dannytrialskid Posted April 8, 2013 Report Share Posted April 8, 2013 I have been speaking to a couple of people about my arm pump. Ever since I have started weight lifting, which has now been about 2 months I have got very bad arm pump when riding. So bad that half way through the first section on the first lap of the last 2 comps I have entered my arm just pumps up so much I can't complete a section in the available 2mins30secs due to trackstanding to try and get the blood flow back to my forearm. I have been told to stop weight lifting, which I am fine with doing. I only done weight lifting, because I wanted to gain strength for trials. So that been said, the gym is the cause of my severe arm pump issues and have been told (as I said above) to stop lifting weights and to also create sections when I am practicing and try to get through them in the 2mins30secs which will help. So after this long winded repetitiveness I have written above. What should I do at the gym? I have a one year membership there and can not leave unless I buy my self out for a stupid price. So I may aswell stay. I will work on my core and do some cardio, but is there anything else? What could help with the endurance of my muscles without lifting the weights? Thanks in advance, Danny. Quote Link to comment Share on other sites More sharing options...
Luke Dunstan Posted April 8, 2013 Report Share Posted April 8, 2013 What routine were you doing? You can keep doing weights just avoid preacher curls and that sort of thing. Quote Link to comment Share on other sites More sharing options...
shercofray Posted April 8, 2013 Report Share Posted April 8, 2013 There's SO much resistance stuff you can do. Just have a look online for specific core exercises etc. Quote Link to comment Share on other sites More sharing options...
Revolver Posted April 8, 2013 Report Share Posted April 8, 2013 what luke said. Post your routine. If there's facilities, you can do box jump for leg plyometrics, or you can use a leg press machine for that. Have you tried going easy in the gym and noticed less arm pump? Quote Link to comment Share on other sites More sharing options...
LukasMcNeal Posted April 8, 2013 Report Share Posted April 8, 2013 Do you use gloves at the gym? Do you grip the weights I.e dumbell/barbell too tight? Do you specifically do any forearm excercises? Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 (edited) Im doing a 12 week programme. Week 1 low weight 12-15 reps. Week 2 up the weight a bit and 9-11 reps. Week 3 up the weight again and 6-8 reps. Week 4 up the weight again and then 3-5 reps. Repeat 3 times, which makes the 12 weeks. Monday - Chest/Triceps/Calves Bench Press 4 sets Incline Bench Press 3 sets Incline Dumbell Flyes 3 sets Low Pull Cable Cross Over 3 sets Triceps Press Down 4 sets Skull Crushers 4 sets Cable Overhead Triceps Extension 3 sets Standing Calf Raises Leg Press Calf Raises Tuesday - Back/Biceps/Abs One Arm Dumbell Row 4 sets Wide Grip Pulldown (lats) 3 sets Standing Pulldown 3 sets Straight Arm Pulldown 3 sets Barbell Curl 4 sets (2 sets close grip, 2 sets wide grip) Incline Dumbell Curl 3 sets One Arm High Cable Curl 3 sets Hip Thrusts Crunches Dumbell Side Bend Wednesday - 60 minutes cardio Thursday - Shoulders/Traps/Calves Dumbell Shoulder Press 4 sets Side Lateral Raise 3 sets One Arm Front Cable Raise 3 sets High Cable Rear Delt Flyes 3 sets Dumbell Shrug 4 sets Standing Calf Raises Leg Press Calf Raises Friday - Legs/Abs Squats 4 sets One Leg - Leg press 3 sets Leg Extensions 3 sets Romanian Deadlifts 4 sets Leg Curls 3 sets Crunches Hip Thrusts Plank Saturday and Sunday - REST The last set on Week 1 and 2 of the month is Rest/Pause and the last on Week 3 and 4 of the month is drop sets. It is kinda extreme when you look at it for a trials routine, but I did want to gain some size too. However I can now see it's not worth it as I'd rather be able to ride my bike without arm pump than have big(ish) muscles. I do wear gym gloves on my routine. Edited April 8, 2013 by dannytrialskid Quote Link to comment Share on other sites More sharing options...
LiamWood! Posted April 8, 2013 Report Share Posted April 8, 2013 Could you not have more rest days? I had a similar sort of routine but, I went every other day so I had a rest day in between sessions. I've never suffered with arm pump. Quote Link to comment Share on other sites More sharing options...
Revolver Posted April 8, 2013 Report Share Posted April 8, 2013 As Liam suggested, if you're doing something that requires grip every day, it's no wonder your forearms are complaining. Any time you have to heave a weight around you use your forearms. Maybe you want to take a week or two off and then change your routine to one with more rest days and less in it. Quote Link to comment Share on other sites More sharing options...
MikeCottTrials Posted April 8, 2013 Report Share Posted April 8, 2013 This is ridiculous. You're getting arm pump because you haven't conditioned your body to last as long as you need to! Not because of weights. In fact when I started deadlifting it utterly destroyed my grip. Left me fumbling with my fly for ages desperately needing to urinate actually I suggest you give yourself the proper rest and stick with the weights 1 Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 (edited) Where would I get more rest though? I could try and get one more day rest out of it by combining some of the workouts together. Monday - REST Tuesday One Arm Dumbell Row 4 sets Wide Grip Pulldown (lats) 3 sets Standing Pulldown 3 sets Straight Arm Pulldown 3 sets Barbell Curl 4 sets (2 sets close grip, 2 sets wide grip) Incline Dumbell Curl 3 sets Wednesday - 60 minutes cardio (Include my core workouts here?) Thursday Dumbell Shoulder Press 4 sets Side Lateral Raise 3 sets One Arm Front Cable Raise 3 sets High Cable Rear Delt Flyes 3 sets Dumbell Shrug 4 sets ------------------- Triceps Press Down 4 sets Skull Crushers 4 sets Cable Overhead Triceps Extension 3 sets Friday Squats 4 sets One Leg - Leg press 3 sets Leg Extensions 3 sets Romanian Deadlifts 4 sets Leg Curls 3 sets ------------------------ Bench Press 4 sets Incline Bench Press 3 sets Incline Dumbell Flyes 3 sets Saturday and Sunday - REST Would this be better? Have taken some stuff out too. Would you suggest anything else to take out? Edited April 8, 2013 by dannytrialskid Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 I'm fine with doing body weight stuff if that will make it better. Any suggestions are considered. Quote Link to comment Share on other sites More sharing options...
LiamWood! Posted April 8, 2013 Report Share Posted April 8, 2013 I just did every other day as a rest day, even if it meant training on a weekend. Like so: Monday - Chest/Triceps/Calves Bench Press 4 sets Incline Bench Press 3 sets Incline Dumbell Flyes 3 sets Low Pull Cable Cross Over 3 sets Triceps Press Down 4 sets Skull Crushers 4 sets Cable Overhead Triceps Extension 3 sets Standing Calf Raises Leg Press Calf Raises Tuesday: Cardio/rest Wednesday - Back/Biceps/Abs One Arm Dumbell Row 4 sets Wide Grip Pulldown (lats) 3 sets Standing Pulldown 3 sets Straight Arm Pulldown 3 sets Barbell Curl 4 sets (2 sets close grip, 2 sets wide grip) Incline Dumbell Curl 3 sets One Arm High Cable Curl 3 sets Hip Thrusts Crunches Dumbell Side Bend Thursday: Cardio/Rest Friday: Dumbell Shoulder Press 4 sets Side Lateral Raise 3 sets One Arm Front Cable Raise 3 sets High Cable Rear Delt Flyes 3 sets Dumbell Shrug 4 sets ------------------- Triceps Press Down 4 sets Skull Crushers 4 sets Cable Overhead Triceps Extension 3 sets Saturday: Rest/Riding Sunday: Squats 4 sets One Leg - Leg press 3 sets Leg Extensions 3 sets Romanian Deadlifts 4 sets Leg Curls 3 sets ------------------------ Bench Press 4 sets Incline Bench Press 3 sets Incline Dumbell Flyes 3 sets Then Monday starts as a rest day and so on. Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 I just did every other day as a rest day, even if it meant training on a weekend. Like so: Most of my comps are on Sundays, what would I do if I missed out on the Sunday routine though? + I like to try and ride atleast 5 times a week. Quote Link to comment Share on other sites More sharing options...
LiamWood! Posted April 8, 2013 Report Share Posted April 8, 2013 Instead of the Sunday gym session, do your comp, then do the above Sunday session on the Monday because you would of had 2 rest days over the weekend. Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 (edited) Ok, I get it now. So the days are different every week caus of the odd number. Got a little confused. I'll try it, thanks. Edit: So you put in chest and tri's for twice a week? And, do you reckon I should give like a week break before trying this out. So that everything is fresh and relaxed, that way I can see whether it has made a difference? By break I mean just cardio and abs. Edited April 8, 2013 by dannytrialskid Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 Also I take Whey Protein and Creatine Monohydrate. I know the Whey Protein wouldn't affect me, but would the Creatine? Quote Link to comment Share on other sites More sharing options...
0zzy Posted April 8, 2013 Report Share Posted April 8, 2013 whats the point in doing all those slow motioned exercises when trials is a powerfull movement involving fast movements? creatine you need to increase your water intake as you will get dehyrdated loads quicker. Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 Give me a routine boy. Facebook meh Quote Link to comment Share on other sites More sharing options...
Kevinfor Posted April 8, 2013 Report Share Posted April 8, 2013 This will sound silly, but I'm not sure I know what arm pump is hah! That being said, are you sleeping enough? If you are going to the gym and do bodybuilding type routines, you will be destroying the muscle fibres and you have to give the body lots of sleep to rebuild it. I work out at the gym for a few hours every day and I go to bed at around 10 pm (9 pm UK time) and I get up at 6 am. So try sleeping more! Kevin. Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 8, 2013 Author Report Share Posted April 8, 2013 This will sound silly, but I'm not sure I know what arm pump is hah! That being said, are you sleeping enough? If you are going to the gym and do bodybuilding type routines, you will be destroying the muscle fibres and you have to give the body lots of sleep to rebuild it. I work out at the gym for a few hours every day and I go to bed at around 10 pm (9 pm UK time) and I get up at 6 am. So try sleeping more! Kevin. I sleep at 10.30pm and wake up at 6.15am Quote Link to comment Share on other sites More sharing options...
trialkid Posted April 10, 2013 Report Share Posted April 10, 2013 Sleep is very important with your training! As Ozzy said above if you are mainly training to improve as a trials rider, explosive movements will really help. Plyometrics, Deadlifts, Clean and press, sprinting is a good one which is often overlooked. You could try a good cross fit class which will incorporate a lot of explosive, high intensity movements. One more thing to think about, most trials riders (myself included) we will do one move stop for a few minutes, then do another. If you want to improve your arm pump you need to create sections which will last longer than a general comp section and just push your threshold. So when you do go to a comp you know you can ride for that length of time without getting the pump. Quote Link to comment Share on other sites More sharing options...
ogre Posted April 10, 2013 Report Share Posted April 10, 2013 I'm on mobile so I cant read the thread in work to see if anyones suggested what I'm saying here... dead lifts will help your grip/forearms so will rowing; especially if you grip the row-bar with an open grip; fingers only no palm on the bar... will flare up your forearms in no time... I row/pul up/deadlift regularly as balls and havent had arm pump issues in time... Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 10, 2013 Author Report Share Posted April 10, 2013 (edited) I'm on mobile so I cant read the thread in work to see if anyones suggested what I'm saying here... dead lifts will help your grip/forearms so will rowing; especially if you grip the row-bar with an open grip; fingers only no palm on the bar... will flare up your forearms in no time... I row/pul up/deadlift regularly as balls and havent had arm pump issues in time... How many reps on Deadlift and sets? Anything in my routine i should take out? I only want to do stuff that helps with trials Edited April 10, 2013 by dannytrialskid Quote Link to comment Share on other sites More sharing options...
trialkid Posted April 10, 2013 Report Share Posted April 10, 2013 8-10 reps, 3-5 sets. Don't go too heavy as i'm guessing you don't want to build mass? Concentrate on good form and don't use straps. Squats will help to increase leg power and explosiveness. Quote Link to comment Share on other sites More sharing options...
dannytrialskid Posted April 10, 2013 Author Report Share Posted April 10, 2013 I think I need to redo my whole routine. So what should I do? Squats Deadlifts What else? Quote Link to comment Share on other sites More sharing options...
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