Upper Body Strength Training

[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

[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.