Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

bigger calfs and quads

Notices
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.

bigger calfs and quads

Old 08-07-12, 07:47 PM
  #1  
velonyc
Member
Thread Starter
 
velonyc's Avatar
 
Join Date: Aug 2011
Location: Greenpoint Brooklyn
Posts: 26

Bikes: Atala CROMOR bike

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
bigger calfs and quads

I want know to what are the workouts recommend to have big legs and calfs.I do know calf size is mostly genetics.Does cycling give you fast results.
velonyc is offline  
Old 08-07-12, 09:16 PM
  #2  
009jim
Senior Member
 
009jim's Avatar
 
Join Date: Feb 2008
Location: Australia
Posts: 1,289

Bikes: Giant CRX3, Trek 7100

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Liked 1 Time in 1 Post
You get results on your calves with persistent training over many years. I've found the seated calf-raise to be best as it isolates the best. For big quads, I'd recommend combining a leg press and and leg extension. Another good leg exercise is the leg curl, which will give you good definition in the hamstring.
009jim is offline  
Old 08-08-12, 05:33 AM
  #3  
ratdog
Senior Member
 
Join Date: Mar 2005
Location: New York City
Posts: 875
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by velonyc View Post
I want know to what are the workouts recommend to have big legs and calfs.I do know calf size is mostly genetics.Does cycling give you fast results.
IMO the way to larger muscles is to do weights. Leg presses and extensions are the quickest way, bicycle would less of a return for the amount of time/effort invested by comparison.

Of course, more muscles help you with power, but more muscles mean your body needs more oxygen so if you want to be a competitive racer there probably should be some balance.

Last edited by ratdog; 08-08-12 at 05:37 AM.
ratdog is offline  
Old 08-08-12, 07:24 AM
  #4  
bfloyd6969
Senior Member
 
Join Date: Aug 2009
Location: central Ohio
Posts: 926

Bikes: Schwinn Madison, Windsor Dover

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Dont forget about the hamstrings. Could building muscle on the quads and calves and not the hams could cause them to work harder and run the risk of injury?

On another note - if you use weights for building these leg muscles, ones that cycling alone takes longer to build, do you loose some when you stop lifting and just focus on cycling only?

Last edited by bfloyd6969; 08-08-12 at 07:27 AM.
bfloyd6969 is offline  
Old 08-08-12, 12:55 PM
  #5  
late
Senior Member
 
late's Avatar
 
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,674
Mentioned: 116 Post(s)
Tagged: 0 Thread(s)
Quoted: 10361 Post(s)
Liked 537 Times in 418 Posts
Originally Posted by bfloyd6969 View Post

Don't forget about the hamstrings.
This.

As far as calves go, just stand on a step and do calve raises.

Buy a 25 pound of cat litter (or anything) and do calve raises with that.

Then do a calf raise with one leg at a time.
late is offline  
Old 08-08-12, 02:09 PM
  #6  
sternzeit
Senior Member
 
Join Date: May 2012
Location: Sidereal Time
Posts: 119
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Calf raises with weight. Do a sets with the toes pointed out, middle, and in. If your not about to fall over from the burn your not doing them right.
sternzeit is offline  
Old 08-08-12, 04:32 PM
  #7  
gregf83 
Senior Member
 
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,174
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1162 Post(s)
Liked 267 Times in 162 Posts
Originally Posted by bfloyd6969 View Post
On another note - if you use weights for building these leg muscles, ones that cycling alone takes longer to build, do you loose some when you stop lifting and just focus on cycling only?
Yes. 99% of cycling is aerobic in nature and won't help build or maintain muscle mass.

Standing track sprints require a lot of strength but with most cycling intervals longer than a couple of minutes you don't push any more than your bodyweight on the pedals. This doesn't require a great deal of strength. Top cyclists like Bradley Wiggins have skinny little legs.
gregf83 is online now  
Old 08-08-12, 07:45 PM
  #8  
velonyc
Member
Thread Starter
 
velonyc's Avatar
 
Join Date: Aug 2011
Location: Greenpoint Brooklyn
Posts: 26

Bikes: Atala CROMOR bike

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
thank you everybody for the info.Would bodyweight training help ? Like squats,and pistol squats help?
velonyc is offline  
Old 08-09-12, 07:40 AM
  #9  
late
Senior Member
 
late's Avatar
 
Join Date: Oct 2002
Location: Southern Maine
Posts: 8,674
Mentioned: 116 Post(s)
Tagged: 0 Thread(s)
Quoted: 10361 Post(s)
Liked 537 Times in 418 Posts
Originally Posted by velonyc View Post

thank you everybody for the info.Would bodyweight training help ? Like squats,and pistol squats help?
Pistol squats annoy me because they strain the knee more than you need to.

You have choices.

Try the old school skier's squat. This is like a curtsey. Your butt drops straight down.
You never drop down much more than 1/3 of your range of motion and you don't need to.
Stand next to a chair and hold onto to it. All you do is steadily go up and down on the one leg.
Get a weight or a 25 pound bag of kitty litter. 30 reps with kitty litter will add some bulk.
You can get iron, of course, that's just a cheap way out.

Here's another one....
https://www.youtube.com/watch?v=R7DBE...feature=relmfu

Cycling builds up the front of your legs, deadlifts are good for building up the backside.
If you cycle and do resistance exercises just for the front, you'll make a mess of yourself.

You can do squats, deadlifts and other exercises with Superbands. Get the 1 3/4" band.
Then you cut the seam, and stand on it and use it.
https://www.performbetter.com/webapp/...splayErrorView

I have 2 of those and intend to get a 3rd.

If you want legs like tree trunks, try backpacking.

Which reminds me, if you want to grow musckles, ya gotta feed.
Think like a weight lifter. They eat lots of tuna and chicken breasts.
But not as sandwiches (easy on the carbs).
late is offline  
Old 08-09-12, 08:02 AM
  #10  
bfloyd6969
Senior Member
 
Join Date: Aug 2009
Location: central Ohio
Posts: 926

Bikes: Schwinn Madison, Windsor Dover

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by gregf83 View Post
Standing track sprints require a lot of strength but with most cycling intervals longer than a couple of minutes you don't push any more than your bodyweight on the pedals. This doesn't require a great deal of strength. Top cyclists like Bradley Wiggins have skinny little legs.
Which is odd as Wiggins started out a track cyclist, didn't he?
bfloyd6969 is offline  
Old 08-09-12, 10:23 AM
  #11  
gregf83 
Senior Member
 
Join Date: Jun 2008
Location: Vancouver, BC
Posts: 9,174
Mentioned: 11 Post(s)
Tagged: 0 Thread(s)
Quoted: 1162 Post(s)
Liked 267 Times in 162 Posts
Originally Posted by bfloyd6969 View Post
Which is odd as Wiggins started out a track cyclist, didn't he?
I don't think he did any of the sprint events which require leg strength. He did the pursuit which is a 4+ min event.
gregf83 is online now  
Old 08-09-12, 10:33 AM
  #12  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 17,552

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 106 Post(s)
Tagged: 0 Thread(s)
Quoted: 2980 Post(s)
Liked 902 Times in 684 Posts
Originally Posted by sternzeit View Post
Calf raises with weight. Do a sets with the toes pointed out, middle, and in. If your not about to fall over from the burn your not doing them right.
Sets of 30, one-legged on a stair step.
Carbonfiberboy is offline  
Old 08-10-12, 01:49 AM
  #13  
youcoming
Senior Member
 
Join Date: Nov 2008
Location: Cobourg Ontario Canada
Posts: 2,206

Bikes: ParleeZ5/Parlee Chebacco/Trek Farley/Cannondale Slice/Burley Tandem

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 19 Post(s)
Likes: 0
Liked 10 Times in 4 Posts
Do it like I did. Stop riding a bike for 20 years, drink way to much, eat way to much all fat and lazy, carrying 310lbs really builds leg muscles. Stop doing that, change lifestyle ride every chance you get and bang, you have big defined legs...
youcoming is offline  
Old 08-10-12, 02:39 AM
  #14  
krobinson103
Senior Member
 
Join Date: Mar 2012
Location: Incheon, South Korea
Posts: 2,836

Bikes: Nothing amazing... cheap old 21 speed mtb

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
6 months of riding heavy bikes as fast as I can easily doubled the muscles in my legs. so much so that I measured my thighs and they come out 22 inches with no fat on them at all. My wife doesn't like the look, but I like being able to push 140kg of bike, me, and kid up a hill and still feel good at the top. I think it helps that I rarely move from the largest chain ring. Perhaps not the most effiecient way to get around but it surely does build muscle.
krobinson103 is offline  
Old 08-10-12, 07:27 AM
  #15  
Garzaci
Junior Member
 
Join Date: Jul 2012
Posts: 9
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Squats, squats and squats. To build big dense legs squats are money makers. You can supplement with leg extensions and leg curls, but if you skipp squats you are not going to be as dense. Squatting, especially heavy recruits more muscle fibers than any other leg exercise resulting in a complete workout. Athletes that require strong powerful bodies rely on the core compound exercises such as squats, bench press, military press and dead lifts.
Garzaci is offline  
Old 08-11-12, 08:16 AM
  #16  
rwwff
You gotta be who you be
 
Join Date: Dec 2005
Location: Conroe, TX
Posts: 69

Bikes: Cannondale Q6

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Liked 0 Times in 0 Posts
Originally Posted by late View Post
If you want legs like tree trunks, try backpacking.
+1 on this; my calves gained almost all their size over three successive summers of backpacking with the largest internal frame pack available at the time, loaded to the max. Squats, cycling, etc have maintained the size, but they're the same 17"+ they've been since carrying me and 70 lbs of junk over creek, meadow, and mountain.
rwwff is offline  
Old 08-14-12, 08:01 AM
  #17  
Ratzinger
Buddy
 
Ratzinger's Avatar
 
Join Date: Aug 2007
Location: Toronto
Posts: 683

Bikes: 80s Gardin. Green fixed-gear. POS mountain bike.

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 5 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by velonyc View Post
thank you everybody for the info.Would bodyweight training help ? Like squats,and pistol squats help?
Like others have said, weight lifting is what you want to do to get big leg muscles. Just be sure to get schooled on proper technique if you're going to be doing squats! And if you do squats and/or leg press, also do hamstring curls.

Cycling will also get your legs into shape, but a lot of aerobic exercise limits the ammount of muscle you can put on, apparently. I guess it's all about what your goals are- if you just want ripped and muscly legs, do what body builders do (they're not out riding the bike or doing cardio for hours and hours a week). But if you're doing squats and lots of cycling, you'll be healthy and strong and your legs will have to be looking better and better. That seems like the best thing to me.

If you're already in the gym, why not do some upper body excersices too? You can get a lot of benefit going to the gym just twice a week.
Ratzinger is offline  
Old 08-14-12, 08:35 AM
  #18  
DataJunkie
Senior Member
 
Join Date: Oct 2005
Posts: 14,277
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
I strength train and do a ton of cardio. The end result is that I have muscular thin legs. Since that is what I want I am happy with it.
I think there is something to be said for less cardio + weight lifting could equal larger muscles.
DataJunkie is offline  
Old 08-16-12, 10:03 PM
  #19  
JoeMan
Question Authority
 
JoeMan's Avatar
 
Join Date: Jan 2008
Location: Oregon USA
Posts: 297

Bikes: Rocky Mountain Solo 30, 2007 REI Novara Safari and Cannondale MTB

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
The seated calf raises really do isolate your calfs. I also do the seated leg press and hamstring curl.
A great way to measure strength to weight ratio for the upper body is the pull up.
The Navy SEALS could care less how much you can squat or bench press.
They do care how many pull ups you can do - their minimum is 18.
JoeMan is offline  
Old 08-18-12, 11:36 AM
  #20  
achoo
Senior Member
 
Join Date: Dec 2009
Posts: 4,700
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
Originally Posted by JoeMan View Post
The seated calf raises really do isolate your calfs. I also do the seated leg press and hamstring curl.
A great way to measure strength to weight ratio for the upper body is the pull up.
The Navy SEALS could care less how much you can squat or bench press.
They do care how many pull ups you can do - their minimum is 18.
Well, that's great if your goal is to go out and kill somebody after trekking through 200 miles of hostile terrain in a hostile country, then trek back home.

I just wanna hang on to a cat 5 crit without getting dropped.
achoo is offline  
Old 08-25-12, 02:01 PM
  #21  
tadawdy
Faster than yesterday
 
Join Date: Sep 2008
Location: Evanston, IL
Posts: 1,510
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Quads: Front Squats.
Calves: calf raises . The seated calf raise puts slack on the gastroc, and the soleus contributes more.
tadawdy is offline  
Old 08-25-12, 02:04 PM
  #22  
tadawdy
Faster than yesterday
 
Join Date: Sep 2008
Location: Evanston, IL
Posts: 1,510
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Ratzinger View Post
And if you do squats and/or leg press, also do hamstring curls.
Hamstring curls are fine. I prefer deadlift variations for various reasons. They do train different functional uses of the hamstrings (knee flexion vs. hip extension).
tadawdy is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
WolfRyder
Fifty Plus (50+)
35
11-25-16 08:53 AM
tariqa
Training & Nutrition
22
04-20-15 11:07 AM
ochizon
Track Cycling: Velodrome Racing and Training Area
19
12-11-12 08:44 AM
worldtraveller
Training & Nutrition
65
12-19-11 11:27 AM
dleccord
Road Cycling
9
10-31-11 11:37 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information -

Copyright 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.