Good exercises to do with free weights?

[tman88g]

Hey guys, I was just wondering if anyone had any good exercises to do with free weights? All I've been doing with them are bicep curls, tricep curls and "benching". I do alot of running each week, as well as push ups and sit ups . On the track I have alot of endurance, but I'd really like to get some more upperbody strength, so tossing around the bike will be easier. Any suggestions?

[Satch0922]

I used to use 12oz weights but I gave that up! Now I just bench press a YZ426.

Actually over the years the best thing I have found for MX riding is either cycling or running. That along with basic curls , bench and yes...push ups work great.

[char393]

and Satch would know about push ups....he's the push up king!

[Woody_393]

I know this isn't what you asked, but IMOP, the best muscle to work for MX is your legs.

The other thing I would do it bent over rows, since the back is probably the second muscle group that gets worked. So basically, anything to make your back, and shoulders stronger is going to help.

[tman88g]

Yeah, I think my back needs strengthening. I know you have to be more careful when exercising your back muscles. I'll try looking up some good back exercises later. I think I'll start doing some more push ups as well. During the school year, I usually try focusing on strengthening my legs more then my upperbody, only because of the sports I play. So I know my legs aren't really a problem now.

...Just as an aside, if you have the time in your weekly schedule, I would highly recommend running. I try to run 4, sometimes 5 times a week if I can. Usually 3 of those runs are around 3 miles, and one or two of them are around 5 miles. I try focusing more on speed in the 3 mile runs, and endurance in the 5 milers'. Running has really helped my stamina on the track. I'm not very fast, but I still can manage riding many laps without feeling really tired at all. Just thought I'd share.

[char393]

I agree on the running....it really does help your stamina.

I was (key word...WAS) running at least 3 times a week. When we went and rode in the desert last fall, we rode a good 60-75 miles and I just felt better and better as they day went on. My hands got tired before I got winded.

Now if I could just find that motivation pill I was taking before....I need to get my arse back on the treadmill. :

[Woody_393]

If you find it Char, please fedex me that info. I'm in deep need of that pill as well.

[Smashinz2002]

TMAN, when I read that you want a "strong back" (and a major cardio trauma test), I just had to post a reply. If you want a strong back, then DEADLIFT! No excuses, I know it's terribly hard work, I know it makes you feel like puking, but it's the BIGGEST and BADDEST lift (other than squats), that you can do to get a super strong back (also it works over 75% of your entire musculature, including hitting your legs and glutes hard). I know, because I've been doing them for years.
Anyway, for a good workout routine, all you really need is a good solid bench with a wide rack, a 7' olympic barbell, and a set of olympic style weight plates. Also you will need a good set of solid dumbells, the ones with fixed welded weight ends.
ALWAYS includes the following lifts as the core of your workout routine: 1. Bench Press , 2. Squats, and 3. Deadlifts
Use an olympic bar and weight plates for all these lifts, no machines. Other lifts you do should be considered supplemental to your main core lifts listed above. Dumbells are used for this, for example, tricep kickbacks, bicep curls, inclined dumbell presses, and so on.
Work the Bench press twice a week, the Deadlift once a week, and the Squat once a week. Tack on some supplemental lifts with the dumbells after doing your bench press, deadlifts, or squats. Always do the big lifts first, then work the isolation stuff if you must. Results come with commitment and hard work.
Good luck!

[tman88g]

Wow, thanks for the great reply. I suppose I'll need one of those weight lifiting belts too, to help support the back when doing squats, deadlifts, etc. Would you happen to know of any particularly good places to buy all this stuff?

[Smashinz2002]

Oh yeah TMan I did forget to mention a lifting belt. Of course you should use correct and proper form for every lift, but it's especially important to use good form for deadlifts and squats. Cheating on those lifts can cause serious injuries, so be careful and keep your head up, chest out, back flat, butt down low, and then pull like crazy.
A lifting belt is really used more to support your abdomen than your back. You need a belt only for the very heavy, low rep lifts. On the other hand, a lifting belt does support your back also, causing a loss of efficiency of the workout for your back. You want a strong back, so you're going to have to use your back during these workouts, and only use the belt for the very heavy stuff where your gut is going to need support, more so than your back.
A good lifting belt is the leather buckle type, NOT THE VELCRO TYPE! Velcro type belts can "pop loose" during a lift, causing severe injury! Do not use the velcro type belts!
And don't worry about getting "too bulked up or muscle bound to ride dirt bikes". If you don't use Drugs (steroids), then you WILL NOT bulk up too much! I mean look at my pic, I'm only 192lbs or so and not musclebound, but I am strong as an ox and in great shape. So don't believe that myth that if you lift heavy you'll get all musclebound and huge, it ain't gonna happen. What will happen, is that you will gain some muscle mass, maybe 20lbs during the first year, but after that gains come far slower. You will also get into the best shape of your life and become extremely strong, which is great for riding dirt bikes aggressively.
For example I hear all these people complaining about "arm pump" from riding. Reason? Simple, they are NOT FIT! Once you get fit and in shape you will never get arm pump I can promise you that. Just keep your workouts a lot more physically intense than your riding style, and you got it whipped!
Have fun and good luck !
L.L.

[icantslowdown]

Stick with compound movements - barbell bench press, dumbbell military press (less rotator stress than with a barbell), squat, stiff-legged deadlifts (for hamstrings), deadlifts (lower back), barbell or dumbbell rows, wide lat pulls. Since you're training for overall athleticism and endurance as opposed to bulk, I would skip specific training for biceps and triceps as these get worked during your compound movements.

2-3 sets of each, 8-10 reps per set. On set 3 you should be struggling with the 8th rep.

You also don't want to perform all of these exercises in one day. To do all of these at one time would drag your workout out to several hours, and once you pass about the 75 minute mark you start entering catabolism (tearing muscle tissue down to feed your metabolic fire) and that's something none of us want.

At the very least, split your workout into upper body/lower body. Since you're not aiming for bulk, you can probably perform both workouts twice weekly, with three days to rest or race.

I bodybuild, so my workouts are broken up slightly different:

Monday - Legs/Lower Back
Tuesday - rest
Wednesday - Chest/Triceps
Thursday - Back/Biceps
Friday - rest
Saturday - rest
Sunday - Neck/Shoulders/Abs

The most important factor is rest, rest, rest. Second is food, food, food. Your body doesn't grow while you're working out, it grows during rest while it's recovering.

Just my .02

jimbothenutcase

[Woody_393]

Very good info. Thanks for sharing