Strength to compliment running (Read 1850 times)

Look up exercises on www.bodybuilding.com I lift twice a week but do nothing for legs, although I have in the past. These days I pick one exercise for chest, back, shoulders, triceps, biceps, and abs. Sometimes I use free weights, sometimes machines. It really depends on what's available in the gym when I am lifting. I usually do 3 sets of each exercise. Sometimes I lift light and go high reps (15) and sometimes I lift heavy and go short reps (6-8). You have to keep changing your routine to continue to see results. And if you continously mix it up you won't get bored. Just check out that website and be creative. But as an example here are two very basic routines: Routine A: (all dumb bells) Chest: Dumb bell press Back: Dumb bell rows Shoulders: Dumb bell press Triceps: Dumb bell kick backs Biceps: Simultaneous Dumb bell curls Routine B: Chest: Incline barbell press Back: Barbell rows or dead lifts Shoulders: Barbell press Triceps: EZ bar skull crushers Biceps: EZ bar curls Some of these exercises might not be familiar so look them up. If you choose machines they pretty much speak for themselves, but I feel free weights are superior because they work more muscle simply by you having to balance the weights. You can also stretch the muscles better with free weights. You will get nice results from machines too. And for abs, keep it simple. Swiss ball crunches are great.

Turbo, I really feel doing total body exercise that hit core are key for you and runners. I work my whole body but the basics would be Walking Lunges One leg squats (or half squats or use ball behind back to start) Push ups or ball DB chest presses Plank (do on sides also) Ball crunches Choose exercises that force you to balance yourself and that may mean on ball, standing etc. Whenever you lay on a bench or machine, core is less active.

I am going to start weight training again next week after an absence of 1.5 years. I read something in one of my triathlon books that you need weight training more than you think especially after 40. I think it will give me more power and endurance for longer runs and uphill biking. I have a half IM at Sado in September so I figure I should start changing my training routine now and add weight training.

Just standing doing the bicep curls and shoulder presses is just fine. Not a fan of standing on BOSU doing these exercises. It really affects your ability to lift any amount of weight which is the purpose of the exercises you are doing. Standing is just fine doing these exercises and others. I would rather you do each exercise standing on one leg for enhanced balance work.

I prefer to sit when doing curls. Much more stable, and I don't spill my beer as easily.

Econo, I love you.

I totally agree with Todd here. You cannot focus 100% on the muscles you're supposed to be hitting while standing on a BOSU. I usually do shoulder presses sitting down to further isolate the delts. And I love seated incline biceps curls. I do use BOSU's however, but just by doing alternating leg raises which works and core and enhances balance.

Yeh, I am with you Marcus. I do like to stand as much as possible though from a balance/core standpoint and it does allow you to lift a bit more weight (as other muscles can assist) which can be good or bad if severely cheating. BUT, the benefits of sitting allow more isolation and specific work and a bit less stabilizer work which has advantages also. A combination is just fine. Yes, I love the dual seated incline DB curls. The stretch (myotatic stretch reflex) is awesome and you can't really cheat. I always like to do core exercise for strength i.e. standing DB, BB curl, then one that activates stretch reflex and finish with an exercise involving complete contraction and end of concentric movement i.e. concentration curl or lying (facing down-arms hanging) incline DB curls (awesome)! Try doing this with all body parts, it is a nice sequence and quite effective!!!