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Strength Training in the Gym

by notfastenough
Wed, Oct 15, 2014 16:22
33

Hey folks, I'm looking to increase my power-to-weight in the gym over the winter. I'd like to do strength work in the gym on Saturday mornings, but with minimal DOMS (Delayed Onset Muscle Soreness) the next day, in order to not feel awful on the Sunday club run. I can supplement with home exercises on other days, provided I know what to do.

Do you think this is possible, or am I trying to have my cake and eat it? Can anyone provide thoughts on what exercises, intensity etc would suit?

If you're new please join in and if you have questions pop them below and the forum regulars will answer as best we can.

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33 comments

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Cyclist replied to Martyn_K | 10 years ago
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Martyn_K wrote:

To make any gains in strength you are going to have to suffer DOMS, so i would steer clear of doing a gym leg session the day before a club run.

I hit the legs on a Tuesday. Then from December onwards i train on a turbo on a Wednesday. Legs back to freshness by the weekend.

Number 1: you can strength train all year... Not just winter, that makes no sense.
Number2: don't take advice from an Internet forum about strength training as everyone knows best. But will lack any real knowledge unless it is their profession.
Number 3: don't take advice from a personel trainer at the gym they are not S&C experts unless they show you a valid qual.
Number 4: DOMS.... You can ride your bike the next day, it will be good for you.
Number 5: I am a professional Strength & Conditioning performance coach.
Number 6: speak to a Strength & Conditioning coach (not me)
Number 7: don't do bodybuilding routines.
Number 8: don't take advice about strength training from a forum, seek out genuine S&C sites.

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J90 replied to Cyclist | 10 years ago
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Cyclist wrote:
Martyn_K wrote:

To make any gains in strength you are going to have to suffer DOMS, so i would steer clear of doing a gym leg session the day before a club run.

I hit the legs on a Tuesday. Then from December onwards i train on a turbo on a Wednesday. Legs back to freshness by the weekend.

Number 1: you can strength train all year... Not just winter, that makes no sense.
Number2: don't take advice from an Internet forum about strength training as everyone knows best. But will lack any real knowledge unless it is their profession.
Number 3: don't take advice from a personel trainer at the gym they are not S&C experts unless they show you a valid qual.
Number 4: DOMS.... You can ride your bike the next day, it will be good for you.
Number 5: I am a professional Strength & Conditioning performance coach.
Number 6: speak to a Strength & Conditioning coach (not me)
Number 7: don't do bodybuilding routines.
Number 8: don't take advice about strength training from a forum, seek out genuine S&C sites.

Can't argue with that. Proper research and good advice from the right people is the best way to go.

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Martyn_K replied to Cyclist | 10 years ago
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Cyclist wrote:
Martyn_K wrote:

To make any gains in strength you are going to have to suffer DOMS, so i would steer clear of doing a gym leg session the day before a club run.

I hit the legs on a Tuesday. Then from December onwards i train on a turbo on a Wednesday. Legs back to freshness by the weekend.

Number 1: you can strength train all year... Not just winter, that makes no sense.
Number2: don't take advice from an Internet forum about strength training as everyone knows best. But will lack any real knowledge unless it is their profession.
Number 3: don't take advice from a personel trainer at the gym they are not S&C experts unless they show you a valid qual.
Number 4: DOMS.... You can ride your bike the next day, it will be good for you.
Number 5: I am a professional Strength & Conditioning performance coach.
Number 6: speak to a Strength & Conditioning coach (not me)
Number 7: don't do bodybuilding routines.
Number 8: don't take advice about strength training from a forum, seek out genuine S&C sites.

I agree with all the above. Just to clarify a couple of points. I don't train legs during the summer as i spend so much time on the bike. riding upto 6 times a week and upto 300 miles in a week, i substitute the leg session for a stretch and spa session. For me i feel this helps maintain my fitness. I do however continue to train upper body, core and do some complete body compound sessions.

The point i made about not training hard on weights the day before a club run is valid. There is a whole world of difference between a 20 mile disciplined solo loosener and a club run trying to maintain a group average and sprinting for the village sign!

As already noted, go speak to your gym instructor. State your goals and timeframe to get to those goals. They should be able to help or point out someone who can.

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