Upper Body Strength Training

[lovelylibrarian]

I've been doing so much biking that I've ignored my weight training and now I'm thinking that I really need to have a regular workout for my upper body.

What do you do? I know that abs are important for biking but I would like to strengthen my arms and back. I'm thinking I should try for twice a week. It's tough to find the time.

[Dogmama]

I've been doing so much biking that I've ignored my weight training and now I'm thinking that I really need to have a regular workout for my upper body.

What do you do? I know that abs are important for biking but I would like to strengthen my arms and back. I'm thinking I should try for twice a week. It's tough to find the time.


More information, please. Do you belong to a gym? If no, what equipment (if any) do you have available? How much time do you want to spend?

[mimitabby]

I like to do pushups. So far the most I've done at once is 16. No, not girl pushups; the real thing.
Here at work we challenge each other. There's a few people who also want to do them. It helps a lot.

[lovelylibrarian]

More information, please. Do you belong to a gym? If no, what equipment (if any) do you have available? How much time do you want to spend?

Yes, I belong to a gym. I can try to do an upper body workout after my spinning classes a few days a week. I had an entire body one set up when I had my initial training session at the gym and I could do the upper body part that he set up for me.

Would a half hour of upper body work be of any value or should I really just make enough time for an hour session?

[Andrea]

Yes, I belong to a gym. I can try to do an upper body workout after my spinning classes a few days a week. I had an entire body one set up when I had my initial training session at the gym and I could do the upper body part that he set up for me.

Would a half hour of upper body work be of any value or should I really just make enough time for an hour session?

You can do half an hour as long as you focus on compound movements and you superset things...

Example:

1 set of 8-10 bench presses
1 set of 8-10 machine rows

Repeat that 3 times

1 set of 8-10 shoulder presses
1 set of 8-10 pulldowns

Repeat 3 times

Etc...

You'll work out your arms as well as your bigger torso muscles by doing exercises that involve movement at both the elbow and the shoulder.

Edit: Couple things I forgot...
-Since you alternate muscle groups by supersetting, you don't have to rest very long between sets, so you can go faster (the pushing muscles rest while you're working out the pulling muscles).

-You can switch it up on the # of reps. Try increasing weight & decreasing reps or increasing reps & decreasing weight. Variety is good.

-Use machines or freeweights (I'm a fan of free weights, but it won't make a huge difference in this type of application)

[lovelylibrarian]

Thanks. I'm going to try the half hour thing to just get started and see where I can progress from there.

I'll have to put some towels on the machines because I'm SO sweaty after spin class. EW.

[indigoiis]

Free weights, and take a look at this site - a weight training site for women (and funny, too!) http://www.stumptuous.com/cms/index.php

I do about a half hour every other day of some of her exercizes - all in-home - using whatever is heavy (although I do own a set of weights as well.)

[indysteel]

I have a regular yoga practice which involves quite a bit of upper body work. I also lift 8 and 10 pound hand weights at home or the gym a couple times a week.

[OakLeaf]

Chin-ups! If you even do two or three you'll impress all the boys. When you've done as many as you can, do a couple-three more eccentric (climb up to the chin bar, then let yourself down slo-o-o-o-wly, 30 sec if you can), that's how you build up to doing more full ones. Or your gym may have an assist machine where you kneel on a cantilevered platform.

[lovelylibrarian]

I have a regular yoga practice which involves quite a bit of upper body work. I also lift 8 and 10 pound hand weights at home or the gym a couple times a week.

I really like yoga but never seem to have enough time to fit it in. I'm going to try to attend a few lunchtime sessions. Which type of yoga involves the most upper body work?

[lovelylibrarian]

Chin-ups! If you even do two or three you'll impress all the boys. When you've done as many as you can, do a couple-three more eccentric (climb up to the chin bar, then let yourself down slo-o-o-o-wly, 30 sec if you can), that's how you build up to doing more full ones. Or your gym may have an assist machine where you kneel on a cantilevered platform.

Yes, the chin up. I am still traumatized by the Marine physical fitness program (I think that's what it was called) that came to my high school all those years ago and had the women do the "flexed arm hang" and men do the chin ups.

My gym does have the assist machine. Thanks for the suggestions.

[Zen]

I like Mimi's suggestion of push ups. They work everything and are good for core strength too.

Check out these variations (http://exercise.about.com/od/exerciseworkouts/ss/chestexercises_4.htm)

[dachshund]

I do core strengthening - various plank & sit up exercises, some back exercises on the pully-machines, and the standard free weight exercises for arms. Now that I think about it, I could probably cut down on the leg stuff while I'm riding more.

[Fujichants]

I am also having a very tough time trying to fit in strength training twice a week with all the biking and running i'm doing. At the end of the day (or when I wake up in the morning) the last thing I want to think about is dragging myself to the gym, having to wait to use machines (or having to brave the annoying men checking me out when I go to the free weights section).

[bmccasland]

In the summer months I mow the grass, weed-eat, and sweep the sidewalks and porch. My grass grows about 6 inches in a week - OK, maybe only 4. I was using a push mower, but I finally had to give in and buy an internal combustion engine. I fought the lawn, and the lawn won. I try to remember to hold in my stomach while I'm doing all this. Amazing the amount of upper body work out I get doing the lawn.

Will try Mimi's suggestion and do *real* push-ups.

[OakLeaf]

another favorite push-up variation with BIG core work: one foot on the stability ball, the other foot raised. Do one set with each foot. Easier than it sounds.

[dachshund]

I am also having a very tough time trying to fit in strength training twice a week with all the biking and running i'm doing. At the end of the day (or when I wake up in the morning) the last thing I want to think about is dragging myself to the gym, having to wait to use machines (or having to brave the annoying men checking me out when I go to the free weights section).

Yeah, I hate the free weight section, too. I keep having to tell myself, you pay to go here, get over there and ignore those people.

[Tuckervill]

Usually there are hand weights in the aerobics room in all the gyms I've been in. Just go in there and use those.

Karen

[chutch]

Another vote for push-ups here!

They work lots of muscles, there are plenty of variations, and I see results when I do them regularly.

When I'm pressed for time or don't want to use what time I have for anything other than riding my bike, I'll do a few sets of push-ups after a bike ride a few times a week.

[Thorn]

There was an interesting reference in the Road Bike Rider newsletter ( http://tinyurl.com/2apuky ). The premise is that one rep of 10 is sufficient to build strength.

I'd read this before and since I hate doing weights, I tend to follow this. It keeps the weight sessions shorter, less boring (well, to me--I have a short attention span), and then I do them more frequently. I do find that when I stick to it, I do gain strength and my cycling improves. I have a set of dumbbells at home so that I don't have to go to the gym--more motivation since it is just across the room.

I'd also read that doing your weight routines standing helps strengthen the core and do a better job at bone density. This seems contrary to the muscle isolation theory of some body builders with respect to weights, but since I'm going for fitness, overall body tone, and bone density, it made sense. And, it seems to help--well, the core strength and balance, anyway. I'll let you know in 20 years about the bone density.

But, has anyone worked with the tension bands? I was looking at how you could do the lat pulldown with a tension band. That is one routine I miss from the gym--it seemed to really help with the posture.

[Andrea]

The principle of overload is what makes you stronger:
-It's very VERY important to use enough weight to make your sets somewhat difficult. However many reps you do, by the time you get to the last one, you should not be able to complete more than one or two more.
-Using an unstable device of some sort will compromise overload- you can't lift as much, so you aren't going to get as much benefit. This goes for upper/lower body exercise as well as exercises for "core" muscles- you're best off to work them directly with sit ups (weighted, if necessary), good mornings, ab machines, leg lifts, reverse leg lifts, etc. This will make them strongest.
- When you are just starting out, any exercises done in any number of sets/reps will make you stronger, but to continue to see results, you'll have to increase difficulty in some way/shape/form

[Flur]

+1 for yoga. I do Vinyasa Flow (aka Power Yoga). Some teachers give more of a workout than others, so you may need to try a few different teachers to find what you're looking for. I have definitely increased my upper body strength through my practice. When I practice at home sometimes I'll just focus on yoga pushups and arm balances (which require a lot of control and core strength in addition to arm strength). It's also great for stretching out all the muscles that get tight while riding and teaches excellent breath control (which is a huge help when you need to push through on a ride). Not to mention all the mental benefits, getting more in touch with your body, releasing stress, etc...

[Zen]

I'm a big fan of TheraBands.
Anything you can do with a free weight you can do with a TheraBand (http://exercise.about.com/sitesearch.htm?TopNode=99&SUName=exercise&terms=)

[blondiebiker]

I just started using these straps at my gym:

http://www.youtube.com/watch?v=YI1DgWYnqZs

They are amazing! If your gym has them, you should definitely give them a try.

- I just watched that video all the way through, and it looks a lot more intimidating than the strap workout really is! It's nice because it's completely customizable...

[Dogmama]

I just started using these straps at my gym:

http://www.youtube.com/watch?v=YI1DgWYnqZs

They are amazing! If your gym has them, you should definitely give them a try.

- I just watched that video all the way through, and it looks a lot more intimidating than the strap workout really is! It's nice because it's completely customizable...


Be careful with those push ups - he is way too hyperextended and putting his shoulder in a very bad position.

If you can do those workouts - good on ya!

[Dogmama]

Any lifting program needs to start slowly to avoid injury. I recommend 12-15 reps, the last couple of reps being difficult to execute in good form. For a beginner 1-2 sets, 3 days a week is a good starting point. You should be doing full body workouts. At home, you can do lunges, squats, crunches, push ups (on knees if you're a beginner) overhead presses and rows. Compound movements, i.e., movements that require several muscles to execute, will burn more calories and help build your base. Forget the tricep kick backs and bicep curls. (Pushups work the triceps and rows work the biceps. If you want to get into bodybuilding, that's another story.) If you just want functional strength, bone density and calorie burning, stick with compound movements.

An excellent website: http://www.exrx.net/

Lots of great information with exercises demonstrated for you. If you are really unfamiliar with lifting, a couple of sessions with a good trainer is worth the money. Make sure that he/she is certified with a national organization (ACSM, ACE, ISSA, etc.)

[Southside Sally]

I've been doing so much biking that I've ignored my weight training and now I'm thinking that I really need to have a regular workout for my upper body.

What do you do? I know that abs are important for biking but I would like to strengthen my arms and back. I'm thinking I should try for twice a week. It's tough to find the time.

I have lifted weights for over 20 years now, and just started cycling this year. I use free weights and an occasional machine. Up until the last 2 years or so, my weight workouts were typical bodybuilder style, with split routines, etc. More recently, I have switched to 2 full body circuit workouts per week, (in addition to cardio) and interestingly enough, have seen very noticable gains in strength. I incorporate alot of core/ab work into these circuits. Although I have never been a cyclist without weight training, I am convinced that I am a better cyclist because of the weights.

[cyclinnewbie]

I find that push ups are enough...although I can only squeak out 4 or 5 real push ups, even though I've been working on them for months now. I figure I'll stick with the wimpy girl pushups and throw in a few guy pushups. Anyway, they work everything, so I'm happy. I'm also a big fan of yoga. Yoga gives you nice shoulders. Now if I could just get that yogabutt, I would be really happy.;)