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All my lifting friends hate on skiing and my ski friends don’t lift. Consider this a gym gabber for skiers, so post pr’s, maxes, tips, and all things lifting
i like front squats. everyone hates them. but i don't, i like them (even though everyone hates them, which is the opposite of how i feel about them). it's just kind of like, when i talk to people, i find out that they don't like them. which is surprising, because i do in fact like them (front squats, that is).
SteezyYeeteri like front squats. everyone hates them. but i don't, i like them (even though everyone hates them, which is the opposite of how i feel about them). it's just kind of like, when i talk to people, i find out that they don't like them. which is surprising, because i do in fact like them (front squats, that is).
i personally back squats, as in squats with the weight on your back, more than front squats, and i know some people don’t like front squats, squats with the weight in the front that is, but i enjoy them to an extent(front squats)
I’ve slowed down a little now that skiing starts, my bench got up to about 235 at 160lb body weight. My squat has always sucked, like 275 but I almost always take it easier than that. Barbell shoulder press has been feeling great though, we don’t have a specific rack for it so I have to setup a bench in the squat rack and put the arms at shoulder height but it’s a powerful feeling exercise
SteezyYeeteri like front squats. everyone hates them. but i don't, i like them (even though everyone hates them, which is the opposite of how i feel about them). it's just kind of like, when i talk to people, i find out that they don't like them. which is surprising, because i do in fact like them (front squats, that is).
Front squats are valid as long as you don’t have to do them on smith
all gym stuff will help with skiing. Squats with medium weight high reps has worked best for me. about 5 sets of 10 reps of 225 has really improved my leg power and endurance.
Front squats medium weight and wall sits help tremendously i've found as well.
Stairmaster or incline treadmill every gym workout!!!
VTshredder69Surprised how easy it was to get 8 reps of 90's this week. so used to just doing 60's, 70's, 80's
Might be kind of Jerry of me but I always stuck to just incline db presses because flat bench feels so awkward getting in position especially with heavy ass weights
AbarskiMight be kind of Jerry of me but I always stuck to just incline db presses because flat bench feels so awkward getting in position especially with heavy ass weights
Always try flat my friend! Your chest will grow so much stronger with flat, incline and even decline.
High reps with medium weight is just as good if not better than heavy weight!
AbarskiMight be kind of Jerry of me but I always stuck to just incline db presses because flat bench feels so awkward getting in position especially with heavy ass weights
Put the weights on your knees and roll back while pushing your knees to your chest
VTshredder69all gym stuff will help with skiing. Squats with medium weight high reps has worked best for me. about 5 sets of 10 reps of 225 has really improved my leg power and endurance.
Front squats medium weight and wall sits help tremendously i've found as well.
Stairmaster or incline treadmill every gym workout!!!
Have been going to the gym for 3 weeks now, feels good bros. Just got back squat above body weight at 185lbs for 8sets 5reps. Probably going to go for higher rep lower set count next week and go for the 205lbs. Leg press at 270lbs now. And I do a core routine that kills me every day here it is for any one interested:
Crunches
Russian twist
side planks (moving hips up then down)
Bicycle crunches
leg raises (alternating legs up then knees in)
Isometric leg raise
Do this circuit 3 times, no rest between exercises, rest between circuit. I am at 20 reps of each (for russian twist and bicycle it is technically 40 since you do both sides) and 20seconds of isometric leg lift. Modify it as needed and increase on a weekly basis, or add weight to the exercises. I plan to add weight once I am able to do 30reps of each.
Also do yoga, it will help you so much with skiing its insane, and just life in general.
Now only if I could talk to the qt goth girl at the gym :(
People that walk on treadmills are pathetic get on the stair master and show some effort treadmills walk you you dont walk. Even incline 12 is nowhere near comparable. I crank It up for 30 minutes after an hour long workout to get a sweat.
I love lifting, always been hard to prioritize it in the mix of climbing/skiing/biking/drinking but I've been making some good progress the past few months and its so addicting
macfiveHave been going to the gym for 3 weeks now, feels good bros. Just got back squat above body weight at 185lbs for 8sets 5reps. Probably going to go for higher rep lower set count next week and go for the 205lbs. Leg press at 270lbs now. And I do a core routine that kills me every day here it is for any one interested:
Crunches
Russian twist
side planks (moving hips up then down)
Bicycle crunches
leg raises (alternating legs up then knees in)
Isometric leg raise
Do this circuit 3 times, no rest between exercises, rest between circuit. I am at 20 reps of each (for russian twist and bicycle it is technically 40 since you do both sides) and 20seconds of isometric leg lift. Modify it as needed and increase on a weekly basis, or add weight to the exercises. I plan to add weight once I am able to do 30reps of each.
Also do yoga, it will help you so much with skiing its insane, and just life in general.
Now only if I could talk to the qt goth girl at the gym :(
My girlfriends doing 455 leg press for solid reps are you doing like 20 or something?
macfiveHave been going to the gym for 3 weeks now, feels good bros. Just got back squat above body weight at 185lbs for 8sets 5reps. Probably going to go for higher rep lower set count next week and go for the 205lbs. Leg press at 270lbs now. And I do a core routine that kills me every day here it is for any one interested:
Crunches
Russian twist
side planks (moving hips up then down)
Bicycle crunches
leg raises (alternating legs up then knees in)
Isometric leg raise
Do this circuit 3 times, no rest between exercises, rest between circuit. I am at 20 reps of each (for russian twist and bicycle it is technically 40 since you do both sides) and 20seconds of isometric leg lift. Modify it as needed and increase on a weekly basis, or add weight to the exercises. I plan to add weight once I am able to do 30reps of each.
Also do yoga, it will help you so much with skiing its insane, and just life in general.
Now only if I could talk to the qt goth girl at the gym :(
you'll be squatting 275 in a month if you keep up that routine consistently baby!
macfiveAt this point Im just stoked I made it past body weight in less than a month, I was hoping to reach body weight after a month of training.
Hell yea dude.
I've lifted for about 10 years. Most of that time was 2-3 days a week with a horrible diet. In the past 3 months i've been doing the chicken rice brocolli diet. Some days fish and some days beef. High protein intake helps SO much with gains.
Repped eight 90 lb dumbell chest press a few days ago which had me stoked AF. That was with 65, 75 and 85 sets before getting to 90.
Diet is more important than the actual weight!!!! but go 5 days a week and ski the other two!!!!
I've lifted for about 10 years. Most of that time was 2-3 days a week with a horrible diet. In the past 3 months i've been doing the chicken rice brocolli diet. Some days fish and some days beef. High protein intake helps SO much with gains.
Repped eight 90 lb dumbell chest press a few days ago which had me stoked AF. That was with 65, 75 and 85 sets before getting to 90.
Diet is more important than the actual weight!!!! but go 5 days a week and ski the other two!!!
I have been doing chicken and rice, should probably add broccoli into that mix. Oatmeal with a ridiculous amount of nuts in it for the protein.
My routine has been 4 days, legs and core every day, with alternating push and pull routines. Upper body fucking kills me. I am definitely stronger in my legs than I am in my chest. However that is probably for the best cus skiing. Squatting has seen good results, which is surprising cause I have long femurs relative to tibia and my upper body. so my balance point is way more forward than that of someone with a more proportioned body. I should try dumbbell chest press, I have just been doing barbell chest press since it is more balanced through the body so less difficult. And even that my chest press is maxed at 135 for one set.
Diet > Sleep > Workout routine
Does not matter how hard you work out, if your diet is wack or sleep is poor, returns on exercise will be diminished.
macfiveI have been doing chicken and rice, should probably add broccoli into that mix. Oatmeal with a ridiculous amount of nuts in it for the protein.
My routine has been 4 days, legs and core every day, with alternating push and pull routines. Upper body fucking kills me. I am definitely stronger in my legs than I am in my chest. However that is probably for the best cus skiing. Squatting has seen good results, which is surprising cause I have long femurs relative to tibia and my upper body. so my balance point is way more forward than that of someone with a more proportioned body. I should try dumbbell chest press, I have just been doing barbell chest press since it is more balanced through the body so less difficult. And even that my chest press is maxed at 135 for one set.
Diet > Sleep > Workout routine
Does not matter how hard you work out, if your diet is wack or sleep is poor, returns on exercise will be diminished.
Let your body rest more between push and pull days, or alternate your workouts so muscle groups aren't getting hammered every 48hrs. You need time to heal to get stronger.
ASSholebomber22Let your body rest more between push and pull days, or alternate your workouts so muscle groups aren't getting hammered every 48hrs. You need time to heal to get stronger.
I should have clarified, Monday Tuesday, Thursday Friday. are the days I work out. To work out 4 days a week there will have to be 2 consecutive workout days no matter what.I guess I could go every other day, so that I am doing Monday, Wednesday, Friday, Sunday, Tuesday, Thursday, Saturday, then the cycle repeats.
macfiveI have been doing chicken and rice, should probably add broccoli into that mix. Oatmeal with a ridiculous amount of nuts in it for the protein.
My routine has been 4 days, legs and core every day, with alternating push and pull routines. Upper body fucking kills me. I am definitely stronger in my legs than I am in my chest. However that is probably for the best cus skiing. Squatting has seen good results, which is surprising cause I have long femurs relative to tibia and my upper body. so my balance point is way more forward than that of someone with a more proportioned body. I should try dumbbell chest press, I have just been doing barbell chest press since it is more balanced through the body so less difficult. And even that my chest press is maxed at 135 for one set.
Diet > Sleep > Workout routine
Does not matter how hard you work out, if your diet is wack or sleep is poor, returns on exercise will be diminished.
Church. Sounds like you don't need any more advice!
only thing I can add is I've found tremendous help / progress with adding incline treadmill walk / stairmaster every day.
Tacks on 20 mins to gym but have seen stupendous results with it.
I want to bulk my calves, but they’re already a little bit too large for the cuffs of my ski boots, and I don’t want to have to drop money on new boots. It’s tough out here.
STEEZUS_CHRI5TNeed calf building advice. We have a stair stepper, smith machine, DBs but no seated calf machine...
Been working my calves since 8th grade and used a seated calf machine for the first time yesterday, they're hella overrated. Just made my knees hurt more and I didn't feel like it worked as well. Was also introduced to the concept of using the leg press machine for calf raises which worked pretty well, but I still feel like free weights on a ledge works the best for full range of motion and balance
**This post was edited on Dec 9th 2022 at 7:12:25pm
STEEZUS_CHRI5TNeed calf building advice. We have a stair stepper, smith machine, DBs but no seated calf machine...
MastePoleWhackerI want to bulk my calves, but they’re already a little bit too large for the cuffs of my ski boots, and I don’t want to have to drop money on new boots. It’s tough out here.
I thought it was generally accepted that building calves is basically impossible and all up to genetics
**This post was edited on Dec 9th 2022 at 7:21:57pm