Have finally taken the plunge this year with gym/lifting, great videos! One question to Dylan or any and all - did you see some weight gain/harder to lose weight when starting lifting? I am 2 months in and for the first time ever am really struggling to lose the "Christmas" weight. Might be an age thing (about to turn 45) or just coincidence but coincided with gradually going big weight low rep on the squats and deadlifts 🤔

Well, I am looking to get some practical advise for this training plan: We do lifting after HIIT rides, don't we. In this case after finishing the ride do you have shower or do you just change clothes and go to the gym or if once you are wearing anti-sweat base layers under your cycling clothes then would you suggest to go to the gym with the same base layer?

How much TSS should be assigned for weight training?

And if you have watched the 3 of them, maybe it's time you join the gym. I will!

Thankfully his 2018 video (pre-BHD) guilted me into it -- big pay-offs!

Or it just attracts new viewers. Neuromuscular adaptations for the channel, hehe.

Great video

Lol

Solid comment

Absolutely. Well said. I concur!

For me having quite solid powerlifting background it's usually arms and core which tend to become sore from intense workouts the next day, legs are sore the same day but arms and core the next. FTP efforts on road actually make my back fatigued. And i train my core and arms quite a deal: hate benching thou, now i'm learn weightlifting so i don't have to bench anymore :) And i think there is reason for that: I think there is more room for pedaling with different technique when cyclist has full-body strength. This is why strong people might prefer lower cadence quite a lot as compared to regular cyclists: One can use strong back and arms to help with getting over weak spots in pedaling motion, which isn't as easy on higher cadences and takes years to perfect. And task for them would be to learn pedaling motion so that they can utilize full-body cycling with higher cadences, over 80 and so. As well as developing actual muscular endurance to said muscles. I don't know if i'm on right track, but for me this has been the issue right from the start and i can't figure out any reason other that i utilize these muscles more than conventional wisdom would have it. And i do quite a deal strength stuff to aim at these specific issues and the issue has not gone away.

most cyclists treat the gym the way bodybuilders treat cardio.

excellent observation!

One (possible) advantage of the leg press is you can get a large hip angle with a shallow knee angle. For most people that may not be particularly desirable/necessary, but in my case my right knee objects very strongly to anything past 90deg. Most likely it’s not as good a workout (compared to squats) but it beats blowing my knee 🙄

@@cmmoll1 indeed. As I age, I also like the leg press more, due to limitations of my shoulder mobility when squatting with heavier weights.

I was thinking exactly the same thing! I noticed Dylans hip angle when he was discussing that part and i thought, but that's a pretty acute angle there, isn't that like a deep squat? Thanks for confirming my thoughts!

Anyone got a good suggestion for videos on Squat technique form for reference. My deadlift gives me soreness for a few days, but squatting not so. I need better guidance on Squat.

I wear knee supports at age 65 and to protect a minuscus repair. Go with weight that is comfortable.

Agreed. I'm 45 never lifted. Got wrist issues, golf elbow and some neck pain exacerbated by weights, really need to start softly.

I am 21, but I just recently started learning about flexibility, mobility and the thing that most interests me: tendon strenghtening. Besides cycling, working out and aspiring to practice a sport, I'm also an artist: so the possibility of strentghening my wrists seems really good for my health. I ended up going deep down that rabbit hole and encourage anyone to learn more about it. I believe it might prevent a bunch of injuries if you strenghten your joints.Movementbydavid is a really good influencer on that!

@@paulruffy8389 I agree. I had golfers elbow. I was not sure if this was cycling related, circuits related or weight lifting related. This week I did a deadlift for the first time in ages and got pain in my elbow. This pointed me to that being the main cause. I will do weight lifting but I will do a very gradual increase from a low weight. Give time for my tendons and ancillary muscles to adjust. Slow and steady will be better than fast followed by injury.

@@craigfoulkesare you also receiving massages? Neck to wrist it all connects

I feel your pain. I balanced oly weightlifting and triathlon which was way too much. I'm fully invested in tri now but I still have cleans and power cleans programmed into my strength days

Very recognizeble. I do both too. I choose the cycling side more because of aging.

@@Feedsyourminds I feel that 👊🏾. At 39 years old I’m just looking forward for pedaling more than snatching 100kg. I still try to incorporate the classic lifts a bit during the week but I’m definitely not pushing like I used to. Just getting old. Nothing increased my flexibility/mobility more than olympic weightlifting so I’ll always try to keep them around, even if it’s super light.

@@DomestiqueKoch same. See my new comment above. At 39, I just prefer to a pedal a bit more now, but I won’t ever leave the weights alone.

Don't be torn between the two. Olympic Weightlifting is the best weights for cycling, Squats are ok but cleans, Clean pulls are where it is at and full squats always do the full movement. it will help with flexibility and less chance of injury

🤣👍

Shhhh... what's the first rule of lifting. Just keep up the myth that it adds mass that slows you down on the climbs.

Make sure the trainer is not dumb as rocks tho. Ive seen way too many dumbass trainers

Yes this! 3 weeks in I followed a terrible youtube video's advice and then proceeded to deadlift with a rounded back. I luckily had just started working with a trainer who helped me with short term recovery and fixing my form. It took 3 weeks to get back to full weights again, but during that time, oh my god the back pain was terrible, couldn't put my socks on or lean over to pick something up out of the drawer.

True. In my opinion you shouldn't go heavier than what your forearm- and grip strength can handle. People tend to use alternating grips or even wrist straps to prevent the bar from rolling out of their hands. This adds risk of injury and may add unnecessary stress to your joints. Same holds true for the use of weightlifting belts. Get stronger, go heavier.

Hex bar when youre tall too xD

@@ProfGoodlife Yeah, you can definitely go pretty heavy before your grip becomes limiting (I'd guess at least 315 for most folks, 405+ for others). Some variations are pretty brutal on your grip though (snatch grip DL for me). Again, I think for most folks that don't spend lots of time in the gym, double overhand conventional deadlifts are going to be fairly safe to start out with when you're still learning the technique. In any case, my cue to try and help me protect my bicep is to engage my triceps. It really feels like locking in the bar position with triceps and lats engaged together.

Deadlifts should be done with pronated grip at any level. Mixed grip puts a torsional force on the spine & pulls the bar away from you, which increases the leverage the bar imposes on your back. From what I've seen, most/all strongmen use the pronated grip on the deadlift.

Consider lifting straps or wrist supports…takes the strain off the forearm and bicep so you can focus on form and pulling more weight.

I second this. Squats are great but need to be done with other hamstring/glutes exercises. Plus stretching, occasional rolling. Myself I’ve ended up with quad dominated cycling and digging out of that hole which is not easy given I’m in 40s and haven’t been in good shape in most of my 30s.

I do 3-4 sets of hamstring curls 20 reps 50kg I do glute bridge aka hip thrust 1 rep hold 1 second 2 reps hold 2 seconds 3 reps hold 3 seconds … all the way to 5 reps hold 5 seconds. That’s one set of glute bridges. So i superset the hamstring curls and the glute bridges for 4 super sets total I also do linear leg press, it’s a squat machine basically. I don’t do Bulgarian split squats though. I’ve noticed my wattage on the bike has been increasing almost directly in correlation to my incremental addition of weight to these lifts i listed. You sir, are right!

muahaha same here

Great additions!!!

Please cite research studies for this claim.

@@marcdaniels9079 Chat with any PT or exercise science student. It is a well-known, well researched fact.

Heavy squats and deadlifts are a great core workout for me.

@@oldanslo For sure. I find front squats in particular work my core well

@@oldanslo I’m happy with Turkish getups, cleans, split squats, KB swings, renegade rows and loaded carries.

Yeah dude, Dylan knows his shit.

I will not be sending this to the people I ride with. I will be doing squats and deadlifts and dropping MFr's in March.

@@Blacksunshine636 I know, right???? LOL.

Like actually lifting things in real life situations. I even find myself squatting down to pick up lightweight items on the floor.

Yeah just recently I had a project that involved getting 4 horse mats out of a truck and placed in a staging area, and 4 old mats loaded in the truck to take to the dump. Managed to do most of it myself although I def needed help for final placement the next day. I thought I was a real wimp until I found out they weigh ~100# each, lol. Yay weight lifting!

@@the_fast_life Yeah that is called a Bulgarian split squat, a very good one but also very unstable to can be challenging with big weights and easy to get injured. Very good for building stability.