I am trying to determine when enough is enough. How strong should you be, when does diminishing returns or even loss of endurance performance come into consideration. Are there general ideas/theories about what your strength to weight ratio should be by given exercise to optimize your strength training? For example squat 1.8 times your body weight, perhaps once you reach this strength your gains in strength will no longer benefit you or may hinder you (increased body weight). How much does a triathlete need to bench press, curl, shoulder press, etc?
I am trying to determine when enough is enough. How strong should you be, when does diminishing returns or even loss of endurance performance come into consideration. Are there general ideas/theories about what your strength to weight ratio should be by given exercise to optimize your strength training? For example squat 1.8 times your body weight, perhaps once you reach this strength your gains in strength will no longer benefit you or may hinder you (increased body weight). How much does a triathlete need to bench press, curl, shoulder press, etc?
You can never squat too much. 1.8 times body weight should be your warmup. One leg, of course.
Bench Press - 225 lbs for at least 12 reps. Any less and you’re missing the boat.
Curl (bicep) - at least 40 lb dumbbells for 8-10 reps.
Curl (leg) - The whole stack, whatever weight is on the machine.
Shoulder Press - 185 lbs for reps again
How could you possibly think about cycling fast without being able to squat HUGE numbers? I mean come on, let’s be real here…
Bench: body weight 10 times
squat: 1.5 times body weight 10 times
shoulder press (body weight): 1/3 body weight 25 times- shoulders are a collection of small muscles, so don’t push huge weights w/ them (trust me, 75# overhead dumbbell presses look cool, but do little for what you want in tri)
I’d say these are max bounds, and doing any more will result in enough bulk to slow you down. Its a fine edge- any excess fat at this strecgth level will really tip you over the line w/ weight.
BTW, if you insist on doing a hard leg routine w/ weights, split up your quads/hamstrings days (squat/deadlift)- you can do an LSD run the day after squats, but not after deadlifts- your hamstrings will be fried, and you’ll end up dragging a toe and tripping.
All this is great for the general athlete, but I quit weights entirely 18 months ago, and quit pushing huge weights at the end of 02. Big arms are slow.
You can never be to strong but you can be unbalanced which can lead to many issues. Many endurance athletes worry about bulking up and putting on mass from weight training. Truth is you most likely wont put on bulk that will harm your performance if you are primarily training as an endurance. Reason being that when you do endurance training your muscles will naturally tend to slim out for a variety reasons.
The NSCA strength and conditioning journal has had several studies that have suggested that that strength training is quite beneficial for endurance athletes. The more you can replicate what you are doing in a actual sport while strength training the more beneficial your results will most likely be. Most guys love to do biceps curls and the bench press but how much dose that movement really replicate what one dose in a triathlon? One legged squats or lunges are more trathlon specific as you are using single leg strength and balance as done in cycling and running.
In terms of reps, sets, intensity for results it all depends on the athlete for what will be the most beneficial. This can vary due to the type of race being performed, weaknesses, injuries and time of year to list a few.