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Old 04-18-16, 11:43 AM
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GovernorSilver
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My schedule last year was 3 days strength training, 2 days bike commuting (the days between strength training days), with weekends off. Worked out ok for me.

To gain muscle mass, you have to train at an appropriate volume. Volume = Reps x Sets. The reps have to to be done with enough intensity (weight if you're training with weights, difficulty level if you're training w/ bodyweight) to achieve the desired response, but the intensity should not be so high that you can't work with decent volume. You will know when you have reached the appropriate volume because your appetite will increase. Your body will demand more food so that it can build that muscle.

It will be harder for you to put on the muscle mass you desire if cycling is your only form of exercise. When I look at photos of competitive cyclists, they tend to have a lot of lower body muscle (thighs, butts, etc.). But young men like you tend to obsess over biceps and chest - don't see a lot of big guns and chests on those cyclists.

Last edited by GovernorSilver; 04-18-16 at 01:16 PM.
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