Seattle Forrest

I obviously have a very strong personal interest in this topic. This is a philosophy I generally agree with too.

The part about being overweight probably doesn't apply to most cyclists, but we as a group don't do enough resistance training, and many cyclists (including me lately) complain about back pain on the bike.

KraneXL

Thanks for the informative updates. Although I could have told you that for free.

wolfchild

The best way to prevent lower back problems is to build a strong core and abs...Sitting for hours and hours every day is what destroys a lot of peoples lower backs....But how does one convince people about the benefits of lifting ??...when most people have no desire to lift heavy. Most peoples idea of exercise is to walk on a treadmill or use some other silly cardio machine which does nothing to strengthen your back and core.

KraneXL

I do core exercises regularly, and indeed it has helped to significantly ease my lower back pain.

mcours2006

Interesting the article cites rowers. I used to train on a Concept 2 indoor erg regularly, like 4-5 session/week for between 60-80 minutes each session, and quite intensely. No, I'm not an elite rower, but I will say that technique is very important when you're doing what is essentially a repeated lifting motion for thousands of times per session.

wolfchild

Lifting heavy is good but it needs to be done in moderation. Too much of a good thing can be harmful. Doing heavy compound lifts all the time for many years is almost guaranteed to mess up your joints as you get older. There are a lot of bodybuilders, weightlifters and power lifters who end up having knee surgeries, hip replacement and shoulder surgeries from years of heavy lifting...Mobility, heart health and healthy movement patterns are more important than putting more plates on the bar...To be honest, I feel a lot better, I recover faster have more energy, I am more athletic, have better mobility and flexibility and I am more functional since I stopped all heavy barbell lifts. For the last few months I've been working out only with kettlebells, steel maces, clubbells and bodyweight exercises. I've had great results from it and I am going to stick with what works best for me.

mcours2006

I think you have to define what 'heavy' is. Sure, a life time of heavy lifting the way professional athletes like bodybuilders and power lifters do can result in problems, but that goes for other pro athletes. Injuries happen when you are always at the limit of your physical capabilities. But for the average Joe who just wants to get stronger, build some muscle, and lose fat, lifting heavy should be part of the regular exercise regimen, and it's not even close to a guarantee of joint problems in later life...but I do understand that you have a penchant for hyperbole, so your guarantee might be like 5%.

Personally, I am lifting more for maintenance, so I am doing mostly 8-10 rep range, perhaps 70-80% 1RM. I do regularly go heavier into the 80-90% range (3-5 rep range).

KraneXL

Plus 80% is heavy. And its not generally the weight that is the issue, rather, the poor form at that level that does all the harm.

wolfchild

I'll give you an example: a 160 pound barbell back squat is nothing and feels light...but doing a front squat with a double 80 pound kettlebells feels very heavy. It's he same total weight but one will feel light and easy and the other one will feel heavy. A lot of people can easily squat 160 pound barbell but not too many can do double kettlebell squat. The centre of gravity and the leverage of kettlebells makes it feel very heavy and difficult to do and requires very strong core, abs and upper back to stabilize two ketlebells while squatting... Heavy means a lot more than just numbers and percentages of your 1 rep max.

wolfchild

If your form breaks down because of too much weight that it means that weight is an issue.

mcours2006

Yes, but you used the example of bodybuilders and powerlifters, and not many of these guys would be doing 80lb kettlebells.

KraneXL

Maybe? But you can't debate subjective terminology. We all need to agree on a standard before we can make any useful progress.

mcours2006

Completely different exercises. 'Heavy' is a different number for each individual and each exercise but is consistent for each individual and his exercises.

OBoile

As mcours2006 said, I think it's very important to distinguish between athletes whose goal is to lift as much as they possibly can, pushing their physical limits to the maximum year after year, and the general population who is just training for health.