Empirical Cycling Podcast Watts Doc #56: Strength Training Strategies To Avoid Weight Gain
Sep 17, 2025
Explore how cyclists can build strength without unwanted weight gain through an analysis of four key studies. Discover the differences between eccentric and concentric contractions and how they affect muscle growth. Unpack the ideal sets, reps, and minimum training doses needed for strength improvements. Dive into nutrition strategies, including the importance of energy balance and calorie considerations. Get practical guidelines to enhance performance without compromising cycling goals.
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You Won't Accidentally Become A Bodybuilder
- Cole jokes about not becoming Ronnie Coleman and notes you'd need extreme effort and drugs to achieve that size.
- The remark aims to reassure cyclists that getting massively bulky from typical strength work is extremely unlikely.
Quick 'Puffy' Weight After Returning To Gym
- Many cyclists see a quick 2–3 lb increase when they return to the gym due to glycogen, inflammation, and water retention.
- Cole reassures listeners that this early weight gain is usually temporary and often disappears when gym work stops.
Use Heavy Loads For Strength Gains
- To maximize strength, include heavy loads (low reps) because strength gains are both skill and load dependent.
- Lower rep heavy work improves one-rep max more than moderate-high rep schemes when volume is equated.