Cycling for Size?

If you want to get big legs, you better learn to like squats (or at least some other weighted leg exercise). Cycling will not give you big legs. It is an aerobic sport (for the vast majority).

I am sure Ric will give you a more scientic answer as to why this is true.

even short distance cycling?

slevytam said:

Hello,

I not an experienced cycler but I am wondering if it is possible to bike in order to gain leg size. (I am not a fan of squats etc)

I was thinking intervals on a gym stationary bike might be a start but any advice would be helpful.

Thanks,

SL

No.

Cycling won't hypertrophy your leg muscles. Better learn to like the gym like Velo says.

The massive thighs you see on track sprinters are from hours in the gym.

slevytam said:

Hello,

I not an experienced cycler but I am wondering if it is possible to bike in order to gain leg size. (I am not a fan of squats etc)

I was thinking intervals on a gym stationary bike might be a start but any advice would be helpful.

Thanks,

SL

It is possible, but not probable. It would take the right type of genetics. The overwhelming majority of people who excel at cycling do not have those genetics.

If you have the body type that puts on size easily then you may be able to build up your quads with cycling. My quads measure slightly more than twenty some years ago when I used to do full squats with 300+ for multiple sets of 10. I don't have that kind of strength anymore though. My cycling routine this summer was nothing out of the ordinary. I spent several months riding for 8 - 12 hours per week between 70% - 80% MaxHR. Boring old base training. Nothing special.

That being said, you would still get more "bang for your buck" time wise with some form of resistance training. I've never been a fan of squats either and found that several sets of light to moderate (absolutely NOT heavy!) sets of thigh extensions followed by several sets of 45 degree leg presses worked very well for me.

I guess I am out of luck then... Back to weights 🙂

Thanks for the input!

I find myself disagreeing with the advice most people have given you. Yes, I certainly think you can build leg size and strength via cycling and squats aren't a necessity for a cyclist (sprinting possibly excluded). Squats have their uses but to build cycling strength you have to cycle.
There is nothing like hill climbing on the bike for building leg strength and quads and I do this all the time myself. What I recommend is you find a steep and long hill and then climb it with real determination. For brute leg strength use bigger gears.
The only thing you have to bear in mind is you need to cycle every other day if you want leg size so the leg muscles will get time to grow.
Take a look at the hills I practise on for some idea of the fun you can have without squats. P.S. only one section of the climb is shown as it continues further up to the highest peak in this country:
http://www.geocities.com/resromae/climbing.html

slevytam said:

Hello,

I not an experienced cycler but I am wondering if it is possible to bike in order to gain leg size. (I am not a fan of squats etc)

I was thinking intervals on a gym stationary bike might be a start but any advice would be helpful.

Thanks,

SL

Carrera said:

I find myself disagreeing with the advice most people have given you. Yes, I certainly think you can build leg size and strength via cycling and squats aren't a necessity for a cyclist (sprinting possibly excluded). Squats have their uses but to build cycling strength you have to cycle.
There is nothing like hill climbing on the bike for building leg strength and quads and I do this all the time myself. What I recommend is you find a steep and long hill and then climb it with real determination. For brute leg strength use bigger gears.
The only thing you have to bear in mind is you need to cycle every other day if you want leg size so the leg muscles will get time to grow.
Take a look at the hills I practise on for some idea of the fun you can have without squats. P.S. only one section of the climb is shown as it continues further up to the highest peak in this country:
http://www.geocities.com/resromae/climbing.html

I think you are confusing strength gains (defnitely achievable through road and track training) and size (myofibril hypertrophy) gains.

slevytam said:

Hello,

I not an experienced cycler but I am wondering if it is possible to bike in order to gain leg size. (I am not a fan of squats etc)

I was thinking intervals on a gym stationary bike might be a start but any advice would be helpful.

Thanks,

SL

You might see "some", and that's going to depend on what kind of shape you're in now in combination with your genetics. If you have already been building muscle mass, chances are that you're not going to see any additional with cycling.

On the occasions I've wanted to bulk up, I've used relatively low repetitions and high weights. Example: 4 sets with 8,6,4,3 reps increasing weight each time. The last set is/was always very difficult. It's always worked very well for me, but I'm sure we'll see many other opinions. As someone else suggested, if you're going to need some rest days weight training this way, your muscles need time to fully rebuild/recover.

Personally, I've changed my philosophy as I've gotten older. I used to want to be relatively big, now I use have the same view as I have about car exhausts....stay silent and deadly. 😄 Especially with cycling, although you may get some short term power from the weight training, you're going to pay for the extra muscle weight on those hills.

I, too, say that you can to some degree because mine are growing, currently 27.5 up top, but then again I am just getting started again after years off. Well see in a few months if they are 28 or 29. Just take a big gear and push as hard as you can and rest (that's when they grow). That's what I am doing and gaining size and strength. Make your rides anaerobic and eat!!! 🙂 My 2 cents...

Is uping the intensity on a stationary bike anything like riding uphill. I am located in Canada and within a month biking outdoors may be out of the question..

Thanks for the input everyone!

The point I want to make is there seems to be an overemphasis of squats at the expense of cycling. I may be wrong but let me try and outline my thoughts on this:
It simply seems to me that the best way for a cyclist to build cycling leg strength is via cycling. Squats won't develop the same kind of leg-strength that cycling demands - simply because squats use a different range of motion and involve different mechanics.
If I want really powerful legs that are going to drive a bike up difficult terrain, I much prefer to cycle and up my gears accordingly as I progress.
As for leg size, I agree squats (second to heavy leg-extensions) are the best option but, let's face it, we're cyclists not bodybuilders. So, if a person wants to cycle but also feels he (or she) would also like some leg development I think cycling can offer some range of development, plus better performance enhancement (if a rider takes rest days to allow growth).
I've expressed the view in the past that I think squats are worth doing but for other reasons. I think squats are good for gaining weight, they help balance out the leg-biceps and they strengthen knees and the lower back. They're not essential, though and I would rate hill sprints as being more productive for raw bike performance.
If someone prefers not to squat but wants some moderate leg size, do some hills and build up your gears.

ed073 said:

I think you are confusing strength gains (defnitely achievable through road and track training) and size (myofibril hypertrophy) gains.

Carrera said:

It simply seems to me that the best way for a cyclist to build cycling leg strength is via cycling.

Correct.

Leave the squats to sprinters and bodybuilders.