Cycling Forums - View Single Post - Low Impact ways to build leg muscle mass?

11-04-2003, 06:06 AM

Mike Beauchamp wrote:
:: Hey all..
:: I'm trying to get a bit of an excercise plan set for this winter.
:: I'm not training for anything specific, I just want to lose a bit of
:: weight and be faster on the bike next summer, and more fit in
:: general.
::
:: I'd like to build up leg muscle, which I figure would require weight
:: lifting excercises. The problem with that is that about 6 years ago,
:: I had a dislocated patella (playing hockey) and had a few knee
:: surguries. My knee definately feels stable now, but some of the leg
:: excercises just plain scare me. It's probably a mental block, but
:: still. Just doing a dry lifting action with my leg (raising my foot
:: up while sitting in a chair) makes some cracking noises that I
:: really hate, and feel like they are very damaging. So I hate doing
:: that movement, and would definately NOT want to do it with weight on
:: my leg.
::
:: Squats seem scary, especially with a lot of weight. With a bit of
:: weight, I don't mind them. Calf raises are no problem, and neither
:: are the leg curls that work the hamstring. I'm not familiar with the
:: names of the muscle groups, or much about the excercises, but, it
:: seems like the main muscles used in cycling would be in the front of
:: the thigh.. so, not wanting to do leg extensions, I don't really
:: know how else to develop those muscles. Leg presses maybe? (although
:: I don't have equipment for that)
::
:: For equipment, I really only have rollers. My guess is that the lack
:: of resistance on rollers wouldnt' really lend themselves towards
:: building muscle mass... Maybe if I had something with a lot of
:: resistance, sort of like climbing a really steep hill?
::
:: As you can see, I'm new to the whole body/physical side.. I usually
:: just ride.

You want the leg press. It will develop mainly your quads, but your hams and
glutes factor in as well. There will be no lifting action at your knee like
in a leg extension (please avoid these -- they can cause serious problems if
done incorrectly). The leg press with strengthen your knees, too, and help
improve your biking. Just start with very light weight and work up slowly.
Pay attention to form, too.

Leg press is sometimes recommended for cyclist in some books.

http://www.exrx.net/WeightExercises/...5LegPress.html

11-04-2003, 06:06 AM	#7 (permalink)
Roger Zoul Guest Posts: n/a	Re: Low Impact ways to build leg muscle mass? Mike Beauchamp wrote: :: Hey all.. :: I'm trying to get a bit of an excercise plan set for this winter. :: I'm not training for anything specific, I just want to lose a bit of :: weight and be faster on the bike next summer, and more fit in :: general. :: :: I'd like to build up leg muscle, which I figure would require weight :: lifting excercises. The problem with that is that about 6 years ago, :: I had a dislocated patella (playing hockey) and had a few knee :: surguries. My knee definately feels stable now, but some of the leg :: excercises just plain scare me. It's probably a mental block, but :: still. Just doing a dry lifting action with my leg (raising my foot :: up while sitting in a chair) makes some cracking noises that I :: really hate, and feel like they are very damaging. So I hate doing :: that movement, and would definately NOT want to do it with weight on :: my leg. :: :: Squats seem scary, especially with a lot of weight. With a bit of :: weight, I don't mind them. Calf raises are no problem, and neither :: are the leg curls that work the hamstring. I'm not familiar with the :: names of the muscle groups, or much about the excercises, but, it :: seems like the main muscles used in cycling would be in the front of :: the thigh.. so, not wanting to do leg extensions, I don't really :: know how else to develop those muscles. Leg presses maybe? (although :: I don't have equipment for that) :: :: For equipment, I really only have rollers. My guess is that the lack :: of resistance on rollers wouldnt' really lend themselves towards :: building muscle mass... Maybe if I had something with a lot of :: resistance, sort of like climbing a really steep hill? :: :: As you can see, I'm new to the whole body/physical side.. I usually :: just ride. You want the leg press. It will develop mainly your quads, but your hams and glutes factor in as well. There will be no lifting action at your knee like in a leg extension (please avoid these -- they can cause serious problems if done incorrectly). The leg press with strengthen your knees, too, and help improve your biking. Just start with very light weight and work up slowly. Pay attention to form, too. Leg press is sometimes recommended for cyclist in some books. http://www.exrx.net/WeightExercises/...5LegPress.html