Exactly How To Build Muscle For Improved Performance
What does it mean to build muscle and what are the benefits? How long does it take to build muscle? What are the best ways to build muscle? You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey-though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building. What Muscles Do You Work on a Bike Ride? What does it mean to build muscle and what are the benefits?
When we talk about building muscle, we’re talking about hypertrophy, Alpha Surge Male testimonials which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for Alpha Surge Male testimonials the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of the muscle. Bodybuilders strive for sarcoplasmic hypertrophy, and its general benefit is aesthetics (think: bulging biceps and jacked quads). Myofibrillar hypertrophy is when the amount and size of contractile proteins inside a muscle increases, thus allowing a muscle to generate more force. Participants in a strongman competition strive for myofibrillar hypertrophy, and its general benefit is pure strength (envision: Alpha Surge Male testimonials flipping tires and pushing cars). Strongmen might not look as impressive as bodybuilders, but they are able to lift super heavy and produce way more force due to the type of hypertrophy they’ve honed.
When it comes to cycling, Alpha Surge Male testimonials most athletes would be better served training for myofibrillar hypertrophy-which involves lifting heavy-as that will help them generate more power, climb hills quickly, and crush sprints, says Comana. Indeed, a 2010 study found that competitive road cyclists who completed an eight-week maximal strength-training program boosted their cycling economy and efficiency while increasing how much time it takes to reach exhaustion when working at max aerobic power. Plus, the International Sports Sciences Association, citing various research, states that building muscle can help cyclists boost their leg strength and power, finish races with a faster kick, and increase their force, endurance, and Alpha Surge Male testimonials efficiency. In terms of which specific muscles to train for hypertrophy, cyclists would likely want to hone in on the quads as the most important player, while also working their lower-body musculature in general, including the calves and hamstrings, Alpha Surge Male testimonials Brad Schoenfeld, Ph.