Re: Silly weightlifting question
1. If I'm looking to maintain/slightly build, I'm usually aiming to deplete glycogen stores in 20-40m before a zone 2/3 ride, so I'll superset with another movement or two, rotating through with no rest (only with movements I'm comfortable with, with weights I can handle.
2. If I'm looking for longterm strength gains, with my big complex lifts, I've settled on the 6 sets of 10 with exactly two minutes rest. No more, no less. I'm not looking to build tons of mass and I can sustain this, still growing over time, without majorly impacting my cycling. This very specific regimen, two- three times a week boosts testosterone production.
3. If I'm looking for hypertrophy, after 3-6 reps of heavy, isolated movements, flex and hold the burn for 30-90 seconds, then rest 30-120s and repeat. Only the muscles you can isolate, though. Like Arnold did it.
Andrew Huberman reviewed all of this several weeks ago on his Huberman Lab podcast, with links to the studies.
This is my substitute for pistol and ball. With a philosophical flourish Cato throws himself upon his sword; I quietly take to the bike.
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