Dub, you mentioned some exercises should be higher reps. What I’ve read here is that includes abs, obliques and erector spinae muscles. Is that right? But how many reps are too many? For example, is anything more than 15 sit-ups wasted, meaning I should increase the incline or add weight?
Not necessary. Erector spinae is alright to do high reps, so are abs. But they can benefit from weight training and intensive core work. Stabilizing is the most important job of these muscles. Like these people have said, sit-ups aren't the best possible option. But they will not probably destroy your spine either. Sit-ups are just a bit boring, and usually if you increase intensity, it turns into hip flexor exercise. What I meant with high rep movements are moves for muscles like shoulders, rotator cuff and some hip movement muscles. Also Robert as one prefers high volume to back training. High rep is more for mobility, rehad and prehab than anything else.
On core training, THIS
is a good starter article around the subject. It's written be Bret Contreras and Brad Schoenfeld
But about the leg training…. I’ve read a lot of the articles in the weight training section of this site and my own experience suggests a contradiction. Somewhere I read that nothing beats doing your sport to train for your sport. And around here (hilly), I get little high rep spinning and lots of hill climbing. I thought the leg work in the gym was helping my cycling a few months ago but wasn’t sure if it was just the time on the bike and my weight loss that made me feel stronger. My one concern is with the hamstrings. They don’t get as much work cycling as the quads and calves. But working them increases time in the gym, and I really feel that controlling that time helps me be consistent with it.
Change your split to fit leg training into it. Two or three exercises a week isn't that much. Leg work might effect your cycling results, as it probably helps your body to handle and reduce the lactic acids you make in higher intensities. (Box)Squat and Deadlift. Hip thrust for glutes.
What do you guys think of the one set of warm-up and one set at 3-8 reps? There’s evidence I read that more than one set after the warm-up is only minimally helpful.
No. I don't like that, especially with something like 6-8 reps. The exercise and rep range loses all meaning. 80% of results come from 20% of training. That's one "truth" that has been tossed around, and it just might be true. The first set is important yes, but I think the last reps of every set mean a lot more.
Yes, I agree I should use more free weights, but I need to get to them gradually. For instance, after this month of Smith machine dead lifts I’m going to try barbell dead lifts next month. I also need to be careful due to chronic injuries. As a cyclist, I’ve had my share of falls and injuries – three broken collarbones, a broken scapula and countless cracked ribs. I also have some shoulder problems that make deltoids and some chest work problematic. But I do it.
Start with lower weight, do lots of warm-up reps (20-30) in several sets, increasing the weight to the actual work set. Focus first on the technique, then on the results.
And Stu, John Meadows have some points on smith machines. He's more a bodybuilder and these tips are not for me so to speak, but he makes good points.http://www.t-nation.com/free_online_art ... th_machine