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.)

[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.