i have a crf250r and want to start racing next year. i am 15 almost 16, weigh about 150 and am 5'11. what can i do wen i go to the gym that will help me train for racing and gain muscle at the same time?

That depends on how many times a week you go to the gym... I do a full week plan just for general fitness-> here is an example:

Monday - Front & Back (Bench Press, Flyes, Bent-Over Row, Straight-Legged Deadlift)
Tuesday - Cardio (Jogging, Swimming, Cycling)
Wednesday - Top & Bottom (Dumbell raises -side, front- , Barbell Row, Leg Press, Leg Curls, Leg Extension)
Thursday - Cardio
Friday - Arms (Bicep Curls, Tricep Press, and VERY important-> Forearms!)

*Forearms are most important to reduce and eliminate armpump!

Sat and Sun are riding days. Doing it this way gives each muscle group a full week to recover, thus promoting the most muscle gain.

Be SURE to eat well, if your muscles don't have to right nutrition to rebuild after a workout, you are doing more damage than good!! You will lose muscle mass if you don't eat plenty of fish, beef, chicken, vegetables and fruit!! Not to mention your dairy - milk, yoghurt, cheese and icecream :smirk:

Never lift more than you can handle, of 4 sets of 10 reps for each exercise. Feel the BURN! :thumbsup:

i try to go about every other day but being in high school i cant always go that often

All the more reason to eat properly! You should do a google search for Core Muscle Exercises. These are done at home without weights and will keep your back and abdominal muscles strong for life! There are lots of excercises like these that you can do at home without weights Eg. Slow Pushups (Pectorals), Bench Dips from a chair (Triceps), Lift Paint tins (Biceps), Bent-over Row with Paint tins (Back), and lunges (Legs).
Like I said, do a google search and you will be on your way.

thanks for the help

Yoga helps balance, flexibility, core muscles, breathing...just about everything that could help your riding. I don't race but I am thinking about taking up Yoga to keep me riding longer (I am 43 and want to be riding when I am 63 and beyond). I am stiff as a board, so it would have to help. Add a little strength training in there and you got it. Mtn bike as much as you can as well.

You being 15 you will think its silly, but think about this, the 2020 Olympic athletes that are kids right now are doing it....

Having said that, the fastest guys I know (and I know some fast ones), just ride.

kendunn said:

true...u kno what they say practice makes perfect haha

CRFBeaver said:

you should do the opposite with regard to your forearms, never train them, it makes it worse. And when doing arm or other exercises shou should grip the bar lightly so as not to work the muscle

I have really been focusing on workouts that are all compound movements. IMO - since riding/racing is basically using all or most of muscles at the same time, that is how I train. I found this little exercise program. There are a couple of things that I really like about this program. 1 - it is an azz kicker. Your heart rate really stays up there too. 2 - These exercises are a little unconventional. I like the fact that they are different movements. Not the same ol same ol. I get some strange looks at the gym. I think the best overall exercise here is the hanging clean to over head press. Just think about how many muscle groups you are working at the same time.

Here is the link:
http://www.menshealt...000cee793cd____

i find that there is very little difference in a moto man and a wrestler...wrestling is by far the most demanding sport min for min there is....period....train like a wrestler..i have my son do so..now, the above advise on wieght training is incorrect...do a push pull method..period......benches,shoulders and tricepts on monday....back and bicept on tuesdays and legs wednesday...chest,tricepts and shoulders are protagnistic to ea. other as are bicepts and back(pulling)....bicepts and tricepts are antagonistic to ea. other....group it this way and allow nobody to tell u different...i am 52 and bench 400...and have done it this way for 39yrs..i know and have lifted with a number of world record holders and am currently trainning for one in my age group...if u have any questions.....tankster57@yahoo.com

Your 16 lucky you now go ride and get experience and have fun. My suggestion: stay out of the gym and ride, your young. Do not eat fast food, learn to read labels and read what makes a good meal.

Now go ride:thumbsup:

TimS said:

+1 good advice:thumbsup:

I try to do all my exercises so that I'm not only gaining strength but balancing or stabilization as well. For example, some of the things I do are bench or dumbbell press with my legs up and crossed, bent over rows (one shoulder at a time) while keeping your shoulder back, standup dumbbell military on one foot, a variation of rows while in the attack position (legs slightly apart, toes in, chest out, back arched, shoulders back) and also lifting the weight straight out in front of me while keeping my arms straight while in this position. Just stuff that involves stability or joint strength. I also do one leg body squats (make sure you do these right) and regular body squats 100 at a time while in the attack position. For endurance since I don't have time to do cardio I just run most of my exercises together so I keep my heart rate up. But I also stretch my legs daily. This is also great injury prevention as well as performance. If you have access to a big exercise ball I would suggest doing dumbbell press while you have your upper back resting on it and have your knees bent and feet on the floor, this is great for your core. Remember, you don't stabilize your core by moving it, you do it through exercises that require your core to keep you stable. I found that doing some stuff in the attack position kind of gives me muscle memory for when I get on the bike. Good luck, hope this helps.

never and i repete never bench with your legs up in the air...this is bad form and will only invite injury. it take yrs to learn how to bench properly..both my partners are 30 and i have been with them for 3yrs now..they both have to be corrrected everynow and then...any exercise done without a firm foundation is being done incorrectly..this type of tatic does not enhance any type of stablilizer muscles whatsoever..a solid foundation will allow u to use more wieght and thus get stronger and bigger..the onlyway to gain size is to use more wieght with proper form..basic movements with proper form is the key..i have seen trainers and wieght coaches do some goofy things over the yrs but this type of mind set is pure silly..