Davo1990 Posted July 3, 2007 Report Share Posted July 3, 2007 Hey guys.. just made my self a new program no legs.. im a cyclist tho and want to focus on my upper body for moto training, i do this program every 2nd day... will this build up a nice upper body? and advice would be great..Cheersweights program simple upperbody.xls Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 I suggest you read through the replys in this thread again:http://www.nzbb.co.nz/forum/viewtopic.php?t=1914Dude, strength is the basis of EVERYTHING. If you're into cycling, leg strength will help A LOT.Anyway, I don't have excel on here but if you copy it into a post I'll read and comment. Quote Link to comment Share on other sites More sharing options...
Davo1990 Posted July 3, 2007 Author Report Share Posted July 3, 2007 Weights Program Upper Body Started 13/6/07 Weight Sets Reps Completed Bench Press 20,30,40Kg 3 10 Shoulder Press " Free Weights " 12.5,15,17.5Kg 3 10 Barbell Curls 14.5Kg 3 10 Dips 3 10 Seated Row 45, 55Kg 3 10 Pectrols Machine 110,130, 150Kg 3 10 Bicep Machine Curls 39. 40,49 3 10 Laterial Rasies 7, 9Kg 3 10 Crunches 2 25 Medicine Ball Twists 2 30 Leg Rasies 2 12 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted July 3, 2007 Report Share Posted July 3, 2007 Granted, greater leg strength will obviously help with cycling, but it does raise an interesting point... If someone's legs are well-developed and get enough work through hard cycling, is there much to be gained (in terms of physique) from further weight training? Or does that risk over-training them? Maybe it's better just to focus on the lagging body parts?To be honest, I don't know. Waldo, you've been in both camps (bodybuilder and cyclist) - what are your thoughts? Quote Link to comment Share on other sites More sharing options...
Davo1990 Posted July 3, 2007 Author Report Share Posted July 3, 2007 hmm yea, im a downhill mountain biker though, rd training for fitness and leg speed, thats a good point, if i do hills in top gear that will work on my leg strength better than a leg press machine.. but in this thread i was wondering what your views were on the upper body for a nice all round upper body.. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 if i do hills in top gear that will work on my leg strength better than a leg press machine..Um, no it won't. And you would want to do squats anyway, which will increase strength/size even more. Quote Link to comment Share on other sites More sharing options...
waldo Posted July 3, 2007 Report Share Posted July 3, 2007 if i do hills in top gear that will work on my leg strength better than a leg press machine..Um, no it won't. And you would want to do squats anyway, which will increase strength/size even more.Um yes it will. Training must be specific to your activity. If you go doing a lot of heavy leg pressing and squats with the specific goal of bettering your cycling times then try and belt out a big hill climb you won't increase your time on that hill. You are training muscle fibres that aren;t really recruited in cycling. It is after all an aerobic sport.Lance Armstrong would do hills in big gears with low rpm to increase his leg strength off season.BTW I spent a good few years riding semi-competitively. I found weights in that time to be essentially counter-productive to my end goal of being faster on the bike. I still did them cos I wanted big arms and shoulders. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 if i do hills in top gear that will work on my leg strength better than a leg press machine..Um, no it won't. And you would want to do squats anyway, which will increase strength/size even more.Um yes it will. Training must be specific to your activity. If you go doing a lot of heavy leg pressing and squats with the specific goal of bettering your cycling times then try and belt out a big hill climb you won't increase your time on that hill. You are training muscle fibres that aren;t really recruited in cycling. It is after all an aerobic sport.Lance Armstrong would do hills in big gears with low rpm to increase his leg strength off season.BTW I spent a good few years riding semi-competitively. I found weights in that time to be essentially counter-productive to my end goal of being faster on the bike. I still did them cos I wanted big arms and shoulders.I understand but;if i do hills in top gear that will work on my leg strength better than a leg press machine.. :roll: Anyway, your program looks average man. You don't need that much for your chest, especially if you're trying to cram it all into one day. Just do:Bench PressIncline Bench PressClose Grip Bench PressLateral RaiseChin-UpsRows of some sortBicepsAbs Quote Link to comment Share on other sites More sharing options...
waldo Posted July 3, 2007 Report Share Posted July 3, 2007 Ever try riding up a hill in top gear MZ? It ain't easy...depending on how steep said hill is. But, interestingly enough, it gets easier the more you do it, indicating leg strength is increasing. THEN, and here's the kicker, you either find a steeper hill, or get a bigger chain ring, and increase the load you are asking your legs to carry, thus increasing intensity.Kinda like putting more weights on a bar, or more stacks on the machine. :wink:I hadn't touched a leg press for years, and could still put the same weight on it I used to when I quit cycling. Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 Ever try riding up a hill in top gear MZ? It ain't easy...depending on how steep said hill is. But, interestingly enough, it gets easier the more you do it, indicating leg strength is increasing. THEN, and here's the kicker, you either find a steeper hill, or get a bigger chain ring, and increase the load you are asking your legs to carry, thus increasing intensity.Kinda like putting more weights on a bar, or more stacks on the machine. :wink:Alright, I see, I'm not arguing with that. But, OP said "leg strength". I'm assuming he means general leg strength, because he ain't a road cyclist, and I'm questioning just how taxing downhill mountain biking is on your legs. Quote Link to comment Share on other sites More sharing options...
waldo Posted July 3, 2007 Report Share Posted July 3, 2007 I'm just being pedantic. If OP could be more specific then we can carry on arguing!Cycling downhill may look easy, but it ain't, lemme tell ya. When you are pushing as bigger gears as possible while trying not to succumb to the lactic acid life can get pretty interesting.BTW, nice deadlift. 200kg at 17 years old is nothing to be sneezed at! Quote Link to comment Share on other sites More sharing options...
Mike Zero Posted July 3, 2007 Report Share Posted July 3, 2007 I'm just being pedantic. If OP could be more specific then we can carry on arguing!Cycling downhill may look easy, but it ain't, lemme tell ya. When you are pushing as bigger gears as possible while trying not to succumb to the lactic acid life can get pretty interesting.BTW, nice deadlift. 200kg at 17 years old is nothing to be sneezed at!Haha, I'm being pedantic too.Thanks bud. Quote Link to comment Share on other sites More sharing options...
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