Weight lifting question
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Moderators: k9car363, alicefoeller | Reply |
2016-12-20 8:31 AM |
62 | Subject: Weight lifting question Hopefully this is the right place to put this! So, over the last 18 months, I lost 100 lbs most of which was through lifting weights. I incorporated running as well. I've run 5k, 10k and a half marathon and my next goal is a Sprint Tri this summer and maybe an Olympic(or another Sprint, unsure yet). That being said, I want to continue lifting. Those of you that do still weight train during training for Tris, what do you do for specific lifts and what do you focus on? It's a tough transition for me, going from lifting fairly heavy to focusing on it being a support for my cardio training. Any help or advice is welcome. I've searched the interwebs a lot and found a lot of different opinions, but wanted to check into this great community as well. Thanks in advance! |
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2016-12-20 9:07 AM in reply to: joshwennes |
Extreme Veteran 959 Greenwood, South Carolina | Subject: RE: Weight lifting question I like lifting after my swim and running work outs. I usually do a 30-45 minute fast pace weight work out (no resting between sets). Example: I will do a set up ABs and then dumb bell presses and then repeat 3X. Again, no resting. I lift for tone and don't go too heavy. |
2016-12-20 9:13 AM in reply to: GODAWGS |
Expert 4598 Middle River, Maryland | Subject: RE: Weight lifting question Originally posted by GODAWGS I like lifting after my swim and running work outs. I usually do a 30-45 minute fast pace weight work out (no resting between sets). Example: I will do a set up ABs and then dumb bell presses and then repeat 3X. Again, no resting. I lift for tone and don't go too heavy. I have a similar routine, though I will lift a little heavier in the off-season. |
2016-12-20 9:18 AM in reply to: jmhpsu93 |
62 | Subject: RE: Weight lifting question So what are you guys focusing on in the gym? Major muscle groups(bis, tris, lats, shoulders, hams, quads, chest, abs) in a full body workout or specifically targeting certain groups? How many days per week? |
2016-12-20 1:54 PM in reply to: joshwennes |
Extreme Veteran 959 Greenwood, South Carolina | Subject: RE: Weight lifting question Off season Monday: Running - no work out Tuesday: Swimming and arm work out with ABs in between all sets. Work on the core which will help in all three sports. Wednesday: Running and chest work out with ABs in between all sets. Thursday: Swimming and back work out with ABs in between all sets. Friday: Long run day. Focus on core work with mixture of arms and chest. no weight training on weekend as I focus on bike training. I don't do legs anymore since they get the work out in my running and biking. I come from a weight lifting background with a lot of leg training so I don't feel guilty of ignoring them now in the gym. I will do a lot of stretching after my work out and use foam rollers. I will do more bike training during the week in race season. |
2017-01-03 9:21 AM in reply to: GODAWGS |
Veteran 427 | Subject: RE: Weight lifting question I used to focus on muscle groups on a single day (e.g. back/biceps one day, chest/tri on another day, shoulders/legs on another day). Now, I really just enjoy doing an all body workout with weights that get me to do at least 10-12 reps the first set and 8-10 reps the 2nd set. So a typically workout would be: - 2 exercises chest - 2 exercises tri - 2 exercises back - 2 exercises biceps - 2 exercises shoulders - 1 exercise shoulder shrug - 2 exercises leg quads - 1 excercise leg curls/hamstrings I complete this in about an hour and then do about 15 minutes core work. |
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2017-01-03 11:10 AM in reply to: joshwennes |
Pro 6582 Melbourne FL | Subject: RE: Weight lifting question Congrats, you've made some great progress! I basically started over after a year and a half of dealing with feet issues. I haven't lifted weights in many years and this past summer was really feeling the weakness. I bought some used weights and a old squat rack off craigslist a few months ago and have slowly been building up my strength again. I currently have two full body workouts I alternate. I'm doing a single set of 12 to 20 reps on the weights, when I get to 20 reps I add weight. Pull-ups I do what I can do to failure. Pushups I'm at 9 reps and core I'm between 25 and 50 reps. WO #1: Deadlifts, military DB, upright rows DB, bent over rows barbell, pull-ups, 4 exercise pushups routine #1, 4 exercise core routine #1, bicep curls, tri skull crushers. WO #2: Squats, shoulder DB raises: side, front, bent-over rear; inverted pull-ups reverse grip, straight leg deadlifts, 4 exercise pushups routine #2, 4 exercise core routine #2, DB bicep hammer curls, tri overhead extensions. |
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