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// TOPICS COVERED

00:00 Welcome!

03:02 General Principles of Strength Training

05:32 Train to Failure vs. Reps in Reserve in Strength Training

08:23 Progressive Overload and Range of Motion

13:14 Frequency and Volume in Strength Training

20:28 Machines vs. Free Weights

25:53 Understanding Squat Mechanics

27:05 Hack Squat Machine Benefits

27:30 Foot Placement and Muscle Activation

27:52 Cycling and Muscle Imbalances

28:22 Targeting Specific Quad Muscles

29:30 Effective Leg Workouts for Cyclists

30:31 Half vs. Full Reps

33:59 Importance of Overhead Movements

36:19 Strength Training Tips and Techniques

40:09 Optimizing Strength Training for Cyclists

42:07 Protein Intake for Muscle Growth

43:58 Final Thoughts on Strength Training

In this episode of the Ask a Cycling Coach podcast, the hosts discuss the significance of strength training for cyclists. They provide a comprehensive overview of various strength training methodologies, focusing on the importance of progressive overload, proper range of motion, and the convention-defying benefits of using machines over free weights. They highlight how strength training can enhance general health, longevity, and performance, especially for older athletes. Practical tips include beginning with a stable pattern of exercises, avoiding injuries, and maintaining consistency for optimal results. The hosts also touch on the impact of strength training on muscle growth and how frequent but shorter sessions can be more effective than long, infrequent ones. Additionally, insights into proper protein intake for muscle recovery and growth are provided.

// RESOURCES MENTIONED

- Training to Failure vs Leaving Reps in Reserve: https://trainerroad.cc/RIRvFailure

- Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Schoenfeld, et al., 2017: https://trainerroad.cc/schoenfeld2017

- Are free weights better than machines for strength and size? Haugen, et al., 2023: https://trainerroad.cc/Haugen2023

- Resistance training beyond momentary failure: The effects of lengthened supersets on muscle hypertrophy in the gastrocnemius. Larsen, et al., 2024: https://trainerroad.cc/larsen2024

- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Schoenfeld, et al., 2016: https://trainerroad.cc/schoenfeld2016

- Handgrip Strength to Predict the Risk of All-Cause and Premature Mortality in Korean Adults: A 10-Year Cohort Study. Kim, 2022: https://trainerroad.cc/Kim2022

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