2014 Weight Lifting!!!!
#726
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
As with every exercise, somebody likes it:
https://www.t-nation.com/training/trap-bar-deadlift
Where in Atl do you ride? Is the Wed night Peachtree Battle ride still a thing?
https://www.t-nation.com/training/trap-bar-deadlift
Where in Atl do you ride? Is the Wed night Peachtree Battle ride still a thing?
I haven't ridden much since 2015. Been focusing on my career with my free time. When I did, I never did any of the group road rides. I was either in the gym, on the spin bike, or at the track. When I did ride road, the miles were on the Silver Comet for easy conditioning miles.
Many strength coaches like their athletes do trap bar deadlifts so their lower back don't get taxed nearly as much as regular deadlifts--specially for team sports where athletes have games/practise regularly.
I've also seen them used as trap bar jumps, making it a simpler movement than say squat jumps.
I've also seen them used as trap bar jumps, making it a simpler movement than say squat jumps.
#727
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
Regarding what is "best": I've heard even different teammates on the same national team on different weight training regimens including different machines (leg press vs squat).
I had success with:
- Normal low-bar back squat
- Leg press
- Spin bike strength training
And I'm talking a complete year training each one exclusively as my main strength exercise. And each season was pretty good. Strength and power were not my limiting issues.
The key is to do something regularly and progressively.
I had success with:
- Normal low-bar back squat
- Leg press
- Spin bike strength training
And I'm talking a complete year training each one exclusively as my main strength exercise. And each season was pretty good. Strength and power were not my limiting issues.
The key is to do something regularly and progressively.
#728
Senior Member
Join Date: Jul 2006
Location: Socal
Posts: 4,318
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
This can't be overstated. Every year, I see roadie friends in off-season trying to add power by either lifting or "big ring climbing" a handful of times over a couple months. Complete waste of time. I've become quite enamored with lifting, and for a variety of reasons, think everyone can benefit from it. But if you aren't going to do it consistently, there really is no point.
#730
Senior Member
Join Date: Oct 2003
Location: atlanta, ga.
Posts: 189
Bikes: Cervelo S3, Dolan Pre-Cursa
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Hey! I live in the Inman Park/Little 5 Points area, so I end up at Stone Mountain a lot as well as Vinings and the Silver Comet. The Peachtree Battle ride is no more as far as I know. There are some rides I do that travel those roads though, mostly out of Atlanta Cycling. Airport ride starts in a couple of weeks, that's always a fun one......
#731
Senior Member
Join Date: Oct 2003
Location: atlanta, ga.
Posts: 189
Bikes: Cervelo S3, Dolan Pre-Cursa
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Thanks for all the advice guys. I agree that the trap bar doesn't take the place of a true squat as outlined in Starting Strength. To me, it is more akin to a front squat, maybe a little more posterior chain involvement than that, but still pretty close. I'm trying to go deeper with them by using 35 pound plates as the largest diameter plates, but I know I'm not getting as deep as I could with a back squat. I'll be joining the Y soon, so in the meantime I'll use what I got, maybe alternate between deads and the trap bar. I think what is most important is that I'm consistent with it like you guys said.
#732
Senior Member
Join Date: Oct 2003
Location: atlanta, ga.
Posts: 189
Bikes: Cervelo S3, Dolan Pre-Cursa
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
@infestedguy1 The trap bar is the target of much tongue-in-cheek mocking. But it definitely has a place (unlike, say, a Smith Machine). However, there's a reason it isn't in Starting Strength or other novice powerlifting programs. In my mind, to grossly oversimplify, it is basically combining squat and deadlift, while throwing out the hardest part of both, so it is not an adequate substitute for either.
Since you already have a good start on the home gym, I would recommend you finish the job! Get a decent power rack, and save the endless trips to the YMCA.
Since you already have a good start on the home gym, I would recommend you finish the job! Get a decent power rack, and save the endless trips to the YMCA.
#733
aka mattio
there are some DIY ideas floating around the internet if you're willing to mess around with building your own.
#734
Newbie
Join Date: Oct 2016
Posts: 2
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Atlanta guy checking in. I've been going to the YMCA for about a year now. the gym at the east lake location is great. they have a nice power rack and leg press machine. I usually do back squats, calf raises, glute bridges and leg presses as my lower body routine, but I might try trap bar deadlifts after reading this thread. I always see the trap bar sitting in the corner at the Y, and I never really knew what it was until now!
#735
Senior Member
Join Date: Oct 2003
Location: atlanta, ga.
Posts: 189
Bikes: Cervelo S3, Dolan Pre-Cursa
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Atlanta guy checking in. I've been going to the YMCA for about a year now. the gym at the east lake location is great. they have a nice power rack and leg press machine. I usually do back squats, calf raises, glute bridges and leg presses as my lower body routine, but I might try trap bar deadlifts after reading this thread. I always see the trap bar sitting in the corner at the Y, and I never really knew what it was until now!
#736
Senior Member
Join Date: Oct 2003
Location: atlanta, ga.
Posts: 189
Bikes: Cervelo S3, Dolan Pre-Cursa
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Yeah, with my builder/mechanical skills it would probably collapse under the weight of just the bar. I have a hard time putting together IKEA products, let alone building something that's supposed to help keep me from being crushed.
#737
Senior Member
Join Date: Apr 2014
Posts: 631
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 141 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
Hey! I live in the Inman Park/Little 5 Points area, so I end up at Stone Mountain a lot as well as Vinings and the Silver Comet. The Peachtree Battle ride is no more as far as I know. There are some rides I do that travel those roads though, mostly out of Atlanta Cycling. Airport ride starts in a couple of weeks, that's always a fun one......
#738
Senior Member
Join Date: Apr 2014
Posts: 631
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 141 Post(s)
Likes: 0
Liked 2 Times
in
2 Posts
#739
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
FYI, there is nothing wrong with doing front squat. I had a coach (Olympic medalist) put that into my program as the main lift. So, don't dis it. Also lots of collegiate football programs are moving from back squat to front squat. It seems that they see the same strength gains in the legs while using lower weights and lower numbers of weight training back injuries.
Basically, front squat is good.
Basically, front squat is good.
#740
Junior Member
Join Date: Sep 2016
Posts: 16
Mentioned: 3 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
It's what Olympic weight lifters use most of the time.
#741
Senior Member
An exercise in minimalism: My family and I are living in Japan again, and due to my location and work schedule, it's not possible for me to join a gym. I'm trying to work out at home, but small space has me limited (for now) to a set of dumbbells with a total load of just 40kg. I've been doing single leg squats with them but I just can't seem to hit the quads hard enough to induce any DOMS, so I'm afraid this isn't doing much.
Suggestions for other single leg stuff I can do? TIA
Suggestions for other single leg stuff I can do? TIA
#742
aka mattio
pistol squats would add more of your bodyweight to the squat than a single leg squat, wouldn't they? and there are always jump squats....
#743
Senior Member
Join Date: Jan 2014
Location: Southern California, USA
Posts: 10,476
Bikes: 1979 Raleigh Team 753
Mentioned: 153 Post(s)
Tagged: 0 Thread(s)
Quoted: 3377 Post(s)
Liked 371 Times
in
253 Posts
Squat Jumps and Lunge Jumps.
Single leg squat jumps.
Hold the weights.
Bring the jump/explosion into it.
I assume your other leg is already resting on a chair. - single leg reverse Russian.
Last edited by Doge; 11-17-16 at 06:54 PM.
#744
Elitist
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,965
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1386 Post(s)
Liked 92 Times
in
77 Posts
An exercise in minimalism: My family and I are living in Japan again, and due to my location and work schedule, it's not possible for me to join a gym. I'm trying to work out at home, but small space has me limited (for now) to a set of dumbbells with a total load of just 40kg. I've been doing single leg squats with them but I just can't seem to hit the quads hard enough to induce any DOMS, so I'm afraid this isn't doing much.
Suggestions for other single leg stuff I can do? TIA
Suggestions for other single leg stuff I can do? TIA
I have one of these. I use it when I'm doing step-ups on my plyo box:
I use half of the max weight. You insert/remove the steel bars to adjust the weight.
#745
Senior Member
Yep, that's how I' doing it now. Thanks for the additional suggestions, also doing stair bounding, so I'm getting some explosiveness/plyo in there.
#746
Senior Member
#747
Senior Member
Recently I came across some info about sprint runners doing squat sessions with about 50% or 1rm weight but doing 20-30 reps. the high reps lower weight reduced the fatigue running into track time but still built muscle. I did a session a couple of weeks ago. First time I've ever felt like a spew while doing weights!
#748
Senior Member
Yeah, recently I'm doing a lot of sets of 20. It hurts, but it's a different kind of thing to doing heavy sets of 5. We'll see how this works out once the season rolls around.
On the positive side, now that I don't have to go outside for a workout, I have no excuses for missing a workout! This became a serious challenge when my son was born (he's now 5), but now I can "lift" (hesitate to even call it that...) every day if I want to. I just start my workout when he's in the bath, get him dressed and in bed, then I finish up after he sleeps. Home gym highly recommended for parents!
On the positive side, now that I don't have to go outside for a workout, I have no excuses for missing a workout! This became a serious challenge when my son was born (he's now 5), but now I can "lift" (hesitate to even call it that...) every day if I want to. I just start my workout when he's in the bath, get him dressed and in bed, then I finish up after he sleeps. Home gym highly recommended for parents!
#749
Senior Member
Join Date: Jul 2006
Location: Socal
Posts: 4,318
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 31 Post(s)
Likes: 0
Liked 0 Times
in
0 Posts
Off-season lifting going very well. Basically stopped riding at the end of July, so lifting better be going well! Had a couple cyclists over on Black Friday for a lifting party. Much grunting and high fives ensued.
Four fifty for the cat 1 (ex?) roadie:
Four fifty for the cat 1 (ex?) roadie: