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7/3/2018
Location
Raleigh, NC
US
Edited Date/Time
8/23/2018 5:48am
Any of you guys workout on the regular? I've been in the gym for about 2 years now. Mainly just trying to build strength/muscle etc. I understand that strength/mass in the sport of motocross means nothing but during the week when I cant ride due to work, lifting/bodybuilding is my hobby and I truly enjoy it. What are some things I can throw in my workouts to help me at the track? My biggest issue is hand pain. Sharp pains in my hands. I also am well aware that seat time is whats best but I figured maybe someone on here would have some advice.
Deadlifts are a close second but it often makes my hands and forearms overly tight
The Shop
Ride mountain bikes if you can't get to a track and ride your motorcycle.
If you can't ride mountain bikes, then just do lots of cardio. HIIT stuff and steady state.
When lifting, keep your thumb on the backside of the bar when possible. Stay away from wrist curls. Do as much core exercises as possible. Squats, deadlifts, hyperextensions, etc... Upper back and shoulders are critical also. Try to do higher reps all around. In the 12-15 rep range. Provides a little more endurance in the muscle. Also, like what FWYT mentioned in his post. Add some cardio. Bodybuilders/powerlifters hate cardio. Get over it and do it. 3 times a week for 20-30 minutes will give you want you need. Good luck.
I like this....I overtrain and I think most of my friends do as well.
Yoga
Cardio
Hi rep, low weight sets focusing mainly on your shoulders, back and legs.
Core strength is most important.
Pit Row
• Weights three times a week (pushes/pulls/legs). Emphasis on classic compound moves -- bench press, overhead press, pull-downs/pull-ups, rows, squats, lunges, deadlifts. Isolation moves are secondary.
• Indoor or outdoor cycling once or twice a week.
• "HIIT" classes (high-intensity interval training) twice a week.
• Rest day once or twice a week.
Combine all this with a diet emphasizing lean protein and high-quality carbs.
I have an excellent gym, and I get everything I need for 25 bucks a month. Plus, for what it's worth, the studio classes I take are 90% women, and (call me crazy) I happen to enjoy the company of women.
As far as gym stuff it comes down to your goals. Don't try to beat yourself into the ground thinking its going to make you better at either, you have to be able to recover to get stronger and more conditioned. You can't go hard everyday. As mentioned mass requires lots of oxygen to keep it moving so keep that in mind when you're putting on the muscle. The good thing about true body builder workouts is they aren't particularly taxing on the CNS so you're able to work out more frequently. I will say that you probably don't want to do things that will pump your forearms while working out because that will only manifest itself on the bike. As far as cardio goes, keep it in zone 2 and do as much as you can. Doing HIIT multiple times per week is very hard on your CNS and the key here is being able to recover so that you're fresh and are able to ride the motorcycle, and for that reason I advise against doing HIIT unless you're trying to peak for an event. Save your really intense workout for the mx track.
My advice is very contradictory to what a lot of guys on here will tell you but I was a guy who tried to kill it in the gym, on the spin bike/road bike, and at the track. I ended up getting really good at working out and not as good at riding. I also have a few hormonal issues now which I think came from me pushing too hard, too often, with limited recovery. Think of your body as a bank. You need to deposit more than you withdrawal. Quality moderate workouts are your deposits, high intensity stuff are your withdrawals. You gotta stay above your withdrawals.
As for training, I think cardio, core, and high reps of body resistance exercises (google "seven minute workout.") But I train a lot less off the bike during the season so I can recover. Moto uses muscle combinations that I cant really seem to replicate with any other exercises.
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