soda

As mentioned above, all leg press machines are not created equally therefore the squat is the best way to compare leg strength.

Although, I've never tried to "max" out, I have been able to do 325 once at the end of a hard set of squats. I'm not sure what I could do if I my goal was a one rep max. I'm 5'9" and weigh about 185lbs. What do you squat?

ed073

More cycling.

WildBill

I agree...not to mention if you are going to do any leg exercises, it should be slow reps with lighter weight than if you are trying to be ripped for body building competitions.

Last year I was able to routinely put (10) 45lbs per side on the leg press rack so I could do 900lbs for a couple final sets. This year I am focusing more on lighter weight and leaner muscle mass. You don't want to look like "Arnold" if you want to be a better cyclist...

ed073

Great exercise for maximum quad development. Prepare to not be able to walk for 2 days after!

oh_drpdhmr

https://home.earthlink.net/~acoggan/misc/id4.html


https://www.cyclingnews.com/fitness/?id=strengthstern

RiPHRaPH

2 x 45lb plates x 20 rep's to warm up
4 x 45 lb plates x 15 rep's
6 x 45 lb plates x 15 rep's
8 x 45 lb plates x 15 rep's
10 x 45 lb plates x 10 rep's
6 x 45 lb plates x 15 rep's

then its off to leg curls or lunges

my weight? 180-185

arctic hawk

Leg day at the gym (45min & out):

squat: 130lbs + the bar, 3 x 10 (not on a smith machine)
hack squat: 270lbs, 3 x 10
standing single leg curl: 70lbs, 3 x 8
standing calf raise: 300lbs, 3 x 10

non leg day: 3mile / 30min treadmill
The local gym has normal stationary bikes which are very uncomfortable to me & the crank length doesn't work for me either. I finally got on the road for a very short few km's since Dec 17 when I put the bike away. It's still too slushy out there at this time of the year in Montreal.

timmhaan

when i'm in the gym i use 180 lbs on the leg press machine and try to do 4 sets of 15 reps. along with hamstring curls, leg extensions, calf raises, and then 45 mintues of short intervals on the stationary bike i'm completely spent. my upper body doesn't get too much attention.

many many times people come by and give me advice, saying that if i want to bulk up i should cut back the cardio, up the weights, and cut the reps. sometimes it's tough to explain that i'm working out for a reason, to get better at cycling. most guys at the gym give the advice that they know best, which is packing on muscle for asthetic reasons.

semery

Read up on Dr. Arthur Jones studies at West Point on weight training. Multiple sets of multiple reps do not add strength any more than single sets of reps to failure. Doing multiple sets/reps does take up more time though. I have been doing this type of training since last May, my total body strength measured over 12 exercises with weight x reps has increased close to 187%. My biking improvement especially climbing is been fantastic, use to be able to do a loop I have 22 miles with plenty of hills at an average speed of 14mph now at 21mph...Body weight 228lb, height 6'0".

Be careful on heavy squats, use very strict form with a good spotter or you will be sitting out the season. BTW did 998 lbs on leg press kness coming all the way to chest for 102 reps, I don't care what type of press you use that is both a strenght training and cardio workout/blow up. lol

ed073

Post a pic of your thighs....I'm having trouble with 1000lb leg press for 102 reps.

*new*guy

hell, the majority of posts in this thread stink like a port-o-potty at a chili cookoff.

timmhaan

no kidding. here's a pic of my legs. no honestly...they're really mine :



they come in handy when i'm sprinting around cars on the highway.

caloso

I use the 45 degree incline machine. Last workout I did 3 sets of 10, working up to 8 plates (360lbs) on the last set. Nothing to write home about, but not bad for me.

ed073

When are you starting bulking? They'll really come along then.

kiloppa

there's answer in this link ===> www.s_lieg_press._gim.com