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Focus on hips as well. Most ppl have weak hips (e.g. abductor). I have gotten some foam roller for back and ITB as well as the resistance bands.
Check out the yoga back workouts. I’ve been doing them myself recently. Not sure how helpful they are but the women are hot.
I used to lift upper body 4-5 times/wk prior to mtn biking like 3-4 months ago. Now that I ride sometimes 2 hrs/day in the mornings I don’t have time for lifting anymore unfortunately. Also I hurt my hand lifting (TFCC) and now have rotator cuff injury so no heavy weights for upper body for a while.
Depending on what you are doing at the gym, you could still ride the same day. Also depends on how much you’re lifting and weights and upper/lower/etc.
Just remember it’s’ good to be stronger but the heavier you are, the more weight you have to move up the hill (which is obviously more difficult). But being stronger will hopefully help prevent injuries when you crash.
If you have time to lift and ride same day consider yourself lucky.
