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Author Serious leg muscle building question for cycling
Kippers
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Registered: 27th Dec 10
Location: By the sea, Kent Drives: A nee naw
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11th Sep 12 at 19:24   View User's Profile U2U Member Reply With Quote
I cycle quite a lot and my quads and calfs are noticeably bigger than 6 months ago but some of the guys i ride with are fucking ridiculously strong/powerful when riding hills/springs and have quite immense calf/quad muscles.

Anyone know the best exercises to build these up?

Thanks

Rob
Marc
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Location: York
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11th Sep 12 at 19:25   View User's Profile U2U Member Reply With Quote
Leg curls and leg press work for me
Kippers
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11th Sep 12 at 19:30   View User's Profile U2U Member Reply With Quote
Do i need dedicated gyms machines or can i do these at home?
Marc
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11th Sep 12 at 19:44   View User's Profile U2U Member Reply With Quote
Not that I am an expert, but aside from strapping weights to your legs I would say you would need to use the machines.
Russ
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11th Sep 12 at 19:48   View User's Profile U2U Member Reply With Quote
squats
Cavey
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11th Sep 12 at 19:50   View User's Profile U2U Member Reply With Quote
Burpees.
Tom G
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11th Sep 12 at 20:02   View User's Profile U2U Member Reply With Quote
As Russ said, explosive squats, dont grind it out.

Plymoteric style exercises like box jumps to help build up too.

weighted lunges, walking lunges, deep and controlled lunge.

Hamsting exercises such as bent leg curl.

[Edited on 11-09-2012 by Tom G]
Kippers
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11th Sep 12 at 20:03   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Cavey
Burpees.


http://www.youtube.com/watch?v=PYfNA_lmkHM
Tom G
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11th Sep 12 at 20:06   View User's Profile U2U Member Reply With Quote
Set up a little circuit with 20 burpees, 20 lunges (each leg) and 25 weighted jump squats. See how it goes from there. If you can do that 3-4 times, no rest between exercises but rest after a round, up the weight/reps
Kippers
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11th Sep 12 at 20:08   View User's Profile U2U Member Reply With Quote
Thanks chaps... gonna give that a try.
Jamie Walby
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12th Sep 12 at 08:39   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Kippers
I cycle quite a lot and my quads and calfs are noticeably bigger than 6 months ago but some of the guys i ride with are fucking ridiculously strong/powerful when riding hills/springs and have quite immense calf/quad muscles.

Anyone know the best exercises to build these up?

Thanks

Rob


Hills and sprints are different disciplines all together. If you put on loads of muscle you will find sprinting improves but I imagine your hill climbing will suffer a bit.
RichR
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12th Sep 12 at 09:29   View Garage View User's Profile U2U Member Reply With Quote
ride the bike tbh; push yourself passed your comfort level up hills etc. Ride sitting and up out of the saddle to use different muscle areas
DansCorsaSXi
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12th Sep 12 at 09:50   View Garage View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Russ
squats


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Jamie Walby
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12th Sep 12 at 10:07   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by LiVe LeE
ride the bike tbh; push yourself passed your comfort level up hills etc. Ride sitting and up out of the saddle to use different muscle areas


Pretty much all I have ever done. I havent been in a gym for about 6 years.
A1EX
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12th Sep 12 at 11:57   View User's Profile U2U Member Reply With Quote
Squat rack at home and some weights if you have the space
Cole
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12th Sep 12 at 22:00   View User's Profile U2U Member Reply With Quote
I've found this also guys I ride with could always ride all the hills etc without stopping so I just manned the fuck up and went out more on my own doing as many climbs as I could I can now ride most things without stopping and I actually enjoy the climbs now
Whittie
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13th Sep 12 at 08:32   View User's Profile U2U Member Reply With Quote
Jamie Walby
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13th Sep 12 at 08:42   View User's Profile U2U Member Reply With Quote
They're coming along nicely Alex.
Tom G
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13th Sep 12 at 08:47   View User's Profile U2U Member Reply With Quote
They aren't whitties
Jamie Walby
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Darryl H
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Registered: 19th Nov 09
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13th Sep 12 at 09:02   View Garage View User's Profile U2U Member Reply With Quote
I find riding the hills the biggest help to be honest

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Whittie
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13th Sep 12 at 09:10   View User's Profile U2U Member Reply With Quote
quote:
Originally posted by Jamie Walby
They're coming along nicely Alex.


That's what Alun's legs would be like if he spent his live in the velodrome...
Jamie Walby
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13th Sep 12 at 09:26   View User's Profile U2U Member Reply With Quote
Hes only interested in going if theres an under 14s session on the go.
Carl
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13th Sep 12 at 17:06   View User's Profile U2U Member Reply With Quote
Squats or you aren't confident on the technique involved for these go for the leg press. Look for the picture of Chris Hoy leg pressing!
Kippers
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14th Sep 12 at 22:35   View User's Profile U2U Member Reply With Quote



FUCKING HELL - 631KGS!

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