Notices
Track Cycling: Velodrome Racing and Training Area Looking to enter into the realm of track racing? Want to share your experiences and tactics for riding on a velodrome? The Track Cycling forums is for you! Come in and discuss training/racing, equipment, and current track cycling events.

2014 Weight Lifting!!!!

Old 04-25-19, 05:23 PM
  #1001  
brawlo
Senior Member
 
brawlo's Avatar
 
Join Date: Apr 2011
Location: Australia
Posts: 1,090
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 246 Post(s)
Liked 24 Times in 22 Posts
Originally Posted by topflightpro View Post
I also have very wide feet, so there are not many options for good weight lifting shoes for me - I might be able to wear Converse All-Stars if I removed my pinkie toes.
I don't have super wide feet, they're kind of in between, but I do have wide toes. I dealt with skate shoes for a long time, but a couple of years ago, I found Merrell Trail Glove 4 shoes. They are hands down the most comfortable shoes that I've worn. They are a "barefoot" shoe, ideal for weight lifting, and the toe area has heaps of room. I don't think I will ever be without a pair now
brawlo is offline  
Old 04-28-19, 08:18 PM
  #1002  
ToddTheBod
Junior Member
 
ToddTheBod's Avatar
 
Join Date: Oct 2018
Location: San Defrangeles
Posts: 24
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 4 Times in 4 Posts
Something else to consider for anyone looking to gain weight, is that your training should also reflect this desire to gain weight. Eating at a caloric surplus, even if it's pretty clean, and not doing work that will stimulate a lot of hypertrophy, means you won't gain much muscle.

Hypertrophy work is more often than not a lot of volume. Look at traditional bodybuilding routines or early season PL/WL stuff. You'll likely see lots of sets of 10.

There's not anything magical about sets of 10, but it's a nice sweetspot that let's you build up a decent amount of fatigue, which is the driver for hypertrophy, without having your CNS fatigue tap out first. Studies have shown you can get just as much hypertrophy from any set/rep scheme, as long as the fatigue is the same. Building up a lot of muscular fatigue with heavy singles is just way too taxing (look up the Bulgarian weightlifting program from Ivan Abajiev if you want to see what volume made up of only max attempts looks like...we are talking max front squat, snatch, and clean and jerk *every day* indefinitely)

So if you gotta accumulate fatigue and volume from gym work, this will most definitely interfere with on the bike work, which means it's something best left for the off-season or base season.

Nothing stops you from doing a volume heavy gym session once a week in season, but it definitely has the potential take away from whatever you're doing in season.

Also worth considering that lots of volume gym work is really a lot of moving pretty slowly, which is teaching your muscles to contract slowly, which is very much not like pedaling at 120 or 140 RPM. It's also important you take the new muscle you gain and transform it into speed later. Hopefully this would be addressed through proper periodization.
ToddTheBod is offline  
Likes For ToddTheBod:
Old 05-04-19, 08:01 AM
  #1003  
KraneXL
 
KraneXL's Avatar
 
Join Date: Feb 2015
Location: La-la Land, CA
Posts: 3,623

Bikes: Cannondale Quick SL1 Bike - 2014

Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 3405 Post(s)
Liked 233 Times in 179 Posts
Hurrah! Set a new milestone last night. Pressed the complete stack on the pec deck for reps and multiple sets. Last year that was just a dream, but last night it actually came true.

Nothing to write home about in normal weightlifting world (in fact its pretty unremarkable), but in my training routine, its an occasion for celebration.

Of course anybody can have a strong day. So the real test would be to repeat it during my next and subsequent sessions. Will have to wait until next week to see what happens. So for now, TBC.

In other news, shoulder press is holding steady. No stronger, but no weaker either. I have however, be able to increase my range of motion (ROM) even if by only a few degree. Before, a simple vertical deflection of 5 degrees gave me excruciating pain. Last night it was just mildly irritating. But again, its consistency that is the true teller of progress. Train safely.
KraneXL is offline  
Old 05-07-19, 11:06 AM
  #1004  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
Originally Posted by KraneXL View Post
Hurrah! Set a new milestone last night. Pressed the complete stack on the pec deck for reps and multiple sets. Last year that was just a dream, but last night it actually came true.

Nothing to write home about in normal weightlifting world (in fact its pretty unremarkable), but in my training routine, its an occasion for celebration.

Of course anybody can have a strong day. So the real test would be to repeat it during my next and subsequent sessions. Will have to wait until next week to see what happens. So for now, TBC.

In other news, shoulder press is holding steady. No stronger, but no weaker either. I have however, be able to increase my range of motion (ROM) even if by only a few degree. Before, a simple vertical deflection of 5 degrees gave me excruciating pain. Last night it was just mildly irritating. But again, its consistency that is the true teller of progress. Train safely.
That's awesome.

Don't discount yourself! Progress is progress. Stronger is stronger.
carleton is offline  
Old 05-07-19, 12:13 PM
  #1005  
KraneXL
 
KraneXL's Avatar
 
Join Date: Feb 2015
Location: La-la Land, CA
Posts: 3,623

Bikes: Cannondale Quick SL1 Bike - 2014

Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 3405 Post(s)
Liked 233 Times in 179 Posts
Originally Posted by carleton View Post
That's awesome.

Don't discount yourself! Progress is progress. Stronger is stronger.
Thanks, I really appreciate that.

I felt all warm and fuzzy last week after making that lift. You train and train with no results and think that its never going to happen (especially as we get older), then one day BAM! You move up to the next level and have to check the machine. LOL, I checked 3 times to make sure I saw what I saw.

I've been experimenting with protein supplement amounts (after seeing some controversy on a couple of youtube videos). I added another 3 scoops(75gm)/day. Although at 28$ per bucket not sure I can keep that up for long, but we'll see.

On the other hand, I've also been getting an extra hour of sleep as well, after checking with my health care practitioner. So it could be that, or a combination of the two. The limited sleep might not effect you in routine daily activities, but it can have a big impact in weight training, and to a lesser extent, aerobic exercise.
KraneXL is offline  
Old 05-07-19, 12:23 PM
  #1006  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
Lack of sufficient sleep can definitely stall progress and even lead to regression. On the meso and micro level, meaning systematic lack of sufficient sleep and even poor sleep the night before heavy lifting.
carleton is offline  
Old 01-07-20, 08:38 AM
  #1007  
ruudlaff
Senior Member
 
Join Date: Jun 2016
Posts: 189
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 84 Post(s)
Likes: 0
Liked 5 Times in 5 Posts
Originally Posted by carleton View Post
Lack of sufficient sleep can definitely stall progress and even lead to regression. On the meso and micro level, meaning systematic lack of sufficient sleep and even poor sleep the night before heavy lifting.
Was having a peruse through this thread and got to this eventually...as a father to 2 girls under 5...you don't know tiredness and how big a difference this makes until they come along
ruudlaff is offline  
Old 01-07-20, 11:01 AM
  #1008  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
Originally Posted by ruudlaff View Post
Was having a peruse through this thread and got to this eventually...as a father to 2 girls under 5...you don't know tiredness and how big a difference this makes until they come along
Yup!

On a related note, when I fist became a super-serious Masters racer, I noticed that even casual drinking the night before lifting had adverse effects on my lifting. Not due to a hangover, but due to poor sleep associated with intoxicated sleeping.

This led to me cutting my drinking back a lot because I simply didnít want to feel like crap under the barbell.
carleton is offline  
Old 01-07-20, 03:15 PM
  #1009  
KraneXL
 
KraneXL's Avatar
 
Join Date: Feb 2015
Location: La-la Land, CA
Posts: 3,623

Bikes: Cannondale Quick SL1 Bike - 2014

Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 3405 Post(s)
Liked 233 Times in 179 Posts
Ain't that the truth. In fact a poor night's sleep effects me so badly I've found it better if I forgo my workout altogether. I've tried pushing through it many times but its just unsatisfying and likely does more harm than good.

My biggest setback is the mind/muscle connection. Without sufficient sleep I just cannot connect and it feel as if I'm "driving by wire" with no feel on what my muscles are doing whatsoever.

On those occasion I've switched to machines since I can't gauge the intensity of the weight through the reps. I'll go from doing a rep to being completely spent without any warning. Considering the potential dangers, I won't make that mistake twice.

In the case of cycling I just bonked within a few blocks of home and lost all my balance and coordination. I ended up dismounting and walking the bike the rest of the way after sitting on a bus bench to regain my focus.

Last edited by KraneXL; 01-08-20 at 03:28 AM. Reason: spelling
KraneXL is offline  
Old 01-07-20, 05:35 PM
  #1010  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
The only time Iíve ever bailed and dropped a barbell when squatting was on the day after New Years Eve drinking.

Thankfully I was able to bend over and bail out safely backwards while dropping the bar on the safety rails.

of course, it sounded like a shotgun going off in the gym. I packed it up and went home with my new lesson learned...and embarrassed.
carleton is offline  
Old 01-07-20, 08:50 PM
  #1011  
carpediemracing 
Senior Member
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,168

Bikes: Tsunami Bikes

Mentioned: 34 Post(s)
Tagged: 0 Thread(s)
Quoted: 295 Post(s)
Liked 21 Times in 13 Posts
Thanks for bumping this thread up. I have to go to sleep but I'm going to peruse this thread at length. Power was out when I got home, 55 minutes until gym closed... I'll be going tomorrow morning.
__________________
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. Itís a big part of what we do, but fitness is not the only thing. Thereís skills, thereís tactics Ö thereís all kinds of stuff..." Tim Johnson
carpediemracing is offline  
Old 03-11-20, 06:30 PM
  #1012  
warx
Senior Member
 
Join Date: Nov 2013
Location: Marin County CA, USA
Posts: 68

Bikes: Venge, Koichi San II, Crux Sngl Spd, EVO, Stumpy

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 32 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Anyone read the article with new study (and older articles back to 2017) on Velocity Based Training?

https://www.bicycling.com/health-nutrition/a31159126/how-to-get-stronger-build-muscle-without-lifting-heavier-weights-study
warx is offline  
Old 03-11-20, 06:37 PM
  #1013  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
Originally Posted by warx View Post
Anyone read the article with new study (and older articles back to 2017) on Velocity Based Training?

https://www.bicycling.com/health-nutrition/a31159126/how-to-get-stronger-build-muscle-without-lifting-heavier-weights-study
From the article:

If youíre feeling good and moving the weights faster, for instance, you would increase the load. But if youíre lagging a bit, you would reduce the weight.
This isn't news. Any coach worth his weight in salt knows what to advise their athletes when they see this happen

Also the control gruop only tested 1-rep max, which no one actually uses to measure strength gains (except in weightlifting/powerlifting competitions) as they are so dangerous:

This study explored the effects of velocity-based training (VBT) on maximal strength and jump height. Sixteen trained men (22.8 Ī 4.5 years) completed a countermovement jump (CMJ) test and 1 repetition maximum (1RM) assessment on back squat, bench press, strict overhead press, and deadlift, before and after 6 weeks of resistance training.
Basically: For best results, adjust the working weight of your lifts based on how you feel. Too light? Add more weight. Too heavy? Remove weight.
carleton is offline  
Old 03-11-20, 06:39 PM
  #1014  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
You even see this in better weightlifting groups/clubs. "Man, that looked too easy! Add 20 lbs next set."
carleton is offline  
Old 03-11-20, 06:44 PM
  #1015  
warx
Senior Member
 
Join Date: Nov 2013
Location: Marin County CA, USA
Posts: 68

Bikes: Venge, Koichi San II, Crux Sngl Spd, EVO, Stumpy

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 32 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
True but there's some math as to when to stop based on slowing down I guess. I think this study (link below) and article speaks to it clearer:

Based on the velocity loading parameters from session to session, over the course of the 16 training days, subjects progressed from about 70% of their 1rm to 85% of their 1rm. Every session, they performed 3 sets with 4 minutes of rest. For each of the 3 sets, they performed as many reps as they could until the rep velocity for that set dropped by either 20% or 40% depending on which group they were in.

Major implications were found. Here is the quick and dirty version:
  • Subjects who worked until a 40% velocity loss, on average, had to perform 36% more total work and 40% more repetitions than the 20% velocity loss group.
  • Even with that added work, both groups showed similar/significant improvements in muscles size, sprint speed, and squat max increase over the course of the 16 sessions.
  • The 20% group had significantly higher Type IIx (fast twitch/explosive fibers) cross sectional areas after the cessation of the study.
  • The 20% group had significant improvements in the vertical jump test.
https://complementarytraining.net/ve...k-start-guide/
warx is offline  
Old 03-12-20, 01:31 AM
  #1016  
carleton
Elitist
 
carleton's Avatar
 
Join Date: Jul 2005
Location: Atlanta, GA
Posts: 15,822
Mentioned: 88 Post(s)
Tagged: 0 Thread(s)
Quoted: 1314 Post(s)
Liked 39 Times in 33 Posts
Originally Posted by warx View Post
True but there's some math as to when to stop based on slowing down I guess. I think this study (link below) and article speaks to it clearer:



https://complementarytraining.net/ve...k-start-guide/
That's the math on what they did, not what should be done.

We are all very different. Know that the specific regimen of 16 men between the ages of 18 - 27 for 6 weeks shouldn't define what every athlete should do.

This really seems like a study that some university students did using other university students for an assignment. Not that that categorically makes it not worth much. But, the takeaway isn't groundbreaking. It's stuff that people have known for decades (centuries?). It's "feeling it out" instead of simply lifting to a mathematical schedule (e.g. "Add 10lbs every lifting day to your squat.").
carleton is offline  
Old 03-12-20, 11:30 AM
  #1017  
warx
Senior Member
 
Join Date: Nov 2013
Location: Marin County CA, USA
Posts: 68

Bikes: Venge, Koichi San II, Crux Sngl Spd, EVO, Stumpy

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 32 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
My takeaway on VBT in general is it's a method for optimizing strength performance (not hypertrophy) where:
  • Concentric should be done fast with >75% 1RM. Eccentric slower.
  • Know just how many reps are enough to stimulate max adaptation without excess fatigue impacting next workouts
  • Measurement is once your concentric speed drops by 20% you have done enough (surprisingly early)
Sort of like how sweet-spot training is for endurance perhaps.
warx is offline  
Old 03-12-20, 05:17 PM
  #1018  
brawlo
Senior Member
 
brawlo's Avatar
 
Join Date: Apr 2011
Location: Australia
Posts: 1,090
Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 246 Post(s)
Liked 24 Times in 22 Posts
https://www.australianstrengthcoach....-sucks-part-4/

The other articles in the series are worth a read too
brawlo is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
smurfy
Training & Nutrition
7
07-17-14 08:49 AM
MrCrassic
Road Cycling
35
03-05-13 09:45 PM
texaggs
"The 33"-Road Bike Racing
19
12-20-12 04:22 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information

Copyright © 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.