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A Monster on the Bike #2

Hi everybody!

This is the continuation of last weeks topic "strength training in cycling". Check it out if you've missed it.

Today as promised I'll show you how to get  those big legs of a sprinter and strong upper body to speed up your performance on the roadbike.

I'm going to present you a good workout routine for big gains which you can do during winter months. I'll reassure you won't be the same person after this routine - you'll be Hulk on a bicycle.

I suggest to perform 2 gym workouts a week during your general endurance period as this still leaves you enough time to spend on cardio. Between the sessions plan about 3 days of non lifting. The weight you should use is at about 80% of your 1RM (one rep maximum). Rest time between sets should be at 1-2 minutes, but while doing those heavy lifts like squats and deadlifts take as much time to recover as you need. This helps managing really heavy weight in all your sets. Before you start the gym session warm up for 5 to 10 minutes but not longer otherwise you'll waste important energy, energy you are going to need during this workout to really push hard - trust me.

Workout 1:

  1. Squats: 4 sets of 5 reps
  2. Pull-ups: 3 sets of 10-15 reps
  3. Leg Press: 3 sets of 8 reps
  4. Bent over One Arm Dumbbell Row: 3 Sets of 8 reps
  5. Leg Curl: 3 sets of 10 reps
  6. Leg Extension: 3 sets of 10 reps
  7. Back Extensions: 3 sets of 12 reps

Workout 2:

  1. Deadlift: 4 sets of 5 reps
  2. Incline Dumbbell Press: 3 sets of 8 reps
  3. Walking Lunges: 3 sets of 12 reps
  4. Lat Pull-Downs: 3 sets of 10 reps
  5. Dumbbell Shoulder Press: 3 sets of 8 reps
  6. Low Row Machine: 3 sets of 10 reps
  7. Bar Dips: 3sets of 10 reps
As a general rule use a weight that allows you to do the recommended number of reps. If you can do more - do more but increase the weight the next set. 
Now you're ready for dem GAIIINZ!

Next weeks last episode will be about: Strong midsection, a core like a champion for uncompromising force transmission.

Keep liftin' brah,
Glenn


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