Leg Workout
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Leg Workout
Hello all.
I started biking this year and my legs have become huge. But I'm wondering what other exercises I could do with weights to tone them out and build them more. It is winter here(soon) and I will be stuck on either a trainer or spin bike, but I have resistance machines in my apartment.
I started biking this year and my legs have become huge. But I'm wondering what other exercises I could do with weights to tone them out and build them more. It is winter here(soon) and I will be stuck on either a trainer or spin bike, but I have resistance machines in my apartment.
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Get some walking exercise that is very preferable for you bike riding. I think you have to strong your feet as running and walking it gives very strong base to you.
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Squats, deadlifts, weighted lunges, weighted step ups, kettlebell swings...And don't neglect to exercise your upper body, having huge legs and no upper body just isn't right.
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Hello all.
I started biking this year and my legs have become huge. But I'm wondering what other exercises I could do with weights to tone them out and build them more. It is winter here(soon) and I will be stuck on either a trainer or spin bike, but I have resistance machines in my apartment.
I started biking this year and my legs have become huge. But I'm wondering what other exercises I could do with weights to tone them out and build them more. It is winter here(soon) and I will be stuck on either a trainer or spin bike, but I have resistance machines in my apartment.
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Unilateral high step ups and straight legged deadlifts will help translate that added strength to increased power to your bike's drive train.
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Don't forget to throw in lots of core exercises into the mix. Your core muscles are what supports everything else you do on and off the bike. Core Exercises: The 21 Best Bodyweight Moves | Greatist
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Twice a day, I climb the stairs up and down from my basement, 10 times. Holding a 35# dumbbell. I think that this made a bigger difference to my leg strength than running did.
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Why Every Athlete Should Do Farmer's Walks | STACK
This an excellent exercise for overall strength and endurance.
This an excellent exercise for overall strength and endurance.
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More old school ideas...
https://www.t-nation.com/training/old-school-training
My legs and core were never stronger than when I used to do heavy squats 3 times a week and then push my truck 100 yards back and forth across a parking lot on the "rest/recovery" days.
https://www.t-nation.com/training/old-school-training
My legs and core were never stronger than when I used to do heavy squats 3 times a week and then push my truck 100 yards back and forth across a parking lot on the "rest/recovery" days.
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I do weights at the gym twice a week until the high season, then once a week.
From October to the end of December, I've been doing 9 pulling exercises on Tuesday and 9 pushing on Thursday, so squats only once a week, and doing 3 sets of 12, then 4 sets of 10. Last set to failure.
From January 1 to the end of March, twice a week I do: half squats, horizontal rows, back machine, one-legged presses, benches, hip flexion, and standing calf raises. 1 set of 12, then one set of 4 or to failure, max 6 reps.
From April 1 until the end of the season, once a week I do the same as above, but only once a week.
This is all that's necessary for optimum cycling performance.
From October to the end of December, I've been doing 9 pulling exercises on Tuesday and 9 pushing on Thursday, so squats only once a week, and doing 3 sets of 12, then 4 sets of 10. Last set to failure.
From January 1 to the end of March, twice a week I do: half squats, horizontal rows, back machine, one-legged presses, benches, hip flexion, and standing calf raises. 1 set of 12, then one set of 4 or to failure, max 6 reps.
From April 1 until the end of the season, once a week I do the same as above, but only once a week.
This is all that's necessary for optimum cycling performance.
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However if it's a good pure leg workout you want, try this one:
Legs Like Jessie's: Hilgenberg's 7-Move Workout
That would be a well-rounded workout for a cyclist.
Legs Like Jessie's: Hilgenberg's 7-Move Workout
That would be a well-rounded workout for a cyclist.
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However if it's a good pure leg workout you want, try this one:
Legs Like Jessie's: Hilgenberg's 7-Move Workout
That would be a well-rounded workout for a cyclist.
Legs Like Jessie's: Hilgenberg's 7-Move Workout
That would be a well-rounded workout for a cyclist.
If you have just starting riding and feel that you lack leg strength, you'll benefit more from traditional (and heavier) lifts. This might also apply to a climbing type with years of experience who lacks the leg strength to realize their full potential, or those with very limited time who rarely ride more than 20 miles at a time. This definitely applies if you are like the OP and your "legs have become huge", but you will not be satisfied with anything less than ginormously humongous
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