How To Build Your Legs with Cycling and Sprints
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- čas přidán 4. 09. 2019
- In this QUAH, Sal, Adam, & Justin answer the question "Can adding cycling to your training help grow legs in any way? Or will it be detrimental?".
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I’ve actually tried out the stationary bike with the resistance all the way up. My legs got huge. You get endurance as well and low contact on your joints.
What was your routine? Say a 30 day challenge, how long would you cycle for everyday?
@@ZombiEDDudE I wouldn’t necessarily do distance I went for time. I messed up me knee but I needed a good leg workout. I’d go on the stationary bike out the resistance all the way up and pedal for 20-30 min. Once I was able to squat again I use it more for leg conditioning.
@@ZombiEDDudE I'm starting rn using it. I do 60 minutes but I increase the resistance for just 3/4 minutes every 10 minutes because I can't handle the resistance too high for too long
That’s how mike Tyson does it
@@junglebunny7061 where did you read that?
My gym is around 1.5 miles from my house, all downhill. I cycle everywhere. So it's a steep (300ft) 1.5 mile bike climb home from the gym, 6 days a week. I've been going to the gym for 4 months and now I can do the climb without breaking a sweat, even after a heavy leg day. Doing wonders for my hip and leg strength!
How about size?
What they say are true cycling builds legs, I had skinny legs when a training coach advised me to do cycling on an incline road, and sprint my way up. In just a year I got a size 29 from 20 thigh size.
greg reyes how many days a week did you cycle? And how many km
29 inhes ? ;D Robert Förstemann got 29 inh legs but hes a world champion, olympic medalist. He also train legs hard in the gym ;D .....something wrong in your story
@@JanKowalski-bj7ob What is the point? Size is individual. Why small Asia guys take home so many Olympic weightlifting competitions with small body weight? Because size doesn't matter! It's all about genetics.
👍
You went down size...???
my love for cycling grows with every ride so this just compounds the fervor
Love your show guys! gonna try the cycling sprints
when I start riding again, I just feel way better squatting. It's not that my legs have more power, but I feel like my body is more energised to do higher reps. Even just for 10 reps I can feel my heart pumping too much when I don't ride and my mind gets more focused on my energy level rather than my legs.
This is a great point. I feel like I'm starting to develop the same problem. I am going to incorporate mountain biking back in for sure.
i guess its that squats use more cardiovascular than other exercises and when you are more fit for cardio you have more endurance for squats xD
I have done cardiovascular exercise first for many years now. For the reasons you stated.
Very informative video thank you!
I'm not so sure about EASILY burning 800 calories in 30 mins on a bike. I mean, I wish, cause I love cycling. But that sounds like a very grueling half hour.
Well i need to gain weight so i hope its not true lol
400 - 500 watts for 30 minutes is HARD
@@keelobrown4991 should I not do sprinting and cycling to gain weight?
Gotta have extreme stamina 4tht
@@sastashroud7646 sprint to burn flabby fat when bulking
Always have resistance leg days during the week even when you ride long or sprint cycling in your training . , always do the same if your bodybuilding too and watch those pins grow like fucking crazy . 👍
when i started riding road bikes, i didn't ride real far but I rode pretty hard but not necessarily all our sprints, my legs got huge. Got very strong in the lower body and it really translated into how I could move. I couldn't believe it. I don't grind on the bike. I just put a decent load for about 30 seconds, then rest, then go again.
3:04 this is what I’ve been doing every leg day, significant growth in the upper leg area
great workout
Gracias❤
From age 9 to 22 I rode my bike everyday. From 2 miles, to the corner store and back, to college, and 1 year before I joined the work force. From 7 yrs of age, I had a trampoline and that was also an everyday thing. To me it was normal. My discipline started in junior high, no cereal all summer just healthy food, supervised jogs in the morning, around my grandparents proprty, lots of outside activity, and lots of protein and water. I was still considered overweight but when I had a full MRI done in high-school, my leg muscles were huge. Even to this day people notice my calves if I wear shorts, and I laugh saying "Women can have strong legs too 😂"
You have to isolate each muscle group and really focus on your quad or glute or calf muscle when you pedal. I ride a recumbent so its easier to do this. Before you go out for your ride try to make your glute twitch and then move to your quad and make it twitch a few times and then your calf. It gets your brain involved so you dont become hamstring dominant or let your tendons take over too much.
4:13 The visual focus is 100% focused on Adam even though he's saying nothing. 😂😂
Man that was a long malfunction! More than a full minute. Someone took a bathroom break.
I cycle for big legs. I just don’t ride a bike
Hue hue hue
💯
I'm male 50 years of age unfortunately my knees are goosed. I converted my garage into a gym as I needed to get back into shape. All my upper body exercises are fine. No injury.. however I tried to incorporate squats. Deadlift, reverse lunges. Goblet squat. Wide squat, narrow squat, box squat etc, no matter what iv tried my knees just ache even with light weights. I suppose it also didn't help that I'm tall with long legs, anyway I got an assault bike to do explosive interval training followed by doing very slow, without any weight, to failure 1 set of squats after the assault bike and the results have been amazing. Even better my knees are feeling great...
Backwards sled drags will be beneficial for your knees
Brother I think you should look into peptide therapy..... at 58 my shoulders were so bad I couldn't even do pushups. After a few rounds of BPC-157 injections (simple amino acid/peptides) i can work out very nearly pain free Harder than when I was in my 40's!
prp injections
I have a lot of arthritis in my legs mind you I’m 29.. I focus on making the weight heavy not necessarly using heavy weight, I start on the bike to fatigue my legs, I’ll do squats pause sets or other variations like the theory of by 21s but I’ll do squats, but by far the biggest thing that’s strengthened my joint was body weight lunges!!! For distance check out Corey Gregory lunge and learn! Or just start lunging, I lungs every day now but started just a few times a week and built up, my knees feel so much better and now I occasionally do the workouts I said above but when I’m doubt I do body weight lunges and squats the incorporation of lunges also has set my metabolism through the roof so I’ve cut some weight as well
Check out kneesovertoes on CZcams he has some great advice for people regarding knees
Doing doordash did wonders for my cycling stamina
I recommend going on 1 - 2 hour rides but doing an all out sprint every 20 or 30 minutes
Not specific enough. How long to sprint every 20 or 30 minutes? And do you really mean all out sprinting over 24 times a day? Even while at work? How many days a week?
@@trevbarlow9719 I usually go for 1-2 hour rides and sprint for about 20-30 secs every 20-30mins so about 3 or 4 times a ride. I also try to go on at least 5 rides a week
@@albertwilliam193 now I get it! Thanks.
So this builds leg muscle?
@@thanksdan9724 can’t speak for everyone but for me personally, it does yeah
Most people that cycle are doing it for the cardio benefits not the muscle. I really wish you guys talked much more about heart and cardiovascular health.
Building muscle is much easier and less important than building overall health. Heart health increases longevity far more than muscle.
Bodybuilders have the shortest lifespans of all athletes while endurance athletes live much longer than average.
Muscle hypertrophy is ALOT harder than building basic cardiovascular fitness, which I assume is what you mean by “overall health”
@@nathancarter6311 I didn't mean muscle does not take a lot of effort also. Its just much easier to target specific muscles than target most other aspects of health. You can't just choose which arteries to exercise for example. To really build up your heart you need to simultaneously exercise most of the body, which is far more difficult when you have disabling injuries. Personally I find building specific muscles far easier because you can isolate them.
Diet is the main thing for health, if you drink alcool, eat junk food or a lot of saturated fats you are the first to die while doing cardio
@nathancarter6311 nah there is a reason everyone hates cardio lol
I just look at my legs and they grow.
Must be nice lol
@Mind Pump Show just a dig on the Commentator above
I got big legs from
Roller skating doing crazy legs
Kung Fu
Horse stance (static squat)
Arrow stance
Holding lunge stance
Sprint workout;
5mins warmup
30sec MAX effort, 2min rest. Repeat 10x
I love this, thanks.
thank you been looking for this
This is the only cycle workout that will give nice hypertrophy, too bad i had to read many comments before come to this
The easiest answer for building legs cycling is, start climbing mountains
yeah with 20 kg on the back ;d
Squats
We’re on the subject of cycling try to keep up.
Hi
Here in Portugal you see the serious cyclist stop for coffee on their weekend rides..some of these guys don't have huge legs but they are ripped
I'm not critiquing anyone's workout, but this will only get great results with resistance and high intensity. Squatting weights will get you better results as opposed to trying to alter an endurance exercise to be something it's not. It may seem like an easier alternative to Squatting, but by the time you add the needed resistance to make cycling build muscle you'll wish you just did the squats lol
What about StairMaster?
Also good
Is better than the spin bike 1000+++ better
Jacob’s ladder is probably the best
There are no hills where I live. It's all flat. Can sprinting on flat ground also build legs?
Yes, bike in a higher gear so you produce more watts
@@filthyvibes4768 I was talking about sprinting
@@filthyvibes4768wouldn't recommend this too much. Could fuck up gears by setting the gear high on flat ground
bike machine with high tension
High gear and do like 30s sprints as fast as you physically can. Rinse and repeat
Its ironic how chicken builds muscle but my chicken legs have no muscles
Booooooooooo!!!👎👎😬
@@theftothek lol
Using the assault bike with legs only without using arms is a great quad pump 👌
800 calories in 30 min?
That part made me laugh
😂😂😂😂😂
I can burn 1500+ calories in an hour when cycling you probably just haven’t cycled properly
@@therabbitturtle9810 that is bs
I burn 1300 calories in 1 hour and a half without push too hard...if you ride and sprint hard for 30 min you can brun 800 calories easly...
I highly recommend the Agoge diet to anyone looking to build muscle fast. I've had awesome success with it.
Track sprint cyclists do a ton of gym work, that's why they have big legs. I don't believe you can get big legs from sprinting alone.
I found out the hard way that you can't outtrain a bad diet. As soon as I started following the Agoge diet, I have noticed amazing muscle growth.
I see what they did with the Spartan Agoge ? nice name
Agoge?
Two words. Assault Bike.
"Ban Assault Bicycles"
Who is burning 800 calories cycling? 😅 450 was the max i got too.
Assault bike..... wtf kinda name is that.
It's like they're hoping the bike gets banned so they can get out of riding it.
Lol easily burn 800 calories in 30 minutes 🤣
Right?!? Lol that’s funny but maybe a few hundo AT BEST. If 30 minutes of hiit burned 800 calories, we’d all be shredded
POINT THE CAMERA AT THE GUY WHO'S TALKING
Diet is the majority of all muscle building, you just can't ignore it. I had great success with the Agoge Diet plan. Would recommend it to anyone!
I'm gonna try it ?
Dude tried hard to show his biceps, funny
Lose 800kcal in 30min easily? Lmao
I tried to make my own diet, but it didn't work. I went to Agoge diet and let them create diet plan for me. I am delighted with the result...
the agoge diet looks really good and easy to follow, thanks for sharing!
You can burn 800 calories with 30 minutes of cycling??? I'm calling bullshit on that one.. maybe if you're an elite sprinter that's possible.
Maybe 30 minutes all out lol