|
eowyn1025
Jul 28, 2002, 11:05 PM
Post #1 of 32
(7773 views)
Shortcut
Registered: Jul 27, 2002
Posts: 267
|
does lifting weights help you climb better? or should i just climb more to build my strength up? my technique's pretty good, i just don't have the strength yet for some of the routes...(but i also don't want to end up looking like one of those gross pro weight lifting women...) any suggestions?
|
|
|
|
|
laurams01
Jul 29, 2002, 12:22 AM
Post #2 of 32
(7773 views)
Shortcut
Registered: Oct 11, 2001
Posts: 37
|
I have found that lifting weights has improved my climbing with out becoming a gross weight lifting women
|
|
|
|
|
roshi
Jul 29, 2002, 12:36 AM
Post #3 of 32
(7773 views)
Shortcut
Registered: Nov 2, 2001
Posts: 29
|
X training is really important in any sport. Not only for your performance but also for motivation. In the gym I would recomend 3 exercises only - Chin ups, Bench press and Squats. In those exercises you have worked every muscle in your body.
As everybody has mentioned it is very hard for a woman to become a gross muscle bound thing as we do not have the testosterone levels. Doing weight training also helps your bone density levels...
Do more chin ups....
Roshi
|
|
|
|
|
eowyn1025
Jul 29, 2002, 12:43 AM
Post #4 of 32
(7773 views)
Shortcut
Registered: Jul 27, 2002
Posts: 267
|
ok so i won't look huge! thanks for assuring me of that! thanks for the suggestions! keep them coming...
|
|
|
|
|
likethegoddess
Jul 29, 2002, 4:22 AM
Post #5 of 32
(7773 views)
Shortcut
Registered: Jul 5, 2002
Posts: 150
|
As a chick climber, I found what I need most is upper body strength and lower body flexibility. Lots of chin ups. I also do whatever freeweight work I can come up with. for lower body, all kinds of stretches. Especially, splits three ways. Anything to work the soas muscles. And don't worry about the bulk. Any muscles you gain you will help you climb and make you look hot!
|
|
|
|
|
fiend
Jul 29, 2002, 4:40 AM
Post #6 of 32
(7773 views)
Shortcut
Registered: May 25, 2001
Posts: 3669
|
Boulder.
|
|
|
|
|
petelasko
Jul 29, 2002, 4:40 AM
Post #7 of 32
(7773 views)
Shortcut
Registered: Jul 28, 2002
Posts: 25
|
I would also say focus a lot on abs, obliques, etc. All the muscles in your lower torso. Those are stabilizing muscles, and the stronger they are, the more in control they are.
Pullups do work your abs if you can get to the point where you're doing a lot of them (30-40) but crunches and hanging leg-lifts (where you hold on to a pull up bar, or a crimp-bar and lift your knees to your chest) are great.
|
|
|
|
|
ponyryan
Jul 29, 2002, 9:14 PM
Post #8 of 32
(7773 views)
Shortcut
Registered: Mar 4, 2002
Posts: 704
|
Go for the flexibility. It's very important. Work on your flexibility as much as you can. High stepping has become much easier for me since working on my flexibility. Otherwise, lots of chinups and climb as much as you can
|
|
|
|
|
jds100
Jul 29, 2002, 10:06 PM
Post #9 of 32
(7773 views)
Shortcut
Registered: Aug 5, 2001
Posts: 1008
|
Go check this thread forum on this website:
http://www.rockclimbing.com/forums/viewtopic.php?topic=3799&forum=36&54
|
|
|
|
|
mreardon
Jul 29, 2002, 10:09 PM
Post #10 of 32
(7773 views)
Shortcut
Registered: Jun 17, 2002
Posts: 1337
|
There is no way to become a big weightlifter without dedicating your life to it. You don't need steroids and fat cutters, but there is a regimen to it (try 6 hours per day of lifting, with another hour of aerobics).
As for lifting to help climbing, definitely do it. If you are climbing only 1 day a week, then any exercise is fine and will only help. But if you climb 3-4 days per week, do not concentrate on the pulling muscles (i.e. back, biceps). You already use those regularly when you climb and any further use of those can result in injury. Concentrate on the push muscles (triceps, chest) because you need to balance your body out. There are going to be plenty of people who tell you to only do pull-ups and other such nonsense, but it's not true. Personally I can barely do more than a handful of pull-ups and obviously it hasn't hurt my climbing (on-sighted a 12a crack this last weekend followed by a 12d sport route). Also, practice your stretching. I would recommend 20 minutes each day (especially on climbing days) and a couple 30 minute sessions of aerobics will round it out perfectly.
|
|
|
|
|
lostangel
Aug 1, 2002, 12:00 AM
Post #11 of 32
(7773 views)
Shortcut
Registered: Jul 27, 2001
Posts: 444
|
lifting weights can help you, but dont do it every day and remember to STRECH OUT! because lifting can and will tighten you up if you dont strech out before and after your work out.. and for climbing its somthing you need
|
|
|
|
|
climber_dude
Aug 1, 2002, 7:57 AM
Post #12 of 32
(7773 views)
Shortcut
Registered: May 17, 2002
Posts: 154
|
lifting wieghts can be very dangerous for us climbers as it can make our muscles very large which in result we will become very heavy so we find it will be harder to climb for more information go to this website http://dmmwales.com/dmm/pages/trtips4.htm
|
|
|
|
|
bmgard
Aug 1, 2002, 8:52 AM
Post #13 of 32
(7773 views)
Shortcut
Registered: Apr 24, 2002
Posts: 112
|
eowyn1025- Weight lifting will help your climbing provided your smart. You will not end up like those body building women. It takes testosteron to build muscle, unless your the bearded lady you won't get "BIG". Plus those women (and men) have spend years of there life dedicated to getting bigger.
If your climbing 4 times a week then weight lifting will probably hurt more then help. Your body and mind need rest. If your not climbing that much then working out can help. Keep your lifting sesions to about 1 to 1.5 hours but no more. It also can't hurt to go running or throw on a pack and go for a walk. This will help out you legs and your cardio. Don't worry about gaining wieght it is possible to get a lot stronger and not gain a pound. Talk to a trainer, tell them what you want to do and have them show you whats best. Also try to avoid using gloves in the gym this will help out you hand strenght.
If your serious though watch your diet. A better diet can provide huge gains.
|
|
|
|
|
terss
Aug 2, 2002, 11:47 PM
Post #14 of 32
(7773 views)
Shortcut
Registered: Jul 31, 2002
Posts: 45
|
Plus, you might want to have a squeeze ball handy for down-times. I have one and whenever I'm just taking a break and/or laying around I'm strengthening my fingers and grip by working it. It really helps.
|
|
|
|
|
marks
Aug 4, 2002, 4:43 PM
Post #15 of 32
(7773 views)
Shortcut
Registered: Aug 3, 2002
Posts: 376
|
wieghts dont really help in climbing.strong fingers is what you need.a chain is only as strong as its weakist link.bouldering inside and outside with a bit of campus work is by far the best way of getting strong.
|
|
|
|
|
drake0
Aug 7, 2002, 8:32 PM
Post #16 of 32
(7773 views)
Shortcut
Registered: Aug 7, 2002
Posts: 6
|
Last summer I all but cut off my hand with a saw, and when I started climbing 6 months ago I had very little strength. To get my strength back as quickly as possible I did weights three times a week doing 3 sets of 12 reps per exercise(this is middle ground between pure strength training and endurance training.). More recently I have noticed the hugest improvements in strength(esp.hand) when I started back climbing all my bouldering routes at the gym.
Drake
|
|
|
|
|
rockwomyn
Aug 7, 2002, 8:56 PM
Post #17 of 32
(7773 views)
Shortcut
Registered: Nov 19, 2001
Posts: 373
|
i have been lifting free weights 6 days a week for almost a year and my climbing has imporoved greatly!!!! remember to stretch and use good form!!!
|
|
|
|
|
likethegoddess
Aug 8, 2002, 1:24 AM
Post #18 of 32
(7773 views)
Shortcut
Registered: Jul 5, 2002
Posts: 150
|
PS: I read an article on building muscle you might find interesting as well.
http://www.rockclimbing.com/articles/index.php?ID=77
|
|
|
|
|
the_elk
Aug 8, 2002, 1:49 AM
Post #19 of 32
(7773 views)
Shortcut
Registered: Jul 24, 2002
Posts: 200
|
Climbing is the best training for climbing...
Weights don't train your muscles for climbing like climbing will. They generally target the wrong areas.
cheers
Elk
|
|
|
|
|
climbracer
Aug 8, 2002, 1:50 AM
Post #20 of 32
(7773 views)
Shortcut
Registered: Apr 18, 2002
Posts: 226
|
Lift weights!!! Yes, it helps alot!!! I was doing resistance classes a few months ago, but stopped for two or three months and I think I have become slightly weaker in my upper and lower body strength. I started back on my resistance training this week. I can do it in between climbing at the local gym and hope to improve my climbing a bit more in the next few weeks. As a woman, I think it is very helpful to lift weights in between climbing, especially since I have a desk job. Also, cross training with bicycling seems to build my leg strength. Good luck and don't worry about bulking up on your muscles.
Kathy
|
|
|
|
|
fitz
Aug 8, 2002, 2:01 AM
Post #21 of 32
(7773 views)
Shortcut
Registered: Jul 15, 2002
Posts: 363
|
I don't really want to get into a workout debate, but I'm not sure if I agree with some of the recommendations in the article mentioned above.
Climbing isn't the only sport where participants ideally want to maximize strength to weight ratio and maintain as much flexibility as possible. Most of the sports training and medicine research floating around today seems to suggest that supersets, like the article recommends, are not very effective.
Again, I don't want to criticise anyone's workout. But, there is a fair number of good books on sport specific conditioning and people might want to take a look at different points of view and supporting evidence before adopting a workout philosophy.
-jjf
|
|
|
|
|
likethegoddess
Aug 8, 2002, 5:48 AM
Post #22 of 32
(7773 views)
Shortcut
Registered: Jul 5, 2002
Posts: 150
|
Fitz,
"high repetitions (20-30) and several sets (4-6)" Is that what you mean by super-set? Compared with other recommendations I've heard that doesn't seem like too many reps. Maybe 4-6 is too many sets though.
I'm not looking to make an argument of it. I really don't have much basis to argue one way or the other. I'm trying to figure out my best weight regime, myself. If you've got some book recommendations, I'd be happy to hear them.
Thanks!
|
|
|
|
|
the_elk
Aug 8, 2002, 5:55 AM
Post #23 of 32
(7773 views)
Shortcut
Registered: Jul 24, 2002
Posts: 200
|
The problem with doing weight training is that you can then lose flexability, which I figure is more important.
Stretching, and climbing, and a bit of cardiovascular work in the middle... perfect! Weights can be a hinderence rather than a help.
cheers
Elk
|
|
|
|
|
pbjosh
Aug 8, 2002, 6:22 AM
Post #24 of 32
(7773 views)
Shortcut
Registered: Mar 22, 2002
Posts: 1518
|
I generally think that the best training for climbing is climbing. Weight training is great, I do it. I also run, bike and swim, but that's because I want to get some other exercise. It doesn't help me climb much better though. Generally until you're climbing Pretty Damned Hard (tm), even if there are a couple of routes that you're shut down on by strength you'll make much greater strides and improve much faster by climbing more, as you're probably lacking endurance, crimp strength and most importantly technique and experience far more than you're lacking strength. I glanced at your profile and you say you've been gym climbing for a few months. No offense but your technique is probably what limits you the most.
Anyways, back to your question, weight lifting will definitely help and you won't look like a body builder unless you become a body builder. It's a great break from climbing and any cross training is good. But if your goal is to improve your climbing ability focus more on climbing more and less on weight lifting.
I generally find that I improve the most if I combine really hard climbing sessions (usually bouldering or trad cragging) with long routes and enduro days or long days in the mountains where you're climbing a zillion pitches, racking up the miles, possibly carrying a pack, getting a great cardio work out, burning a ton of fat, coiling the rope over and over, eating light, etc. For me, that's the best cross training and I notice after a couple days in the mountains then a couple of days of rest my head is cleared, I've burned off some fat, I've rested my tendons and tips and the like and I can come back and boulder hard or send hard routes.
Just my $.02
josh
|
|
|
|
|
phillycheese
Aug 8, 2002, 7:35 PM
Post #25 of 32
(7773 views)
Shortcut
Registered: Jun 11, 2002
Posts: 584
|
likethegoddess: super-setting is when you do back to back sets of different exercises without a break in between. such as the dumbell complex or the tricep quadraplex. there are three different exercises you do in the complex but you do them back to back to back with no rest. (obviously there are four in the QUADraplex)
|
|
|
|
|
|
1
