Leg strength

[stefmeister]

While in principle I do agree with what you say I also disagree. Building muscle happens when you create micro tears in muscle fibres, and anything (no matter how you get there) that pushes a muscle to failure will create these tears.

 

So this training program is done with supersets and only 30 seconds of rest before starting the next superset. Which trust me pushes you to failure big time.

 

Also as someone mentioned earlier in the thread you need to fuel the growth so eat balanced diet with at least 1g of protein per kg of body weight per day

I guess this makes more sense as a cyclist. 

[BouncingBrain]

I experience some of the same issues..

I'm light weight at 59kg and 170cm..

I struggle with recovery and find a lack of leg strength..

 

It would be cool to see what stronger riders of similar weight do, to become stronger on the bike..

[Jurgens Smit]

No supplements. Just try to eat healthily with higher protein foods.

 

My form is fine. I squat low and heavy (well for me ~110kg, I weigh ~70kg), 3 x 10. Dead lifts the same, with some leg extensions, calf raises, etc. I used to do more sets, and toned it down for this reason.

 

I've used it before, and actually still have a tub at home. Honestly can't tell if it makes a difference, or if there are any performance gains.

So I just try to eat ~3400 Cal and ~160 g protein. 

 

Do you eat within 30-40min after your workout? Protein Shakes are handy if you can't make that window.

Creatine is an amazing supplement that delivers long term results. One use won't do anything for you but consistent use over a few weeks will start to deliver results. 

 

How often do you do your strength work? What I noticed when I followed the more traditional bodybuilding idea of a muscle group once a week I would have crazy sore muscles. Try to either break up that into 2 sets so you can do it on different days, or go lighter and do it more often.

 

My strength work I do 3x pw: Monday heavy Wed light(Kettlebell work higher intensity @ 20kg) Thur heavy

My heavy sets I like to work at 5x5 with about 1-2min rest

[Jurgens Smit]

While in principle I do agree with what you say I also disagree. Building muscle happens when you create micro tears in muscle fibres, and anything (no matter how you get there) that pushes a muscle to failure will create these tears.

 

So this training program is done with supersets and only 30 seconds of rest before starting the next superset. Which trust me pushes you to failure big time.

Drop sets / super sets  are not the same as working within a specified rep range.

Yes they do push you to failure (which is not always good).

 

The best way to put on strength without gaining (too much) weight is lower reps higher weight. Specifically in the 3-5 rep range. 

That being said one should still train in the other rep ranges as well. This is where a proper periodized training plan comes in.

[stefmeister]

Do you eat within 30-40min after your workout? Protein Shakes are handy if you can't make that window.

Creatine is an amazing supplement that delivers long term results. One use won't do anything for you but consistent use over a few weeks will start to deliver results. 

 

Yes, oats before I gym, and eggs and yogurt afterwards.

I've done the whole creatine with loading etc phase for up to 6 weeks at a time.

 

How often do you do your strength work? What I noticed when I followed the more traditional bodybuilding idea of a muscle group once a week I would have crazy sore muscles. Try to either break up that into 2 sets so you can do it on different days, or go lighter and do it more often.

 

My strength work I do 3x pw: Monday heavy Wed light(Kettlebell work higher intensity @ 20kg) Thur heavy

My heavy sets I like to work at 5x5 with about 1-2min rest

 

About 4 times a week. 

Monday: leg and back 

Tuesday: Chest and core + very chilled ride in the evening, mostly just to hit a few dh lines.

Wednesday: Rest, Average ride after work (~35km).

Thursday: Shoulders, Core, calfs. Chilled ride, depending on time.

Friday: Core, arms, lats, upper back (again)

Sat & Sun: just cycling.

[J∆kk∆ls]

Big legs DON'T = Strong legs! 

 

Bunkies, are focused for core and body stability but are great for leg strength and more importantly creating balance between left and right! 

 

[Jurgens Smit]

About 4 times a week. 

Monday: leg and back 

Tuesday: Chest and core + very chilled ride in the evening, mostly just to hit a few dh lines.

Wednesday: Rest, Average ride after work (~35km).

Thursday: Shoulders, Core, calfs. Chilled ride, depending on time.

Friday: Core, arms, lats, upper back (again)

Sat & Sun: just cycling.

personally I'd try to do shoulders and chest on the same day, and try to do legs on 2 days.

 

maybe 1 heavy session early in the week and 1 light session about 2 days later.

 

Also based on your schedule above you have no rest days? Doesn't the no rest get to you?

[stefmeister]

personally I'd try to do shoulders and chest on the same day, and try to do legs on 2 days.

 

maybe 1 heavy session early in the week and 1 light session about 2 days later.

 

Also based on your schedule above you have no rest days? Doesn't the no rest get to you?

I usually rest one day a week, sometimes 2, it just depends how much work and life interferes. Cycling usually takes the back seat due to time constraints, weather and beer.  

['Kaze Pete]

Big legs DON'T = Strong legs! 

 

Bunkies, are focused for core and body stability but are great for leg strength and more importantly creating balance between left and right! 

 

I went thorugh the whole Lynotherapy thing + added bio work when Lyno was still OK for bios and physios to do it. Performed near miracles for me.

 

Struggling to find somebody who does Lyno, now that Benita and the physio assoc had a fall out

[J∆kk∆ls]

I went thorugh the whole Lynotherapy thing + added bio work when Lyno was still OK for bios and physios to do it. Performed near miracles for me.

 

Struggling to find somebody who does Lyno, now that Benita and the physio assoc had a fall out

Pity. Keep looking. I'm on a programme that corrected my balance from 54%-46% to 50%-50%. When I'm out by more than 2% I repeat the drill for a week. 

 

Bunkies have also improved my core strength a lot! Which has significant results on the bike! 

[DieTakalani]

if you got the cash , you could take his advice, sounds promising.

saw this video last night, might help someone out.