File :-(, x, )
Anonymous
Mind helpin' me out /fit/? I'm a fairly active guy, little less than 6 ft., and weigh 140ish . The only routine exercise I get really is riding my bike a lot. My legs are damn strong, but my upper body is pretty fail, but not too shabby. I want to build my arms up a bit as well as my shoulders and such. What does /fit/ recommend. I was thinking to just get some free weights, but wondering if you have any ideas. Thanks
>> Anonymous
Free weights probably wouldn't be a bad idea
>> Anonymous
Halp?
>> Anonymous
Just get a barbell and some weights, bro.

For real though.
>> Anonymous
>>468170
Hey how can ya help me fellow biker
>> Anonymous
Any help from other bikefags with a similar situation would be neat
>> Anonymous
>>468175

I used to bike about 50 miles a day. Lost a ton of weight then realized that my upper half was tiny as hell.

Alright, either go to a gym or go to a sporting goods store and get your self this certain type of weight. It looks like a medicine ball but it has handles.

Do everything you can with that. Do arm raises. Fully extend your arm and lift. Put it behind your head with both hands and lift. Fully extend your arm out in front of your body and lift straight up. Fully entend your body straight out away from your body perpendicular and lift.

Do each exercise until your arm feels tired then switch to a different type.

Three times a week in conjuncture with the rest of your exercises or whatever it is you're doing.

Do a bit of cardio beforehand to get your heart rate up.

That works, like a charm.
>> Anonymous
>>468184
Why thank you. Wouldn't happen to live in San Diego would ya? Always nice to have another ridin' buddy.
>> Anonymous
>>468193

Wish I did, I'm from Detroit. The streets up here are simply terrible. Fortunately, I take a main one out of the city to get 20 miles into the country. Gets quite nice around 25 miles out.
>> Anonymous
>>468184
this is an endurance method and works about 30 muscles in a single routine

if you're looking to build large muscles, do not follow this advice, you'll just build an abundance of slow twitch fibres
>> Anonymous
>>468194
Sweet deal. What kinda bike you ride?
>> Anonymous
>>468197
I just want to build my arms up a bit. I'm fairly skinny so I just wanna get my arms and shoulders a bit toned
>> The !GAME...EBc
Get some free weights and dumbells and do curls with them; that will help build some arm muscle.

For shoulders you can use dumbbels and do lateral raises for your shoulders, or you can do some military presses.
>> Anonymous
why would you want to gain weight if you're a cyclist :(
>> Anonymous
>>468199

I ride an old Iron Horse: Outlaw. Sorry it takes me so long to reply, I forget about this thing.