikigreg

worst. lifting program. ever.

Originally Posted by Impalla

I don't even understand the point in responding with this. Pointless and mean.

-Impalla

Originally Posted by fliphandywork

Alright, so the workout I have is not great. How about a recommendation for a workout that will maximize cycling?

Originally Posted by AGGRO

Punctuation could use some work too.

Originally Posted by ericd74

I'm an avid weightlifter and moderately avid cyclist, so take the program below with a grain of salt (i.e. perhaps not the "ideal" biking workout, but one I've had great success with from a general fitness standpoint). The basics: 2 days a week - back, bi's, shoulders; 2 days a week - chest, tri's; abs all 4 days (different exercises); 2 days a week legs (can be incorporated into back or shoulder day or done on separate day depending on biking schedule and other happenings in life...). Each upper body day takes about 1.5 hrs, each leg workout takes about 30 minutes (and yes, I do have a real job outside of the gym). A typical workout week looks like this:

Monday/Thursday
- Back: 4 sets pull-ups (sets of 20, 15, 14, 12 reps); 3 sets "assisted" pull-ups on machine (75% of body weight, sets of 12 reps); 3 sets of reverse sit-ups (for lower back, sets of 25, 20, 15 reps)
- Shoulders: 4 sets of seated dumbell presses (pick a weight where you are comfortable doing sets of 12 reps); 3 sets of straight arm dumbell raises (use a lighter weight, good for feeling a burn)
- Biceps: 3 sets of dumbell curls (pick a weight where you can do 12 reps), 1 "burnout" set of dumbell curls (pick a light weight and go until exhaustion - 30-40 reps, try to do one more rep each week - note: I find this is good for training the mind to ignore the pain of biking up long, steep hills)
- Abs: crunches, leg lifts, etc.

Tuesday/Friday
- Chest: 5 sets flat bench (first set is warm-up - light weight 10 reps, then pyramid to heavy weight for 3 sets - i.e. I go 10 reps at 185 lbs, 10 reps at 225 lbs, 6 reps at 245 lbs, then do one set at your first pyramid weight - i.e. 185 lbs for me - until burnout); 3 sets of incline dumbells; dips 2 sets as many reps as you can - if you're just starting out, use the assisted dip machine (cant stress enough how good dips are. Along with pull-ups the core of any upper body program)
- Triceps: Rope pull downs (3 sets, 25, 20, 15 reps) and "reverse dips" (i.e. heels resting on one bench, hands on another, butt facing the ground and do dips (3 sets of 25)
- Abs: crunches, sit-ups on medicine ball, etc.

Leg workout
- Squats: 4 sets on the guided squat rack (3 sets of 12, 1 set of burnout at top weight - e.g. I warm-up at 135 lbs, then do 12 reps at 185 lbs, 12 reps at 225 lbs, and 20 reps at 245 lbs) - squats are like dips and pull ups: an essential workout
- Calves: 3 sets of seated calf raises (15 reps each) and 3 sets of nautilus calf machine (15 reps each)

Ride on off days or at night if you can workout in the morning and don't have family obligations. I usually do one long ride on the weekends (weather permitting here in the northeast) and shorter rides after work (usually 2 sprint laps of central park in manhattan, approx 12 miles)

Again, I'm not saying this is the end-all-be-all workout routine, but it has worked well for me for over 10 years. Happy to answer any questions.

Originally Posted by Impalla

Haha. Yeah, I guess those posts get to me for some reason. I see them on the various forums I participate in on various subjects and I just don't understand the point behind them. I felt like the person who started this thread was honestly looking for some input. If someone is looking for help or advice on something, I see no point in bashing them, even if you don't agree with them. I think people should feel comfortable being able to look for help or info without fear of being bashed.

*gets of his soapbox*

-Impalla

Originally Posted by fliphandywork

Alright, so the workout I have is not great. How about a recommendation for a workout that will maximize cycling?

Originally Posted by nostromo

My primary goal until last summer was lifting weights and getting stronger and bigger. I have a fully equipped home gym Iron Age style; barbells, dumbells, rack, benches, dip stand and some stuff I built myself.

This past winter I trained 3x per week on heavy compound movements (squats, front squats, dips, chins, rows, presses, etc.). I did not waste time and energy on isolation exercises. I built up to 200lbs while keeping BF decent by doing cardio (spinning) 4x per week and eating a very clean diet.

Now that I'm out riding I will drop the 3rd workout, doing only 2 per week, and spending more time riding. I'm still pretty new to riding a road bike so there are things I still need to get used to, but I'm learning and improving quickly.

My workout routines are pretty basic; I pick one exercise for one major bodypart. Chest will be either incline dumbell presses or weighted dips, shoulders seated or standing OHP, back either bent rows or weighted chins, etc.

I have noticed my legs (and calves) have a better shape from the riding and my power output from doing weights seems pretty good too. I feel combining both cycling and weights is a great way to overall health and fitness.

Also my diet is very clean, I cook everything (and weigh it all) and usually know what I need to eat to achieve certain things (long rides, building bulk/power, etc.). Still much to learn, especially on the cycling end, but I'm enjoying the new challenges and having lots of fun doing it.

Originally Posted by fliphandywork

What do you do for your upper body?