Cycling for Muscle Building

a mashup icture of a weightlifter lifting a bicycle and barbell combined in one
I wrote a post that answers the question; Is Cycling a Good Exercise? It goes into all of the aspects that makes cycling one of the best exercises out there. The first original article is linked above. I have taken each section of the first article and wrote a more detailed post about each section. They are all linked below.

Cycling is a great way to get in shape and stay healthy. It's a low-impact exercise that's easy on your joints, and it can be done just about anywhere. But did you know that cycling can also help you build muscle?

That's right, cycling can be a great way to add muscle to your legs, glutes, and core. Here's how it works:

How Cycling Builds Muscle

When you cycle, you're using your leg muscles to power the pedals. This puts a lot of stress on your muscles, which forces them to adapt and grow stronger. Over time, this can lead to significant muscle gains in your legs.

In addition to your legs, cycling also works your glutes and core. Your glutes are responsible for extending your hips, and they're used a lot when you cycle. Your core is also involved in cycling, as it helps to stabilize your body and prevent you from wobbling.

The Best Types of Cycling for Muscle Building

If you're looking to build muscle with cycling, there are a few things you'll want to keep in mind. First, you'll want to focus on high-resistance cycling. This means cycling at a challenging intensity, such as a hilly route or a fast pace. High-resistance cycling is the best way to put enough stress on your muscles to stimulate growth.

Second, you'll want to include interval training in your workouts. Interval training involves alternating between short bursts of high-intensity cycling and periods of rest or lower-intensity cycling. This type of training is great for building muscle, as it allows you to work your muscles at a higher intensity for a longer period of time.

Finally, you'll want to make sure you're getting enough protein. Protein is essential for muscle growth, so make sure you're eating plenty of protein-rich foods after your workouts.

Here are some specific cycling workouts that you can do to build muscle:

Hill repeats: This is a great workout for building muscle in your legs. Find a hill that's challenging but not too steep, and cycle up it as fast as you can. Once you reach the top, coast back down to the bottom and repeat. Do 3-5 sets of 10-15 repetitions.

Tempo intervals: This is a more challenging workout that will help you build muscle in your legs and core. Cycle at a challenging pace for 20-30 minutes, with short breaks every 5 minutes.

HIIT: HIIT is a great way to burn fat and build muscle at the same time. Cycle at a high intensity for 20-30 seconds, followed by a period of rest or lower-intensity cycling for 1-2 minutes. Repeat this for 8-10 rounds.

No matter what type of cycling workout you choose, make sure you listen to your body and take breaks when you need them. Don't push yourself too hard, or you'll risk injury.

Cycling for Muscle Gains: The Bottom Line

Cycling is a great way to get in shape and stay healthy. But it's also a great way to build muscle, especially in your legs, glutes, and core. If you're looking to add muscle to your body, cycling is a great option. Just be sure to focus on high-resistance cycling, interval training, and getting enough protein. With a little effort, you'll be on your way to building muscle with cycling in no time.

Here are the other posts that are detailed explanations of the first post:

Cycling for Cardiovascular Health

Cycling for Weight Loss

Here is my next blog post: Should a 70 Year Old Ride a Bike?


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