Posted on April 06, 2010 by Dave W

It is widely known that most endurance athletes can benefit from weight training, but not many are encouraged to lift really heavy weights.

A recent report compiled by researchers using competitive road cyclists showed not only an increase in one rep max (1RM) but also improved aerobic efficiency.

In the study the control group performed half-squats, four sets of four repetitions maximum, three times per week for eight weeks on top of their normal endurance training.

In conclusion they went on to say ‘Based on the results from the present study, we advise cyclists to include maximal strength training in their training programs’ (J Strength Cod Res. 2009 Oct 22)

Wow, that is a bold and possibly dangerous thing to say based on one small study.

Before you rush off to the gym to practice your new found regime, bear in mind the research was done on competitive cyclists, who presumably already used weights as part of their training.

It was carried out under the watchful eye of experts and proper form and technique used.

Lifting heavy weights, without proper thought will lead to disaster if not done with due care and attention.

When you are ready to try heavier weights, you should have a training partner with you and ensure you are lifting the weights correctly.

Not only could you find yourself trapped under a heavy barbell, it is embarrassing to have to ask for help to lift it off.

Personally, I am well aware of the dangers of lifting too heavy weights, having damaged my shoulder many years ago doing just that.

I do recognise that lifting heavy weights can be beneficial to your sport but advise extreme caution and proper training.

Have you experienced an injury lifting heavy weights?

Let us know in the comments below.

Keep Moving

Dave W

Cycling For Fitness

Related Posts

• Suggestions For Cycling Downhill Cycling downhill to some men and women arrives uncomplicated to other individuals it can be terrifying and stressful. Creating them to drop time and not to take pleasure in the ride as considerably. Some men and women can acquired down a hill around 40mph with no a problem, whilst other......
• Debunking the Myths about Swimming Well, most people think swimming is effective to tone muscles and lose fat and that is why the swimming pools everywhere are always packed in the evenings and weekends. Well, I must first declare that I am not anti-swimming. In fact, I swim regularly. However when I researched materials for......
• Weight Training for Bikers The research done to date on the effects of weight training on cyclists has brought mixed results. The study done by Ben Hurley at the University of Maryland had 10 healthy men take up strength training (bench presses, hip flexions, knee extensions, knee flexions, press-ups, leg presses, lat pulldowns, arm......
• Machines and Weights Using a combination of weights and machines for training will give you the best of both worlds, with the ability of machines allowing you to use more weight under a controlled environment, and the free weights helping to stimulate the synergistic muscles for balance and control. Add to this......
• Does Hypnosis Work For Weight Loss? Hypnosis conjures up images of a bearded man with piercing black eyes and a mesmerizing deep voice swinging a pendulum back and forth, chanting, “You are getting very sleeeeepy.” Hypnosis is terribly misunderstood and the only exposure to hypnosis most people will ever have is a Las Vegas stage show.......

Related Websites

• The Proper Weight Loss Mindset Obesity is the physical sign of a bad mindset. In order to lose weight and keep it off, you must adopt the proper mindset. Most of you believe that losing weight involves having willpower and being perfect. This is the wrong mindset to have. Permanent weight loss involves planning and......
• 10 Essential Elements of Weight Loss Success pt 1 1 - Mindset - You can never really tell how important a can do attitude is going to be until you have one. A real desire to achieve your goals is a powerful foundation for weight loss success. Think about what you want to achieve, and think about why you......
• Review of the South Beach Diet Supercharged Out of all of the diets, by far the one that has received more than a fair share of adherents is the South Beach Diet. While there are plenty of those that may criticize this diet plan, for many others it does work and quite well. However, many feel that......
• Is Natural Weight Loss Possible? With all of the medical advances out there, and the concern over side effects, many people are getting interested in natural weight loss methods. While there are a few out there that are thinly veiled scams, natural weight loss can be possible, when you have the right foundation and the......
• Abdominal Training Secrets -- The Interview The Abdominal Training Secrets Interview With Tom Venuto, NSCA-CPT, CSCS Burn the Fat And David Grisaffi, CHEK, CFT, PN Abdominal Training Secrets Tom Venuto: Hi David, thanks for taking the time for this interview because I know how busy you are and that, among other projects, you run a training......