10 to 15 reps to failure in each set has been shown to increase muscle size the most. Very few reps, less than 6, is for power lifters. Tons of reps just looks silly, get your but on a bike or cinder track.

Also endurance cyclists have stronger arms than endurance runners, I forget just how much stronger, there was a study on this.

If you can post valid, peer reviewed research that supports the above statement, I'll mail (or PayPal) you 100 bucks. Then I'll take that research and throw it in the face of just about every strength coach, trainer and exercise physiologist I know.

"10 to 15 reps to failure in each set has been shown to increase muscle size the most. Very few reps, less than 6, is for power lifters."

Hmm.

The general opinion out there in gympeople land is low reps, heavy weight for strength, middling reps and weight for size and high reps for endurance. So, 6 and 12 are the usual limit points that get bandied around.

But remember, size isn't strength. Size is size. And size and strength aren't bike performance, or endurance, or explosivity in a sprint or hill attack. Weight Training For Cyclists recommends a growth phase of lifting, followed by lots of bike work to condition that new muscle as bike muscle.

As with anything training-related, your body will adapt to meet the specific demands put on it. If you are light and ride endurance rides, you won't get big legs because you simply don't need them.