Weight Training Article

[kelownagirl]

I am confused about the reps/weight/sets etc. Would any of you experienced cyclist/weight lifting ladies be willing to share a basic workout that I should do (I'm 46) ? I want to work the body parts that don't get attention when I'm cycling, and maybe strengthen my legs (at least in the winter) - I want to define and sculpt. Should I use a weight that fatigues my muscles after 8 reps, 12 reps, 20 reps?

Should I do more sets/reps, lighter weight, or heavier weight, fewer reps/sets.

I know the basic lifts I should do ie bicep curls etc. Just not sure how many, how heavy, etc

[equus123]

I am confused about the reps/weight/sets etc. Would any of you experienced cyclist/weight lifting ladies be willing to share a basic workout that I should do (I'm 46) ? I want to work the body parts that don't get attention when I'm cycling, and maybe strengthen my legs (at least in the winter) - I want to define and sculpt. Should I use a weight that fatigues my muscles after 8 reps, 12 reps, 20 reps?

Should I do more sets/reps, lighter weight, or heavier weight, fewer reps/sets.

I know the basic lifts I should do ie bicep curls etc. Just not sure how many, how heavy, etc

I'll help So if you would like to stengthen the rest of your body as well as define then that means compound exercises are the best to do because they require less exercises and less time for similar results (if not better) and you need to focus on the way in which you move the weight.

Compound exercises are generally defined as those in which 2 or more joints are involved for the movement of the lift. A great example would be squats. When squatting, your ankle, knee, and hip joints move. Compound exercises are great because they not only strengthen the target muscle groups but they also strengthen the joints and connective tissue. Conversely, single-joint exercises are okay to do but not recommended. They take up too much time if you're targeting several muscles/groups and they usually create muscle imbalances on the body as a whole. An analogy being what I call "the upside-down weeble wobble". lol Those are the guys that only lift chest, shoulders, and bi's. They do no leg work at all an as a result, they're completely disproportioned. So with all that being said....if you would like to strengthen the muscles other than those in your legs used while cycling, here are some example exercises that you can do:

Low back >> back extensions, straight leg dead lifts, sumo-style dead lifts, DB (dumbbell) single-leg straight leg dead lifts
Upper back >> seated rows, lat pull downs, DB bent-over rows
Core >> exercise ball sit ups, decline sit ups (my fav!!), iron cross, captain's chair
Delts/Traps >> inch worms, high pulls, cuban snatches (silly name, i know), i forget what they're called but the movement is with a bar and you go from collarbone behind head and back
Pecs >>bench press, incline bench press, push ups
(I've listed a lot of exercises and it would take me forever to describe each one. You can google search the names to find the details on how to do them or you can pick ones out that you would like me to help you with.) But one thing you may notice is that I don't have "bi's", "tri's", and all that other crap. The great thing about compound exercises is that your bi's, tri's, etc get used when you do them so you never need to waste time and focus on them.

So if you now want to get more defined there are two things you need to do to achieve that goal. The first and most effective way is to lose more body fat. You'll notice how incredibly cut male cyclists are, for example, because they have lower body fat than the average person and all of the edges and fibers of their muscles are visible. The second way to get your muscles more defined is to focus on the way that you lift. In lifting, there's 2 movements - concentric and eccentric. One is the push of the weight itself and the other is the recoil or the negative movement. By doing slow, controlled movements on both the concentric and eccentric movements while squeezing hard for 1 second once you reach max extension will help define your muscles. This will burn and hurt but that's the only way you can get those kinds of results.

I think if you do 3 sets x 10-12 reps with 90 seconds rest between is a good start. To define the "slow" movement - make the concentric and eccentric a 3 second count in your head. The correct weight is your judgement. It should be enough so that it shouldn't really feel that hard but the magic of it is that you're going to *make* it feel hard because of the slow movement and squeezing at the end of the lift. Make sense? It should be the amount of weight that if you were to lift it at a moderate speed (i.e. normal or 1.5 second count in your head), you could get 15-18 reps out.

I think I've tackled your questions in entirety. I understand that its difficult when you're new or don't understand something so I'd rather give too much information than not enough. This way you can take out of it what you want. Good luck with everything and let me know if you have more questions.

[kelownagirl]

Thank you so much for taking to time explain it so thoroughly and to give me specific examples. What you've said all makes sense and I do recognize many of the exercises and have access to info if I need to figure out any of the ones that I don't know.

The only question I want to clarify is with the timing part. I count to 3 while lifting, hold for a second, and count to 3 again while lowering? Or is the whole rep. a 3 second thing - lift (1), hold (2), lower (3)?

Thank you again!

barb

[equus123]

lol, you know what? right after I posted that, I reviewed the count part and said "does that make sense? will she understand that I mean 3 seconds eccentric and then 3 seconds concentric?"

anywho...now that I have a minute to review (and after lifting last night), I'm going to change it to 2 seconds. So do 2 seconds - squeeze for 1 second - 2 seconds.

[Andrea]

OK, this is gonna be long, but I'd like to clear up a little terminology that the author of the article seems to have misinterpreted as well as the muscle-weight gain misconceptions...

First, about the article...
-Specificity: There is an Astrand citation that is grossly misinterpreted by both individuals in the article. When he speaks of "specificity" of training, he is referring to biomechanical specificity. This means that you analyse the activity which you desire to improve for things like muscle groups involved, joint angles, and movement velocity, and you attempt to base your strength program off of these variables. What specificity does NOT mean is that you should ONLY train the specific activity you wish to improve, or that you should modify that activity in an attempt to build "specific" strength"

-Mr. Stern also cites a Jones and Carter article that refers to the "4 key parameters of aerobic fitness." He interprets the parameters as not being affected by strength training. On the contrary, exercise economy is shown by countless peer-reviewed sources to improve with strength training.(Exercise economy being the body's ability to move itsself efficiently) This involves extensive neurological changes in how the brain is able to signal the motor units in the muscle to contract.

Muscle-weight gain...
Weight gain as a result of strength training would only be a concern in males (and the VERY VERY rare female) that gain large amounts of muscle mass in response to ANY weight training regimen. Women don't have enough testosterone to gain more than a few pounds of muscle in response to the type of weight training program that would assist in cycling.
Also, Muscle growth is seen almost exclusively in Type II (aka Fast Twitch) muscle fibers. An elite cyclist is where he (or she) is, in part, because of the large number of Type I (Slow Twitch) muscle fibers he/she was born with. What does this mean? No matter how much a person lifts, if they don't have many Type II fibers, they aren't getting any bigger! Stronger, yes, bigger, NO.
Strength is just as much (if not more) a result of neurological changes between the brain & muscle. Here's where I'm about to get everybody... the best training for these neurological changes is with high-load training in combination with high-speed training.
If you look at the strongest drug-free people in the world- Olympic Weightlifters- you'll notice that they aren't really that big- especially the women! Their training programs are almost exclusively low reps/high weight as well as low, but very fast reps with light weight. Now, take a look at the biggest people in the world- Bodybuilders- These guys live for muscle mass. They abide by high rep workouts... sometimes going as high as 30 or 40 reps.

So what does all this mean?
1. Strength training specificity for cycling would encompass things like parallel-depth front squats and back squats, step ups, good mornings, and ab exercises such as weighted situps.
2. Low repetitions of BOTH high speed and high load training are important to gain strength without size. Your program should include low-load exercises in which the concentric phase is performed as fast as possible (in speed squats, for example, you'd lower yourself at a "normal" rate, but raise the weight quickly), as well as high-weight exercises (enough weight to bring you close to failure in those few repetitions).

Hopefully noone fell asleep reading this. Maybe someone even learned something!

[Wahine]

That's a great post Andrea. Thanks for clearing some things up.

[missymaya]

Thanks for clearing things up Andrea. I just started weight training again to gain some strength back in my arms and core (I had stopped for almost 2 years now and find myself unable to pick up things I usually could ) I don't want to lift like I did when I was rowing but just get some strength back and this helps give some ideas on what I should do.