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I am interested in increasing my strength to weight ratio. I am 6' and weigh in at about 158. In a given week I exercise 3-4 days and will usually do one of the below activities when I exercise:
- mountain bike (anywhere from 30 mins to 2 hours each time)
- circuit with weights/plyometrics and punching a 100 lb heavy bag (30 mins)
- run (3-4 miles at a time, usually around a 8.45 minute/mile pace)
What are some ways I can increase my strength to weight ratio without jeopardizing my run times? I run more than I do the other activities and I would like that to continue to be my focus but I would like to add activities that will work on definition/toning, especially in my upper body and arms, all while increasing my strength to weight ratio.
Dead Lift, Squat, and Bench Press. Those are the biggest exercises to build an overall physique. Then of course there are a lot of isolation exercises to target more specific muscle groups.
I agree with houston-dan. You need to lift heavy 3-4 days a week. Instead of the circuit, you need to do multiple sets (at least 3) with weight heavy enough that you max out at 5-6 reps. I would say split your time 50/50 between weights and whatever cardio you like. Unless there is a specific reason for punching a 100 lb heavy bag, this would probably be the first thing I would replace with heavy weights.
The heavy bag was more for winter exercise as running in low temps/high winds is not fun for me. With the summer approaching I have slowly replaced it with more running but do still occasionally hit the bag. I appreciate the tips and would welcome what others have to say.
Eat big lift big get big.Basically heavy compound exercies with increased weights when you hit plateaus. Its what they said above me. Those circuit workouts and cardio wont increase your strength unless you are lifting heavy and to muscle failure. Endurance is endurance, strength is strength. You only get stronger by lifting heavy things. You only gain mass by eating more. You combine those two you get stronger. You can still gain strength without bulking up but its harder and takes longer. Deadlifts, squats, bench press, power cleans, dips, lunges, cable rows, barbell rows, chin ups, military press, shrugs etc. Just google heavy compound exercies.
Dead Lift, Squat, and Bench Press. Those are the biggest exercises to build an overall physique. Then of course there are a lot of isolation exercises to target more specific muscle groups.
And pendlay row, overhead press, chin/pull ups too of course.
I do a lot of hiking/climbing and some trail running, plus I used to race bicycles in the past. So I know all about strength to weight ratio. Whatever activity you are choosing, see what the top people in that sport are doing.
I'm a big fan of squats, deadlifts and presses (personally military presses are best for me), but I only do them in the winter and early spring. Squats and deadlifts made my legs stronger, but they made me gain weight and slowed me down when I run. So they are great exercises to build "body armor" and prevent injury later in the year.
If you are looking for exercises to complement your running during the summer, go with bodyweight exercises like pullups, pushups, planks and step ups. Add a couple of sessions a week with a kettlebell and you are good to go. If you really want to get strong, also add a session of hill sprints or a very hilly trail run to your regimen.
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