Building up legs.

irezumi
irezumi Posts: 142
edited November 2014 in Training, fitness and health
Quite the opposite to most people here I'm looking to pack on a bit of weight over winter, primarily on to my legs.

The diet part I can do and I understand I need to up it.

I've reduced my cycling to once, sometimes twice a week and am doing 4 weight sessions a week. Does anyone have any suggestions in regards to exercises that work well for them in regards to adding mass beyond the primary leg exercises?

Thanks for any help.

Comments

  • meanredspider
    meanredspider Posts: 12,337
    irezumi wrote:
    Quite the opposite to most people here I'm looking to pack on a bit of weight over winter, primarily on to my legs.

    The diet part I can do and I understand I need to up it.

    I've reduced my cycling to once, sometimes twice a week and am doing 4 weight sessions a week. Does anyone have any suggestions in regards to exercises that work well for them in regards to adding mass beyond the primary leg exercises?

    Thanks for any help.

    What do you want to achieve? Adding weight anywhere in most road cycling is unlikely to be beneficial - unless you're a specialist sprinter or flat TTer. If you're just looking to bulk up, you're on the wrong site and you need to be on a bodybuilding site.
    ROAD < Scott Foil HMX Di2, Volagi Liscio Di2, Jamis Renegade Elite Di2, Cube Reaction Race > ROUGH
  • imposter2.0
    imposter2.0 Posts: 12,028
    As above - adding mass for cycling purposes is going to be counter-productive.
  • bahzob
    bahzob Posts: 2,195
    As above. It really makes no sense for a cyclist to aim to bulk up. Even for the most extreme of track sprinters the size of their thighs is a by product of training, which will mainly be on a bike, not a goal.

    As such, if this is your objective for aesthetic or other reasons I'd advise checking out another forum e.g. for weightlifters or similar and changing the endurance aspect of your training from cycling to rowing.
    Martin S. Newbury RC
  • CptKernow
    CptKernow Posts: 467
    SQUATS - You can research as much as you like, but that'll be the conclusion. Not much fun though...
  • imposter2.0
    imposter2.0 Posts: 12,028
    The OP has never really exlpained why he wants 'heavier legs' though...
  • charlie_potatoes
    charlie_potatoes Posts: 1,921
    Imposter wrote:
    The OP has never really exlpained why he wants 'heavier legs' though...

    Why is this required?
    "You really think you can burn off sugar with exercise?" downhill paul
  • imposter2.0
    imposter2.0 Posts: 12,028
    Nobody knows - because he hasn't said...
  • charlie_potatoes
    charlie_potatoes Posts: 1,921
    Imposter wrote:
    Nobody knows - because he hasn't said...

    :roll:
    "You really think you can burn off sugar with exercise?" downhill paul
  • madasahattersley
    madasahattersley Posts: 51
    Contrary to popular bikeradar belief, some people do things that aren't for the sole purpose of becoming a faster endurance cyclist.

    OP - as has been mentioned squats (and to a lesser extent deadlifts) are the gold standard, but failing that I've found single leg leg press to be effective and if used carefully weighted leg extensions are also very good.
  • olake92
    olake92 Posts: 182
    I like single leg front squats, which I find prevent me from favouring one leg over the other as I would in a normal squat. Obviously, you can't lift as heavy.
    I'm on Twitter! Follow @olake92 for updates on my racing, my team's performance and some generic tweets.
  • imposter2.0
    imposter2.0 Posts: 12,028
    madasahattersley wrote:
    Contrary to popular bikeradar belief, some people do things that aren't for the sole purpose of becoming a faster endurance cyclist.

    Undoubtedly true, Luke - but this is a cycling 'training' forum (isn't it?) - so it's not unreasonable to assume that the guy would have cycling fitness as his primary goal, especially as he has not specified or indicated otherwise.
  • irezumi
    irezumi Posts: 142
    No other reason for bigger legs than vanity I'm afraid (And I'm a wuss who doesnt want to cycle in the cold and rain so much). I also lost an ACL playing touch rugby (no other damage so no pending need for the op) and would like to try and gain some stability just in case for this. Doing quite a lot of lateral work in this regard. Hoping it will improve sprint speed as well as I'm definately not built for that at the moment.

    Doing lots of variations on squats and deadlifts. Front, overhead etc. Do single leg as warm ups but dont wish to push to far due to aformentioned lack of ACL. Perversely I enjoy these so no worries about them not being fun. :lol:

    Sorry for not being clearer in OP regarding aims etc. Thanks for the help. :D
  • Joeblack
    Joeblack Posts: 829
    Squats, deadlifts (heavy low reps) split squats and lunges are your best best for adding muscle mass to
    Your legs.

    Another point of note is the nutrition side of things, you've mentioned you're dialed in with this so I may be telling you how to suck eggs but protein immediately after your sessions and then some simple white carbs within 90mins will be the key to adding size, try not to train to late and make this meal carb heavy and the largest of the day.

    Also some white carbs the next morning for breakfast (don't go mad though)
    One plays football, tennis or golf, one does not play at cycling
  • mmacavity
    mmacavity Posts: 781
    http://www.dailymail.co.uk/sport/others ... -time.html

    http://www.pezcyclingnews.com/latestnew ... gets-pezd/


    http://total-gains.com/2012/08/rule-bri ... hoy-style/

    http://www.cyclingweekly.co.uk/fitness/ ... uts-145138

    http://www.cyclingweekly.co.uk/fitness/ ... ary-125222

    http://www.cyclingweekly.co.uk/fitness/ ... core-31235

    http://sportsexerciseengineering.com/20 ... ok-review/

    http://books.google.co.uk/books?id=hpC3 ... al&f=false

Categories