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Upper body fatigue

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hey everyone, just got back into mx after about a 3 year break, and i got myself a used 09 yz450f. I have been going to the gym religously 4-5 times a week for the past year, and i can definitely notice the difference in my cardio, but my arms just get so tired. It is holding me back. The first few laps i can fly through the whooped out sections, but on the next time around, i can barely hold on. this is the workout that i have been following for more than a year now http://www.johnberardi.com/articles/women/lean_2.htm

I was wondering what are some good weight lifting exercises for your arms that are really effective for motocross?

thanks

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squeeze with your legs more on the bike and dont death grip be relaxed. no amount of weight lifting and training will help you if you are holding for dear life with your arms

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i try to focus on that, but its really through the whoops where i notice it, the motion of pulling back and forward really tires my arms out

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ive been lifting for the past 5 years because ive been a football player all throughout highschool and after i graduated i couldnt stop lifting cuz im friggin addicted to it. im 18 btw and will be entering the first Race of my second year in the A-class March fourth. All i can say about heavy lifting and racing, is, DONT DO IT!!!!!. dont. seriously that shit screwwed me last year i would get arm pump so bad. Last year was the first year it really affected my results because there was serious competition for me unlike the B and C class of previous 2 years. Heavy lifting trains u to hold on to tight. It also gives u strength, but NOT endurance and the bigger that forearm muscle is the less circulation u get.

this is why i am now lifting light wieghts, high reps. and supersets lol. not to mention ALOT of cardio and abs. way more cardio than previous years i do not wanna be dealing with arm pump this year i just wanna win.

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heres something similar to what i would do for a week of working out.

chest and back day

Bench Press - 16 reps

Wide Grip Pullups - About as many as u can do (i call this "Fail)

Bench Press - 14 reps

Wide Grip Pullups - Fail

Bench Press - 14 reps

Wide Grip Pullups - Fail

Bench press - 12 reps

Wide Grip Pullups - Fail

________________________________________________________________

Incline Press - 16 reps

Dumbell Rows - 16 reps

Incline Press - 14 reps

Dumbell Rows - 14 reps

Incline Press - 12 reps

Dumbell Rows - 12 reps

________________________________________________________________

Decline Press - 16

Bent Rows w/ barbell - 16

Decline Press - 14

Bent Rows w/ barbell - 14

Decline Press - 12

Bent Rows w/ barbell - 12

________________________________________________________________

(for reverse flys, i lay on my stomach on about a 30 degree incline bench and start with the dumbells down low, then raise my arms as high as i can. Keep ur arms almost straight, just barely unlock elbows, grip wieghts so that palms will be facing the ground once ur arms are raised.)

DB Flys - 16

Reverse Flys w/ DB - 16

DB Flys - 16

Reverse Flys w/ DB - 16

DB Flys - 16

Reverse Flys w/ DB - 16

____________________________________________________________________________

lastly, 3 sets of as many pushups as u can do.

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Arms Day

Reverse Grip Pullups - Fail

Dips - Fail

Reverse Grip Pullups - Fail

Dips - Fail

Reverse Grip Pullups - Fail

Dips - Fail

______________________________________________________________

Preacher Curls - 16

Skull Crushers - 16

Preacher Curls - 14

Skull Crushers - 14

Preacher Curls - 12

Skull Crushers - 12

_________________________________________________________

Hammer Curls - 16

DB Tricep Extensions - 16

Hammer Curls - 14

DB Tricep Extensions - 14

Hammer Curls - 12

DB Tricep Extensions - 12

_______________________________________________________________

DB curls with twist - 16

Tricep Pushdowns with rope - 16

DB curls with twist - 14

Tricep Pushdowns with rope - 14

DB curls with twist - 12

Tricep Pushdowns with rope - 12

_______________________________________________________________

Forearm superset. VERY HIGH REPS, low wieght

Reverse grip curls with curl bar - Fail (atleast 15)

DB wrist curls - Fail (go untill it burns like hell, atleast 20 reps)

Reverse grip curls with curl bar - Fail (atleast 15)

DB wrist curls - Fail (go untill it burns like hell, atleast 20 reps)

Reverse grip curls with curl bar - Fail (atleast 15)

DB wrist curls - Fail (go untill it burns like hell, atleast 20 reps)

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Try to do 15-20 min of abs almost everyday.

atleast a 10 min of cardio everyday, but 1-2 times a week go hard on cardio.

on hard days i do 20 min on bike, 20 min on eliptical, 1-2 miles on treadmill, and 8-12 min on rowing machine. when ur on an eliptical and rowing machine, keep the fingers that u would usually clutch/brake with out the whole time.

ill post shoulder legs days later if u want but im outta time

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Another thing to try on the bike is to grip more with your knees, ankles and shins. Everything from the knee down should be gripping the joke to eliminate your upper body doing all the holding on.

If you grip enough with your legs, your upper body should not get fatigued.

Best of luck!

Jason

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I do a lot of custom suspension work and ride a lot of different bikes to test them,the big thing i notice when i get tired on a bike is that the bars are too low,so i hang on harder on and off the gas. It will yank you forward then you have to hold yourself back with your arms,a constant fight... It the bars are where you stand,balanced on the pegs,touching nothing,reach out and be able to touch the grips (without leaning over) with your finger tips,,that is .just about neutralperfect.

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