gym stiffness.

Mark Alexander

I have started in the gym and am doing aerobic weights to tone and strengthn without too much muscle growth.

I did a litte squat presses on my legs and have been unable to walk for 3 days. I realise that it may be due to lack of this type of training. I'm not sure that as yet this is constructive. I have done 1 short session and can't now do anything.

oldwelshman

Mark Alexander wrote:

I have started in the gym and am doing aerobic weights to tone and strengthn without too much muscle growth.

I did a litte squat presses on my legs and have been unable to walk for 3 days. I realise that it may be due to lack of this type of training. I'm not sure that as yet this is constructive. I have done 1 short session and can't now do anything.

You over did the squats
Unless you plan on becoming top class sprinter there is not much point in doing squats.
Stick to the core strength training and a bit of aerobic weights on upper body, no need to do legs at all.
Better off going on a cross trainer and then doing core training.

phil s

Squats are a good core strength exercise if done correctly, but there's no need to go stacking massive weights on the barbell. I use a fairly light weight and really mega concentrate on every aspect of form.

Mark Alexander

warmed up with 40lb then I did 100lb , which was just enough for some resistaence not to 'bounce' I did 3 x 1min to get my HR up. that was it as well as upper body which hasn't been done for 5 years. Sod's law came into play and that didn't have any after effects at all. I was expecting that if anything.

I'd rather shoot myself than use the xtrainer. they're boring. They let us use spinning bikes outside of the dedicated rooms into the lively gym. I plan on doing base stuff on that even though it can't compare riding.

shockedsoshocked

The first time you do squats you will ache for days. I couldn't sit down properly for a good few hours afterwards

ut_och_cykla

Squats are ok if you do them right and carefully but don't go mad and lose time to bike training too much!
Generally I'd stick to multi muscle/complex exercises which will inevitably help with core stability and a certain improvement in felexibility etc. Increase weights and decrease reps slowly!
The sweet agony of overdoing it is very nice though innit?

Mark Alexander

it is satisfying to know which muscles you're working
there was me thinking I was taking it easy... Compared to when I did it before i was. :?

I'll keep at the upper body stuff as it is geared to aid a back problem which I've had for years and actually feels better with targeted excersise. I think that i'll stick to the bike for below the waist work

Mark Alexander

BTW

what is the concensus on lower arm work for TTs aiding control of the bars and keeping positiion?

dennisn

Squats are not just O.K. as some people would have you believe. They are one of the
best excercizes you can do for overall body strength. They are hard as hell if done
properly and the benefits can be well worth the hard work. As far as I'm concerned
most of the people who talk down squats, leg presses, etc. are the people who
can't or won't commit to the work required because it's too hard for them.

Dennis Noward

oldwelshman

Mark Alexander wrote:

warmed up with 40lb then I did 100lb , which was just enough for some resistaence not to 'bounce' I did 3 x 1min to get my HR up. that was it as well as upper body which hasn't been done for 5 years. Sod's law came into play and that didn't have any after effects at all. I was expecting that if anything.

I'd rather shoot myself than use the xtrainer. they're boring. They let us use spinning bikes outside of the dedicated rooms into the lively gym. I plan on doing base stuff on that even though it can't compare riding.

They may be boring, but probably more beneficial to you than squats !!
Want to borrow a gun?
Anyway I just make sure when I do cross trainer I have a nice view to focus on :roll:

ut_och_cykla

Mark Alexander wrote:

BTW

what is the concensus on lower arm work for TTs aiding control of the bars and keeping positiion?

MTB perhaps but not otherwise as a specific exercise. Doing other multi muscle pull/push upper body exercises will use biceps/triceps anyway so I wouldn't waste time on dumbell curls & kick backs! If you MUST do reverse grip barbell curls - with hands on top of bar not underneath - will strengthen wrist without building massive biceps.

sean65

Just take it easy at first.

With a Leg Press, you should be able to build it up so your pressing your own weight. Start with a weight that will allow you to finish 3 x 12. Every four weeks or so increase the weight by 10%.

Don't forget your Core muscles. Sit ups and lower back extensions. Does wonders for a strong riding posture.

In fact, cycling alone will take care of your legs. Use the gym for your upper body strength.

Good luck

BlackHelmet

3 x 1 minute, even at a lowish weight, is actually quite a lot, especially for a first session. Even more so if you do the same squat for 1 minute? Did you?

Each squat set that I do consists of 4 types, legs close together, legs wide apart, single leg left then single leg right.