If you’re looking at cycling to make your butt bigger – or you’re worried that the opposite will happen – you should know that building muscle isn’t easy. It’s a process that requires resistance training and equal, substantial amounts of proper nutrition.
So it’s time to cycle to be able to Grow your butt, maybe you don’t need to worry about replacing all the chairs in your house. Even if you train and eat right, your genetics affect how much muscle you can gain — and how fast.
For this reason and more, it’s important to focus on yourself rather than others, especially when evaluating your progress.
How does cycling change the shape of your butt?
Your gluteal muscles are essential for powering your speed during indoor cycling rides, notes Melanie Melillo, CPT. Using them during these workouts will “shape and tone them and strengthen them,” she says
That’s especially true of the MYX II bike, as Melillo notes, “It has a 41-pound flywheel that creates resistance as you ride.” That way, your indoor cycling session can “act like strength training for your legs,” she says.
And, if you already have glute muscles but want to make them more pronounced by losing fat, cycling can help with that too.
Can cycling help build muscle?
Cycling can absolutely help you build muscle, says Melillo, but other parts of your lifestyle will also support that goal. This means indoor cycling can fit into your fitness routine whether you want to build muscle mass or not.
“Resistance training alone can build a certain amount of muscle because our muscles adapt to the stress we put on them,” Melillo explains. “But you need specific nutrients in combination with hormones like testosterone and specific training to make your muscles thicker and bigger,” he adds.
Building muscle is calorically expensive for your body, so if you’re not eating enough, you’ll have trouble gaining any. This means that people who want to use indoor cycling to slim down rather than build muscle can do so by creating a calorie deficit.
You don’t need to worry too much about unintentionally building muscle, underscores Melilo.
“One shouldn’t be afraid to get strong,” he says, “It takes incredibly hard work to grow your muscles.”
Tips to get the most from your cycling
For starters, you should check to make sure your form is correct. Although “there is no specific form that will overuse your glutes while cycling,” according to Melillo, proper indoor cycling form is “always important for safety and injury prevention.”
Knowing your goals is important to getting the most out of your indoor cycling. If you’re trying to build muscle, use our tips alongside your fitness routine. Make sure you’re eating enough to fuel your activities and build muscle.
Melillo advises that you “follow the BODi trainer’s instructions for heart rate and cadence” and use the bike’s resistance to get the best ride possible.
But you’ll be most satisfied with your cycling if you’re realistic about your goals. Building muscle is difficult, so it can take time and consistent effort. And, even if you’re working out, Melillo underscores that some body muscles have a harder time putting on muscle. Measure you against youAnd don’t forget about non-aesthetic victories on bikes.