Can Cycling Put Mass On Legs: 5 Ways [Most Effective]

There are 5 best ways to put mass on legs 6 factors

Cycling is a great way to improve your endurance muscle fibers, which are resistant to fatigue but not prone to bulk up. By cycling, you can sculpt your muscles fast and target your quads, glutes, hamstrings, and calves, improving your leg strength and endurance.

It is possible to build muscle mass in your legs when cycling, but the amount of muscle growth you experience depends on the type and intensity of your cycling workouts.

A recent study has shown that men and women who took part in a challenging cycling workout three times a week for 12 weeks, including just four minutes of high-intensity cycling per week, experienced significant increases in leg muscle size and stamina.

In this blog post, we will explore the best ways to build mass in your legs through cycling and provide some precautions to take when cycling to avoid putting too much strain on your legs.

Can Cycling Put Mass on Legs: 5 Best Ways to Do It

The 5 Best Ways to Put Mass on Legs While Cycling

While cycling works out several muscle groups, it is effective at building leg muscle because of the repetitive motion of pedaling. Some specific techniques and strategies can help maximize your efforts at building leg muscle while cycling.

Ride Uphill

Riding uphill is an incredibly effective exercise for building leg muscles. Riding uphill requires your muscles to work extra hard to pedal through the resistance. This helps you build strength and endurance as you push through rugged terrain.

Stand Up to Pedal

Stand up and pedal when you’re riding uphill or need to generate more power. By doing so, you can put more pressure on your pedals and use your body weight to drive the pedals. This puts more stress on your leg muscles and aids in the development of leg muscles.

Monitor Your Cadence

Your cadence, the number of pedal turns per minute, is crucial in building leg muscles. Higher cadences put more stress on your cardiovascular system, while lower rhythms exert more force on your muscles. Therefore, it’s imperative to maintain a balance between the two while cycling.

Get off Your Seat

Getting off your seat and using the bike with a standing posture is an excellent way to target new muscles. Keep your pedals at a constant velocity, and when you’re pedaling on level ground, change your stance and use standing original positions to work out the muscle groups in your legs.

Slow Your Pedaling Down

Slowing your pedaling down might seem counterintuitive in building leg muscles, but it helps. Reducing your pedal speed or cadence increases the force required to pedal. More stress puts more strain on the strengths and, as a result, strengthens them.

Cycling Put Mass on Legs: 6 Factors to Consider

Cycling can be an excellent option to gain mass in your lower body. When done correctly, cycling will help you build muscle in your legs while improving your cardiovascular health. Here are some considerations to take when cycling for leg mass.

Warm-Up and Cool Down

Before starting your cycling session, do a proper warm-up to prepare your body for exercise. This can include light jogging or stretching to get your muscles ready. After your workout, take the time to cool down with some stretching to prevent muscle soreness.

Correct Bike Setup

Your bike should be adjusted to fit your body correctly to prevent unwanted strain or injury. Adjust your seat height and handlebar position to ensure correct posture and alignment.

Gradual Increase in Intensity

If you’re just starting, you’ll want to increase your intensity slowly to prevent unnecessary muscle strain or injury. Start with shorter rides at lower intensities and progressively increase your distance and power as your fitness improves.

Hydration and Nutrition

The importance of hydration and nutrition 6 Factors to Consider When Cycling Puts Mass on Legs

Cycling can be a high-intensity workout that can lead to dehydration. Drink plenty of water before, during, and after your ride. A balanced diet with enough protein can support muscle growth.

Regular Rest

Rest days are just as important as workout days regarding muscle growth. Your muscles will benefit from rest days, so they have the time to recover and rebuild.


Weightlifting or resistance training exercises can effectively fortify your leg muscles, enhancing cycling performance.


Cycling is an effective way to tone and strengthen your lower body muscles. However, it doesn’t add significant weight or mass to your legs.

It is a fun and low-affected activity that contributes to a healthy lifestyle. So, cycling may be the perfect exercise to tone your legs.

Muscle mass is your big goal. You may need resistance training. Always consult a professional fitness trainer to guide you in selecting the right exercises that best align with your fitness goals.

The frequency of your cycling sessions depends on your fitness level and cycling goals. For beginners, 2-3 sessions per week of moderate to high-intensity cycling can yield noticeable results in leg muscle mass within a few weeks. Consistency and proper nutrition are crucial to maximizing your gains from cycling.

No, cycling alone is unlikely to make your legs bulky or overly muscular. The resistance and endurance training from cycling can improve your leg muscle mass, but it is proportional to your body type and exercise regimen. To avoid bulky legs, focus on balanced, low-affected training and nutrition rather than excessive cycling or weight training.

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