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What does it mean to build muscle and what are the benefits? How long does it take to build muscle? What are the best ways to build muscle? You can fine-tune your riding form and spend hours in the saddle, but if you want to be the best cyclist possible, it’s smart to put in work off the bike. And that’s where a muscle-building program comes into play. By dedicating time to growing your muscles and strength in the gym, you can reap some pretty awesome gains when you hop back on your bike (and no, we’re not talking about the ego boost of looking swole in your favorite jersey-though if that’s what motivates you, more power to you). We tapped three experts to learn exactly how to build muscle and the benefits of doing so for cyclists. Ahead, your go-to guide on muscle building. What Muscles Do You Work on a Bike Ride? What does it mean to build muscle and what are the benefits?

When we talk about building muscle, we’re talking about hypertrophy, which is a fancy name for muscle growth. There are two types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy, Fabio Comana, faculty lecturer at San Diego State University and master instructor for the National Academy of Sports Medicine, tells Bicycling. Sarcoplasmic hypertrophy is when the amount of fluid inside the muscle cell increases, which then expands the cross-sectional area of the muscle. Bodybuilders strive for Prime Boosts Supplement sarcoplasmic hypertrophy, and its general benefit is aesthetics (think: bulging biceps and jacked quads). Myofibrillar hypertrophy is when the amount and size of contractile proteins inside a muscle increases, thus allowing a muscle to generate more force. Participants in a strongman competition strive for myofibrillar hypertrophy, and its general benefit is pure strength (envision: Buy Prime Boosts flipping tires and pushing cars). Strongmen might not look as impressive as bodybuilders, but they are able to lift super heavy and produce way more force due to the type of hypertrophy they’ve honed.

When it comes to cycling, most athletes would be better served training for myofibrillar hypertrophy-which involves lifting heavy-as that will help them generate more power, climb hills quickly, and crush sprints, says Comana. Indeed, a 2010 study found that competitive road cyclists who completed an eight-week maximal strength-training program boosted their cycling economy and efficiency while increasing how much time it takes to reach exhaustion when working at max aerobic power. Plus, the International Sports Sciences Association, citing various research, states that building muscle can help cyclists boost their leg strength and power, finish races with a faster kick, and increase their force, endurance, and efficiency. In terms of which specific muscles to train for hypertrophy, cyclists would likely want to hone in on the quads as the most important player, while also working their lower-body musculature in general, including the calves and hamstrings, Brad Schoenfeld, Ph.D., C.S.C.S., a professor in the exercise science program at Lehman College, tells Bicycling.

How long does it take to build muscle? The good news: "You can build muscle at any age," says Comana. How long that process takes, though, depends on your age-along with a ton of other factors, including gender, genetics, diet, hydration, stress levels, and more, says Comana. Peak muscle mass occurs in the late 20s to early 30s, explains Comana. After that point, the rate of muscle development slows. So for younger adults looking to build muscle, it may take two to three weeks to start seeing results. For older adults, it will take progressively longer, up to several months. Now, if you previously maintained a strength-training routine, took time off, and are getting back into it, the process will generally be shorter due to muscle memory. For example, an adult under the age of 45 or 50 who worked out regularly may see gains as quickly as two to three weeks. What are the best ways to build muscle? Growing your muscles isn’t as simple as picking up a dumbbell.

Here are the steps to follow, according to experts. To build muscle, you’ll first and foremost need to start resistance training about two to three times a week. These workouts will center on a few primary exercises (big compound movements involving lots of different muscle groups working simultaneously) as well as several secondary exercises (smaller movements hitting fewer muscle groups). For cyclists, Comana recommends leg presses, squats, and deadlifts as primary exercises and lunges, step-ups, leg extensions, and leg curls as secondary exercises. In a workout, aim to include one to two primary exercises performed first and then a few secondary exercises performed next. For example, a workout could include four sets each of the deadlifts and squats, followed by three sets each of the lunge and step-up. Keep in mind the principle of variation in training, which basically means you benefit if you switch up the exercises you perform while still targeting the same muscles. For example, one week you might do squats while the next you might switch to leg presses.