Gear High
High or Low gear when cycling to build muscle?
Should I use a high gear or low gear when cycling? I am trying to tone my legs and get muscle, which would work harder? I assume high gear, because your legs work harder to push, but IDK.
Building muscle (bigger muscles) and toning muscles are actually two different goals. If these are your primary goals, weight training is probably the best use of your time. But if you want to do this on the bike, then you need to do two different types of workouts.
For toning, spinning at a good cadence (85-95 rpm) for at least 30 minutes at a moderate intensity on a regular basis (4+ days/week) will help a lot. For building strength, though, this all about short, very intense efforts. Essentially 3-5 all out, max effort sprints for about 10 seconds, ideally while seated and beginning at a low speed (fully recover before doing another sprint). These short, maximal efforts require the muscles to push with as much force as they can generate and it’s these types of efforts that will lead to muscle hypertrophy (enlargement). Riding in a big gear at a low cadence for long periods of time will only cause minor muscle hypertrophy.
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