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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 03-24-08, 08:39 PM   #1
Tha Breeze
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Another Leg Thread; Different Situation.

Some of you may know that I have been working out with my brother. He's very knowledgeable about working out and such, but I was wondering if you guys had any suggestions. He's been working out for about 6 years now, and hasn't gained much leg mass, he has very skinny legs that he would like to gain some muscle. Today at the gym he was talking about how he needed to start doing cardio. I post here to ask you question if there is anyway he can ride bikes with me for cardio, gain leg muscle, and not lose much weight if any. Hills? Hard constant stand-up peddling? Any suggestions are welcome.

-Thanks
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Old 03-24-08, 09:06 PM   #2
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He needs to do heavy squats and deadlifts in the gym. If he's open to cycling, short, intense sprints will do it for him.
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Old 03-24-08, 09:07 PM   #3
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I would look into something like high-intensity interval training because I would imagine it to be hard to ride a lot and try to pack on muscle. Cardio isn't going to add muscle to his legs. I would increase his food intake and lift heavier weights.
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Old 03-25-08, 02:20 PM   #4
Tha Breeze
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We do squats but 8-12 reps. He takes in a ton of calories, 6,000ish since it's mixed in with his protein mix which he takes every 2 hours(he knows what he's doing.) I'll see what he thinks about the short sprints on the bike. How far? Maybe 1 or 2 slow warm-up miles, then 1 mile as hard as you can peddle in the fastest gear standing up? But thanks guys, I'll mention it to him!
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Old 03-25-08, 03:18 PM   #5
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I'm under the impression that varying load (<6 reps and 8-12 reps) is the best way to add muscle. That is quite a bit of Calories!

If you google HIIT, you'll find some programs on the web that help in training:
http://www.musclemedia.com/training/hiit_table.asp
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Old 03-25-08, 05:13 PM   #6
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Have him do some fixed gear sprints up some large hills over and over. Its starting to pack muscle on my skinny legs.
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Old 03-25-08, 08:50 PM   #7
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Ok thanks guys, we have plenty of hills in my neighborhood! So we just select a gear, get momentum charge up it, coast back down and repeat until we can't do it anymore? And is there any certain way to peddle, stand or sit? the tip of our toes on the peddles?

-Thanks again!
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Old 03-25-08, 11:16 PM   #8
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Ok thanks guys, we have plenty of hills in my neighborhood! So we just select a gear, get momentum charge up it, coast back down and repeat until we can't do it anymore? And is there any certain way to peddle, stand or sit? the tip of our toes on the peddles?

-Thanks again!
Won't do anything. Cycling doesn't provide the stresses/loads required for muscle hypertrophy.

As opsted above, resistance training is yuor answer....squats, deads, 45 degree sled. Don't neglect hams if you are looking to add bulk to your legs...stiff-legged deadlift, ham curls, lunges etc.

ramp up the protein intake, get plenty of sleep
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Old 03-26-08, 07:07 AM   #9
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Have him do some fixed gear sprints up some large hills over and over. Its starting to pack muscle on my skinny legs.
Worked for me too.

Az
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Old 03-26-08, 09:01 AM   #10
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Ok, well thanks. Since he has been doing various exercises for the past 6 years trying to build his skinny legs and nothing has worked -and since he wants to do cardio and a couple of people said it worked- I may use that as an excuse to try and get him out there with me.
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Old 03-26-08, 10:25 AM   #11
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He needs to up the sets and lower the reps per set. He may be doing too little volume, or too much for the legs overall. As a start here's what I'd do:

at the beginning of the workout, and work out legs 2-3 times per week:

10 sets, 3 reps, with a 5rep max weight. 2-1-x tempo.

do this for squats and deadlifts. That's all you need. Don't do the cardio unless it's HIIT training. Anything else will make his legs skinnier.
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Old 03-26-08, 08:16 PM   #12
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work out legs 2-3 times per week:



do this for squats and deadlifts. That's all you need. Don't do the cardio unless it's HIIT training. Anything else will make his legs skinnier.

Too much for anyone not at the elite level.
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Old 03-26-08, 10:13 PM   #13
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Too much for anyone not at the elite level.
Not really, as 2x/body part/week is pretty much standard.
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Old 03-26-08, 11:54 PM   #14
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Not really, as 2x/body part/week is pretty much standard.
and also doing road miles?? Strewth....
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Old 03-27-08, 09:57 AM   #15
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and also doing road miles?? Strewth....
I was talking about trying to make weightlifting gains in general. His friend doesn't seem to be training for any races.
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Old 03-27-08, 12:11 PM   #16
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He needs to do heavy squats and deadlifts in the gym. If he's open to cycling, short, intense sprints will do it for him.
THIS, or start running stairs.
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Old 03-27-08, 01:48 PM   #17
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He needs to do heavy squats and deadlifts in the gym. If he's open to cycling, short, intense sprints will do it for him.
That does not always work. I was a body builder for years and could never get my legs to respond. They have grown more from cycling. That being said, seems most soccer players have good sized legs, as do rugby. Tells me running must help.
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Old 03-27-08, 02:49 PM   #18
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That does not always work. I was a body builder for years and could never get my legs to respond. They have grown more from cycling. That being said, seems most soccer players have good sized legs, as do rugby. Tells me running must help.
I might guess because both of the sports require short, intense sprinting. Cycling can help...compare Boonen to say Rasmussen.
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Old 03-27-08, 08:14 PM   #19
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Too much for anyone not at the elite level.
Bull. Almost all of my clients work whole body every workout. Please don't assume what you read in bodybuilding magazine is remotely accurate.
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Old 03-27-08, 08:16 PM   #20
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That does not always work. I was a body builder for years and could never get my legs to respond. They have grown more from cycling. That being said, seems most soccer players have good sized legs, as do rugby. Tells me running must help.

So do track cyclists. HIIT will help add leg mass, which I explained above. You must have had a crappy coach or the worst genetics ever.
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Old 03-29-08, 10:04 AM   #21
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HIIT. I've never seen a 100 meter sprinter wit skinny legs.
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Old 03-30-08, 04:59 PM   #22
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Bull. Almost all of my clients work whole body every workout. Please don't assume what you read in bodybuilding magazine is remotely accurate.

errr....ok.
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Old 03-30-08, 05:00 PM   #23
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compare Boonen to say Rasmussen.
same workload, different genetics.
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Old 03-31-08, 11:34 AM   #24
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If a person is working out for 6 years and unable to grow legs, I would think either that person is not genetically inclined to growing leg muscles or the intensity is lacking during the leg workouts, or over training.

I've tried different routines that I thought were pretty. One was where i worked my entire body three times a week. I would do two or three warm up sets per exercise and then do one heavy set. I f I could do the weight for more than 12 reps then it was time to move up in weight. The weight should be heavy enough to be done more than 6 but no more than 12 reps. Squats or sled, hamstring curls and calf exercises.

How much does your brother weigh and how tall is he. What kind of build does he have.
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