Weight Training Program
Posted December 07, 2001 - 09:15 AM
Once again, this program was put together for me by a guy who knows his stuff, and after he watched a few mx races on videotape, he tailored it for us moto guys. This routine is well balanced for the upper body and made a huge difference in my riding abilities back when I actually exercised. It's brutal at first, but the payoff was well worth it for me and I plan on getting there again.
You can hurt yourself if you do not do these exercises correctly. Please be careful and try to concentrate on what muscle(s) each exercise is targeting. Remember, form is way more important than weight. Start light and work on form. Gradually add weight until you find what is right for you. Everybody is different as to how much weight is right for each exercise. Next to each exercise I will put in ()'s how much weight I am using in pounds for a guide. I will be starting light and easing back into it. I am also more interested in endurance than building bulk. If you want bulk just add more weight and do less repetitions. Also, if you are experiencing arm pump while on the bike, add a few reps of the exercises marked with an *.
You will need an incline bench, a good assortment of dumbbells, and a chin-up bar. Try to stick to the order they are listed in. On the pull ups, do four sets of as many as you can but no more than ten. These are the hardest to do in my opinion, that's why they are first up. Take it easy at first, it gets better after a while. For everything else do four sets of eight, going to ten later. On the "off" days, except for the weekend, do the leg exercises at the bottom and ride a bike or run. None of this will help you unless you eat right. And no, it's not me in the pictures! Here we go:
* Weight Training Program *
[ December 07, 2001: Message edited by: Ron in SoCal ]
Posted December 07, 2001 - 12:49 PM
This comes at a good time for me. I just joined 24 Hour Fitness and have been working out for a month now (a new record for me). I've been using the Body For Life workout program (not doing the diet though, just too strict. No beer for 6 out of 7 days, yeah right). But I'll give this a shot. Looks like a good challenge.
What about the Abs? I don't see anything in there to work on them. Seems to me they would be important to riding.
[ December 07, 2001: Message edited by: Dougie ]
Posted December 07, 2001 - 12:55 PM
Try it for a week then talk to me about abs.
[ December 07, 2001: Message edited by: Ron in SoCal ]
Posted December 07, 2001 - 05:56 PM
Posted December 07, 2001 - 08:14 PM
Believe me I have tried...
Is there an alternative to work?
Do sit-ups count?
Can I just bench press my bike a couple times?
Posted December 08, 2001 - 08:25 AM
Posted December 08, 2001 - 10:03 PM
The animations you posted are great, I've seen some stuff from that site before, very helpful. Pull-ups & Dips are the main-stay of my back & tricep workouts. Harold hit on the "assist" machines...they're great to get you going. At 210 lbs. now my pull-ups are still limited, but I finish my sets on the assist machine.
Maybe someone reading this will get the motivation to try it. If you have a hard time sticking with stuff, my suggestion would be to join a club, make the financial commitment and you're more likely to stay with it (heck, most will take you month to month now.) It was impossible for me to stick with a program from home. Find a good club near your home that's fully equiped...look for a good selection of free-weights and LOTs of cardio machines (both get tons of use and for some reason there's never enough.) If you have one of these $5000 bikes, plus gear, internet access, etc....you can afford it!
Posted December 09, 2001 - 10:20 PM
Posted December 09, 2001 - 11:22 AM
Posted December 10, 2001 - 04:27 AM
I opened you training link, and immediately Lost My Will To Live......No 12oz curls, NO pizza, and No pringles anywhere! Workout Five (5) day's a week.....You Must be Crazy! OK...OK...OK....If I can fit all that stuff in my Van and hire some schmuck to drive me back and fourth to work I think I can fit is in between I-75 and I-85 from 6:30 to 8pm daily...... As long as I don't miss the West Wing and Sports Center it's cool with me....
I gotta be nuts fo even considering this.....
Posted December 13, 2001 - 06:18 AM
I can barely move my arms. After a week of this program, I am very SORE. A good sore though. I had been working out for a month before I tried this so I thought I wouldn't be all that sore. It's funny, I was skeptical on the leg exercies. I was thinking how could this be better than loading a machine up with 300 lbs of plates. I was wrong. Doing those leg exercises while holding ONLY 15lb dumbells did more for my legs than pushing 300 lbs on the machines.
Ron, could you please ask your buddy if I can substitute swimming for any of these upper body exercies. I've started doing laps recently and I find that I don't have the time to do all the upper body work and get the swimming in.
Posted December 13, 2001 - 08:49 AM
Posted December 13, 2001 - 09:04 AM
8 oz a day you say......Hell I can beat that easy!
Posted December 13, 2001 - 11:48 AM
I've been though this before. Trust me, the soreness will go away by week three. Well, most of it will. The idea is to use the same weight until you can do 4 sets of 8 without experiencing major soreness. Then, if you like what's happening to your body, kick it up a notch by adding only 5 pounds.
Dougie, I recommend you stick with this program for at least a month. By then you will notice lots of good things happening. Swimming is a great general exercise, but this is targeting mussels that are crucial to what we do on motorcycles. Also, I'll bet that the wife will start liking what she sees. Hey, this plan has a money back guarantee to make you a stronger, more aggressive motorcycle rider! Hang in there buddy, your not alone.
If you are planning on riding in these early days of working out you may consider taking it easy. Heck, your upper body will demand it. You will be sore and stiff at first, but after a few miles it goes away. Your strength will fade quickly though, so be aware of what you body is telling you and don't over do it.
Outstanding advice Scott. Water, water, & more water. I find my appetite gets real big when working out, and that's good. I also sleep better. Building muscle requires lots of fuel and rest. Pasta & steak. Ummm. Red meat kicks butt! (No, it does not have to be raw)
Stick with it guys, I promise you will like roosting your friends when they are tired.
Posted December 13, 2001 - 05:48 PM
Posted December 13, 2001 - 10:29 PM
But indeed, what about the abs. I startet a 'winter' work ou 2 months ago, I work ou 3 or 4 times a week and i do 640 abs each time (3 x40 sit up, crunches, leg raise, knee ups ...
The abs help to support your upper body and your back. They're ******* anoying to work out but i think it's really worth it.
Thanks for the info
Posted December 14, 2001 - 08:08 AM
You guys are right, abs are important. The wide pull-ups work the heck out of your abs if done correctly. If your legs are come forward then you are NOT working the abs. I know that sounds backwards, but try it. Keep those feet under you when doing pull-ups.
Sit-ups and crunches are good, don't get me wrong, but you should feel the wide pull-ups working the abs all the way to the groin. That's something sit-ups and crunches don't work as hard. I hope that makes sense.
I'm no expert in this workout stuff, I am just forwarding the stuff I learned from a guy who is. This program is kind of brutal, but it sure works. Please feel free to add sit-ups and crunches. It certainly cant hurt.
Posted December 17, 2001 - 03:34 AM
Abs you can work about as much as you like, large muscle group recovers fast and hard to "over" work them.