Thread: Cyclist looking to bulk up

to add to that.. is there a "best" combination of body parts to lift for everytime u workout..like bis and tris then lats/shoulders/traps ..then chest and back...
what body parts go good together when u lift.

I think a full body workout is an excellent way for a beginner to get into weight training. I have a standard routine which I recommend to beginners, although it has been modified significantly throughout time. All the lifts are compound exercises, there is no direct arm work, it is to be done 3 days per week, and all the lifts can be accomplished with free weights.

Deadlifts 2 x 8-12
Olympic Squats 2 x 8-12

Bent Rows 2 x 8-12
Chinups 2 x 8-12

Bench Press 2 x 8-12
Military Press 2 x 8-12

Decline Situps 2 x 8-12
Standing Calf Raises 2 x 8-12

Feel free to start with higher reps (12-20) and make sure that you get your form down. Eventually, you should incorporate repetition ranges as low as 4-6. If you really want to gain strength, then hitting maximum weights for a single repetition is also important. However, I don't suggest that until you do ample research into the proper technique behind all the exercises that you do.

That's a good looking FB routine which you might even get away with twice a week for maximum recovery.

Originally Posted by psyclist112

I plan on doing triathalons starting this spring so I need to put on some muscle, particularly in the upperbody.

Thankyou!

Lance Armstrong said that he became a better cyclist after he went through chemo because he lost his upper body muscle strength. Basically, it was weighing him down.

have you seen Tyler Hamilton? He has NO upper body muscles - EW.

I have the MTB version of this book http://www.amazon.com/gp/reader/1884...65#reader-link

I would start with that (if you haven't already read it )

You're going to have a real hard time adding mass if you are putting in 200+ miles a week. I ride both mountain and road, and I have a real hard time adding muscle. Right now I'm 5'11", 175, and that is heavy for me.

I guess if I was to offer advice, I'd say that you need to cut back on that 10 hours of cardio a week and add more weight training if you want to bulk up. Three days a week of weight training will be fine to complement your riding.