Just started “convict training” (ie, weightlifting) for the offseason. I like doing it, especially as I’m getting older and losing some of that natural strength. My only advice is to ease into it if you haven’t been to the weight room in a long time or you won’t be able to get off of the toilet or comb your hair for about a week…
I checked an “IronYoga” DVD out of the library last week and finally got around to doing it last night. I liked it, I think I will buy it. It fits with the results you want pretty well.
a solid strength training plan would require 6 phases, 1st anatomical adaptation, 2nd hypertrophy, 3rd maxmium strength, 4th conversion to specificity of exercise, 5th competition and maintainance. a well though out strength program will develop joint flexibility, ligament and tendon strength, strengthen the core, develop stabilizers. train movments not individual muscles and will focus on increasing the physical capacity of the athlete.
Classic. Not to sound like a pr*ck, but talk about over-precision…
If you want to lift, just do so, and ease into it. Your body doesn’t know about any 6 phases. Add volume or resistance slowly over time.
funny you should mention that…my neighbor is a one of those “strongest man in the world” competitors and I always crackup when I come back from my morning run and see him pulling a loaded down Excursion up and down the street with a chain. He always comments that I am insane running so far early each morning…I am like WTF Dude…you are pulling a truck through the neighborhood…One day we will have the Strongman vs Ironman smackdown.
While running on the treadmill at the club last night, I was imagining challenging the beefiest-looking guy there to a contest: one upper-body machine and one lower-body machine. Upper: most weight you can move in 10 minutes on a lat-pulldown machine. Lower: most distance covered on a treadmill in 30 minutes. I suspect I’d win 
ALso, face it- you’re going to gain some muscle mass if you lift enough- there’s no getting around it. If you don’t then you are not working hard enough or not eating enough. If you don’t eat enough, you won’t have energy to workout and you’ll feel like shit the next few days following a good workout, not to mention your muscle mass that will be your friend in a race will deteriorate. But if you balance your time in the gym by doing full-body workouts, and concentrating on exercises specific to a sport (squats, leg extentions and calve raises for bike/run, and chest, shoulder and tricep routines for swimming) then you’ll just hit a lull and get bored quickly.
So wrong. Many can lift – and only lift, no cardio – and barely add any muscle at all. Everyone’s different. Many who are good at this endurance stuff are ectomorphic, and will struggle to ever add meaningful mass. Look around you at gyms… most aren’t terribly muscled up, despite hard work. If it were that easy to mass up, a lot more people would be sporting some serious muscular physiques.
Genetics, baby.
So lift and become stronger (via neuromuscular efficiency, etc). Only a few have to worry about gaining material weight, especially with anything less than year(s) of dedicated lifting.
It matters not how fast you finish the run, bike, and/or swim event, but how much you can bench press at the finish line. Word.
woof
It matters not how fast you finish the run, bike, and/or swim event, but how much you can bench press at the finish line. Word.
woof
WRONG!!!
It matters not how fast you finish the run, bike, and/or swim event, but how good you look doing it !!!
I agree with you- some people are genetically challenged to pack on muscle no matter what they do. I guess the point I was making is that if you eat right (and at the right time) you’ll gain some form of muscle mass - and that can be mass can be defining mass or bulking mass. Depends on what/how you are doing it. At a minimal, you gain defining mass while it’s replacing the fat you burn off.
Anyway, you’re right, it’s genetic, age, and other individual-related factors.
I gotta start writing scripts again. This is a hell of a jumping off point.
Don’t know if your a pr*ck or not maybe your friends could give you a better handle on that. Since the beginning of sports men and women have endeavor to run, jump, swim,etc faster, longer. We have not made great improvements of time and distance over the years, not because the simplistic notion of “Add volume or resistance slowly over time”. Nothing is that simple. Only because of the advancements of sports medicine and exercise physiology has greater knowledge been attainable and performances increased . Not only for the elite athlete but for most of us age groupers. This is a pretty smart site, why dumb it down? You might be happy with your times, that’s great, but I think people come to this site for information that has some merit or basis in science. Opinons? Well, everyone has one.
Don’t know if your a pr*ck or not maybe your friends could give you a better handle on that. Since the beginning of sports men and women have endeavor to run, jump, swim,etc faster, longer. **We have not made great improvements of time and distance over the years, not because the simplistic notion of “Add volume or resistance slowly over time”. **Nothing is that simple. Only because of the advancements of sports medicine and exercise physiology has greater knowledge been attainable and performances increased . Not only for the elite athlete but for most of us age groupers. This is a pretty smart site, why dumb it down? You might be happy with your times, that’s great, but I think people come to this site for information that has some merit or basis in science. Opinons? Well, everyone has one.
Now come on. So many holes here. First, have we really made great improvements since the coming of an era of more complex training programs (and measurement tools)? Hell no. Search for that topic on here, and you’ll find lots about how we’re not any faster than 10, 15 years ago, etc., nor are the precision-trainers any faster than the old school types (examples aren’t really fair since it’s n=1, but I recall Badmann doesn’t even use a heart rate monitor).
But more specifically and on topic, sticking to weight training… that breakout into so many phases is just silly stuff. Not just because the differences among them are minor, but also because the periods are so short. You just aren’t going to get a lot done (i.e., make much difference) in a month or so per “phase.” Weightlifters only lift, so I’m going with what they tend to do… slowly add volume and or intensity (aka weight on the bar).
I agree with you- some people are genetically challenged to pack on muscle no matter what they do. I guess the point I was making is that if you eat right (and at the right time) you’ll gain some form of muscle mass - and that can be mass can be defining mass or bulking mass. Depends on what/how you are doing it. At a minimal, you gain defining mass while it’s replacing the fat you burn off.
Anyway, you’re right, it’s genetic, age, and other individual-related factors.
Not sure what you mean there, but if I do… muscle is muscle. No such thing as defined muscle or bulky muscle. It’s purely the proportion of fat around it that determines how defined it looks.
And sadly, you can eat all you want and still not grow any muscle mass if your body just doesn’t want to. Kinda sucks!
Here is what I have started. I am trying to work on some muscle imbalances the winter months. Do 12 reps of at least two exercises. Pick two of the exercises each week . Add non-tri stuff for cardio if you need a break.
Monday: Biceps and Chest
CHEST
Exercise 1: Incline
Exercise 2: Flat
Exercise 3: Flys
BICEPS
Exercise 1: Standing dumbbells
Exercise 2: EZ Curl bar
Exercise 3: Seat Incline Hammer
Tuesday: Swimming and Core
Core Workout
Stability Ball Crunches
Stability Ball Crunches with Medicine Ball
Back Machine
V-Static: hold 15-25 seconds
Superman: each arm/leg
Lotus/back stretch
Stretch: 5 minutes
Wednesday: Shoulders and Legs
SHOULDERS
Exercise 1: Shrugs
Exercise 2: Press
Exercise 3: Rear Flys: on bench or reverse pulls
LEGS
Exercise 1: One leg press
Exercise 2: Extensions
Exercise 3: One leg curls
Exercise 4: One leg calf press
Abs: crunches
Stretch: 10 minutes
Thursday: Swimming do drills
Core Workout
Stability Ball Crunches
Stability Ball Crunches with Medicine Ball
V-Static: hold 15-25 seconds
Superman: each arm/leg
Lotus/back stretch
Stretch: 5 minutes
Friday: Triceps and Back
BACK
Exercise 1: Row
Exercise 2: Lat
Exercise 3: Assist Chin Up
TRICEPS
Exercise 1: Rope Pushdowns
Exercise 2: Triceps on back on ball
Exercise 3: Single arm
Remember just pick two exercises that work for you. If you have a problem area or an area with a muscle imbalance do 3 exercises for that area. Also cut an area if you want. (Ex: do only one bicep exercise) Its all about change and challenging your body and getting refreshed for 2006.
Good Luck!
I love it. 3 bicep exercises, for a muscle that is worked just fine by back exercises. 
One-leg leg press. Flys. See you at the physical therapist!
Yea, lots of holes here. Phases are 6-8 weeks anything less is not achieving real strength gain only neural changes. How you weight train and the results you want depends on load, tempo, reps and sets. It wouldn’t hurt you to read “Theory and Methodology of Training” by Dr. Tubor Bompa.
Yea, lots of holes here. Phases are 6-8 weeks anything less is not achieving real strength gain only neural changes. How you weight train and the results you want depends on load, tempo, reps and sets. It wouldn’t hurt you to read “Theory and Methodology of Training” by Dr. Tubor Bompa.
Probably wouldn’t hurt. Probably wouldn’t matter much either, as I’ve read plenty (and seen even more). Strength training was what I did before returning to endurance sports a little over a year ago after a brief 13 year hiatus.
Actaully, I don’t know what you mean…you strip away your fat and then look like Iggy Pop? How’s that going to carry you through an event? If you are able to even perform high-intensity exercise to complete any sort of triathlon, you need oxygen and nutrients to fuel muscles via cellular transport to the fibers being worked. When you push it, you tear the fibers and they grow back by food and rest (and water). This creates mass- it may be lean or volumizing, but that doesn’t mean bulk. The basic premise here is that muscle definition means adding muscle in some form. And this is A KNOWN FACT- muscle replaces fat when you feed it (or it will use the fat for fuel when you’ve been a dumbass and not given it what it needs for fuel). at any rate there’s a physical replacement.
Also, explain this to me:
"And sadly, you can eat all you want and still not grow any muscle mass if your body just doesn’t want to"
You mean if my protein intake is somewhere in the range of 70% of my bodyweight daily when I’m training, my body will actually tell me “Hey, stop it - I don’t want to grow any muscle. Quit feeding me, for chrissake”. Sorry, not buying your point there- there’s obviously something wrong with your diet if you really believe that, or you have some magic on/off switch that’s unbeknownst to the Medical community. Your body can’t tell you what it wants to do and what it doesn’t want to do (your mind certainly as hell can though). Your body requires three things at a minimal - food, water and rest. How you orchestrate that will dictate the particluar adaptation it undergoes as a result. i.e. you train for 3 hours a day, have a candy bar and a pop and then sleep like crap, guess what? your immune system breaks down because you neglected your body’s needs and you get sick. Your body didn’t make that end-result decision- it adapted to what you gave it. To the contrary, you train, eat, and rest correctly your body responds (adapts) positively.
But screw it, this is nonsense to sit here an nit pick. Just train smart and hard, eat right and get some sleep. you’ll get across the finish line.
testosterone plays a key role is muscle hyperthrophy from resistance training. there are two types of hyperthrophy, transient, which is the pump you get after a single set. this is mainly the result from fluid accumulation in the intercellular spaces of the muscles and last only a short time. then there is chronic hyperthrophy which is the increase in the of either the number of muscle fibers or an increase in the size of the existing muscle fibers. these theories are controversal. the number of muscle fibers you have is established by birth. who said it? “if you want to be a great athlete, you must choose your parents carefully”.
for endurance athletes 1.6 g of protein per kg of body weight each day should be adequate. some experts believe up to 45% of total calories should be consumed for competitive athletes. there is some health risk associated with excessive protein intake because it places a greater demand on the kidneys to excrete unused amino acids.
I love it. 3 bicep exercises, for a muscle that is worked just fine by back exercises.
One-leg leg press. Flys. See you at the physical therapist!
Biceps for triathlons: gotta love it. I’m gonna add dumbbell curls to my squats regimen.
Actaully, I don’t know what you mean…you strip away your fat and then look like Iggy Pop? How’s that going to carry you through an event? If you are able to even perform high-intensity exercise to complete any sort of triathlon, you need oxygen and nutrients to fuel muscles via cellular transport to the fibers being worked. When you push it, you tear the fibers and they grow back by food and rest (and water). This creates mass- it may be lean or volumizing, but that doesn’t mean bulk. The basic premise here is that muscle definition means adding muscle in some form. And this is A KNOWN FACT- muscle replaces fat when you feed it (or it will use the fat for fuel when you’ve been a dumbass and not given it what it needs for fuel). at any rate there’s a physical replacement.
You mean if my protein intake is somewhere in the range of 70% of my bodyweight daily when I’m training,
Help me out here with the highlighted text: what the heck are you talking about? “When you push it”: if you are doing endurance sports and you “push it”, your body responds not by adding muscle mass, but by increasing mitochondrial density and capillarization (you know, those things that actually transport fuel and generate energy). What the heck are “lean” mass and “volumizing” mass? The latter sounds like a hair product. If you add mass, but not bulk, did you just get denser?
New science to me: how does “muscle replaces fat” actually work? I mean, does the fat somehow metamorphosize into fat? I always thought they were separate types of cells. Maybe that’s not what you meant. Furthermore, if you don’t feed your muscles properly, your body will break down muscle for protein.
As for eating 70% of your body weight daily, I won’t even bother to ask…