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article on strength training for endurance(9 posts)

article on strength training for enduranceColnagoFE
Oct 20, 2003 1:48 PM
http://www.testosterone.net/nation_articles/283stay.jsp

though not cycling-specific, this kind of a program would probably be a good one for endurance-heavy sports like cycling.
Interesting.KG 361
Oct 20, 2003 3:03 PM
Makes sense. I think I'll copy this and use it this winter. Thanks. I'll skip a lot of the upper body stuff, though =)
So....divve
Oct 20, 2003 10:48 PM
...how much can you bench?
Interesting, but...Asiago
Oct 21, 2003 6:29 AM
This article is obviously for the weight-lifter/athlete, but how do you think it would affect muscle bulk? As cyclists, one thing we definitely want to avoid is bulking up. Do you think this high-weight type of workout would lead to muscle bulk?

Asiago
I don't think soColnagoFE
Oct 21, 2003 7:48 AM
Obviously this is written from a weightlifters point of view, but it is designed to build "Strength/endurance"--exactly the kind of thing you want to be strong on the bike--especially on hills. The usual bodybuilder routine to build big bulky muscles is moderate# of sets, high reps, lower weight. This is more high sets, low reps, and higher weight. Also it is a lot harder to build bulk (for most genetically average people) than you'd think. A lot has to do with diet--how much or little you eat--and if you're doing lots of cardio on top of your weights it is even harder to build bulk.
So little I know! Can you...Asiago
Oct 21, 2003 8:14 AM
Colnago, can you direct me to a good web page or two where I can read about weight-lifting? Just looking for basic info like "The usual bodybuilder routine to build big bulky muscles is moderate# of sets, high reps, lower weight." ? I had thought that low-weight high-reps was how you didn't build bulk and high-weigh low-reps was how to build bulk...

Info that would be of more interest from a cyclist's perspective a bonus! :)

Asiago
most of what's out there is geared towards weightliftingColnagoFE
Oct 21, 2003 9:30 AM
Then you have the split between bodybuilding and powerlifting. Neither of those approaches are probably ideal for cycling. Joe Freil's Cyclist's Bible has a decent weight program in it. I usually just read the weightlifting stuff and throw away the stuff that doesn't apply to me. Here are some good resources in general:

http://www.exrx.net/

http://www.stumptuous.com/weights.html (says it's for women, but ignore that--good overall advice here)

http://www.hardgainer.com/ (geared towards bodybuilders, but good advice on safety and form)
low weight/high repsvelocity
Oct 21, 2003 12:26 PM
I recently started Freil's weight-training program. In the initial AA phase it IS low weight with high reps. The AA phase of recommends 40-60% of max, two sets, 20-30 reps.
let us know how it works for youColnagoFE
Oct 21, 2003 12:48 PM
I don't really get the 20-30 rep thing though. I think anything much past 10 is a waste of time for most purposes. I imagine Freil thinks that it is safer to be working with lighter weights, but there is no real danger with heavy weights as long as you pay strict attention to form.