Work out, how?

[shiftMX]

Frakke, the running you are doing is great, but in my opinion, doing moderate weight in the gym with high reps really is not benifiting you at all...i am asuming you are not trying to gain weight by lifting in this manner? my advice, get in the gym three times a week like you are normally doing and hit it hard. do about 80%+ of you one rep max. do this for anywhere between 6-10 reps. if you can do 10 reps, increase the weight because you aren't going heavy enough. the most you should do is barley 8 reps without cheating in the form. i break it down like this..

day 1 - back, biceps

day 2 - thighs, calves

day 3 - chest, shoulders, triceps

your abs are always being worked whether you realize it or not, so you can usually throw a quick ab workout anywhere in those days, just get them between sets. i usually work out on monday, wednesday and thursday. however you do it, please take the weekend off for your muscles to rest and heal..only ride on the weekend. working out this way will not promise to make you grow huge, but you will notice big differences in strength gains and you'll be able to handle that bike alot easier. take me for instance, i am only 170lbs but i can bench and squat weight range of 225+ lbs. take this advice with a grain of salt if you want to, but i would just like to help...if you need anything else, just please let me know. i am always up to help someone plan thier workout routine.

just a thought though about someone saying they need to do cardio cause they become short of breath...i am not at all bashing anyone but riding is not a matter of lung capacity, it is a matter of using your muscles to throw that 200+ lbs bike around a track. anyone can do all the cardio in the world, but if you do not prepare your muscles for that kind of abuse, you will always be out of breath at the end of the moto. would Bush send soldiers into Iraq just because they passed the 1 1/2 mile run? certainly not. they have field survival training they must take and maintain and become acustomed to...like the muscles need to get used to riding hard like most of you do. next time anyone gets to the starting gate of thier race, just think...you are about to go into battle, would you rather have your muscles trained like someone heading into basic, or would you rather have them trained like an army ranger ready for battle.

this is just my mindset and in no way intending to tell anyone what they are doing is not the right way. if you just run, ride a bike, etc...i think it is positive and i am all for it. i am just one of these extremist people who like to push themselves to the limit constantly. oh and sorry if this post is long, but when people start talking fitness, i can't shut-up. just thought i'd add my .02...

[shiftMX]

sorry, i just had to add one more thing...working out makes bones stronger asuming an individual is taking in enough calcium. so whenever you hit the ground from that massive tailwhip you attempted , your bones have a better chance of withstanding breakage.

[madcow393]

since the GMBII ive been workin to be a better rider all around, and that means gettin in shape. so every other night i do pushups, and chest press w/ dumbells(i need some new ones) and crunches. then, on nights inbetween those i do arm curls, shrugs, & sholder flys. and i try to ride my BMX bike for at least 45min every day. I also am trying to watch what i eat.

has it worked? well yes! At the time of the GMBII i weighed in at 170. now i'm 155. and i feel much better. (now if only i could get a ride to the track )

[04whyzee]

I spend all day underneath cars and stuff so I'm too beat normally to do any kind of workout. I get a pretty good workout every weekend when I ride. I try to push myself super hard for about 5 straight laps then I will rest for 1 lap. When they guy that was in front of me comes back around I jump back on the track and go again. WHen I'm not riding the extent of my exercise consists of lifting my beer to my mouth.

[Mecrazyperson]

Originally posted by Frakke
I recently also bought the excercise stuff for your forearms. I'm hoping it's any good because I suffer alot from arm pump. Maybe anyone good suggestions to reduce the armpump, please let me know!!

They help out alote, Also try to stay away from pro taper's bars they give you arm pump like a mother...

[Woody_393]

Originally posted by Mecrazyperson
They help out alote, Also try to stay away from pro taper's bars they give you arm pump like a mother...

Huh? I'm not saying they don't for you, but after I got my PT's along with what I stated earlier in the thread, I don't have arm pump.

I do agree, the PT's seem to send some sort of vibration that is different, and my hands went numb one of the rides I was doing, but it was more associated with fatigue. I didn't get arm pump though.

Hey ShiftMX nice post.

I tend to agree with you. Probably the MOST important mucsle in MX is your Legs (specifically your thighs). Even if you are in good shape (cardio wise) if your thighs can't take the constand up and down shock (that's what I call it) then you are only as good as that muscle.

I know that the more stength my thighs have the longer and more relaxed I can ride.

[VET393]

ShiftMX, this is the input I need. I never had a trainer before and am lost when it comes to training. I dont feel you are bashing, just giving input. I still feel the best workout I get is hard woods riding or MX track riding. Mostly I need the excersize in the winter to keep in shape.
Woody_CRF, it is the constant up and down is what really gets me. I suppose working on my leg strength more is what I need to do. Thanks to both of you.

[Woody_393]

No problem. I need it too. I still am a firm believer that you need cardio, but you have to have the muscle strength to go with it.

If you think about how many times your legs have to go up and down it all makes sense. For me, the perfect solution (well as close as my $$$ will alow) is a stationary bicycle. I'm not a runner or a walker since my joints HATE me for it. But a bicycle seems to fit the bill really well. I get the cardio I need and my legs get a really good work out.

I would also suggest some lunges and leg presses or squats. I personally (when I worked out : ) like to mix it up. Do squats for a while, then mix it up to something else.

Anyway, the bottom line isn't just cardio, you have to weight train as well.

I however, don't necessarily agree with the low reps routine. I like to work more in the less weight more reps line. I'm no expert, but I believe anyone that trains for endurance will tell you to do more reps with less weight. When I say more reps I mean that the most you should be able to do on your first set is 15-16, then add more weight so you can do 13-14, then add more so you can do 11-12.

The other advantage to doing more reps with less weight initially is that you will develop correct lifting technique and won't be forced to "cheat" as it's called.

Regardless, good luck. I think we should start a work out group and start helping each other stay motivated to do it. Something along the lines of a support group.

[IwishIcouldride]

I ride mountain bikes in the woods twice a week. Usually do about 10 miles. I love doing it, its a great workout plus its fun. I do situps, pushups and some freeweights several times a week too.

[char393]

Originally posted by Woody_CRF
Regardless, good luck. I think we should start a work out group and start helping each other stay motivated to do it. Something along the lines of a support group.

I think this is a great idea Woody. It's always good to know you have someone supporting you and encouraging you when you're trying to stick with some sort of schedule. That always makes a difference for me anyway.

[Keetoman393]

Good post Shift! I try to run a couple of nights a week and do crunches and pushups but haven't done much lately. I am going to start riding enduros and will have to get myself in shape or it will destroy me!

Char, HIT THE DIRT AND GIVE ME 50!

How was that for support?

[MrsTwister393]

Originally posted by Keetoman393

Char, HIT THE DIRT AND GIVE ME 50!

How was that for support?

ROTFLMAO

[char393]

Keeto...I would but that would require too much effort because I'd have to dig down through the ice to get to the dirt...besides that, I don't see what hitting the dirt has to do with giving you 50 cents?

[Woody_393]

Ok, you thread hi jackers... LMAO.

[char393]

Woody...it wasn't me, it was the hairy one...I mean, uh, Keeto.

My posts were about workin out

[VET393]

I agree, someone needs to get this happening. I would give some suggestions but since I never trained before I'd be more a listener. I also would rather ride a bicycle than run. We have a weight bench and use it, but maybe not to its full potential.
So, I'm all ears! Also nutrition, I dont drink cokes hardly at all. Water and milk mostly. I'm up for suggestions there also.

[Honda_Rider_XR]

I try to run 3 times a week. That doesn't always work out though. I also do sit ups and push ups, when I remember. This last week though, we have some kids home for Christmas break so we've been playing basketball in the evenings for at least 2 hours. We have enough for 5 man teams, full court. I gotta tell you..that'll flat kick your butt!

I miss playing bball everyday soo bad, when i used to live in Sac (Sacramento ) i lived in a gated community and the basketball cour was right behind our townhouse and me and all the other kids there played everyday after school.
It was soo fun! I miss it though

[char393]

Vet...I'm not very good on the whole nutrition thing. I don't drink pop very often either, and I mostly drink water and coffee. I know the coffee isn't a good thing, but its my addiction. I know though, that after I cut out late-night "snacks" it sure helped in the weight dept. Personally, I think one of the biggest things is to make sure you eat a balanced diet....which is harder to do than most people think. I've had to do 24-hour food recalls with patients, and they're always surprised at how the numbers come out.

[VET393]

Well , it is only me and stickboy here. I do the cooking. So I can make the adjustments needed.

[Woody_393]

One of the other Mods actually suggested a forum like this and we (including me) (well not all, but most) shot the idea down.

We could however do it.