As I understand it, muscle growth and strength are different things, what do you want?
Bodybuilders weight train for size, weightlifters for strength without bulk to stay in their weight class. You can damage muscle fibre with high reps to failure and a bit of recovery between sets and they'll look big cos they are filled with fluid. Or you can make the muscle fibres you have already work smarter and harder with lower reps of higher weight with loads of recovery between sets.
If you want to go faster on a bike you want smart muscles not big. Myofibrillar hypertrophy FTW!
@dubtap
As I understand it, muscle growth and strength are different things, what do you want?
Bodybuilders weight train for size, weightlifters for strength without bulk to stay in their weight class. You can damage muscle fibre with high reps to failure and a bit of recovery between sets and they'll look big cos they are filled with fluid. Or you can make the muscle fibres you have already work smarter and harder with lower reps of higher weight with loads of recovery between sets.
If you want to go faster on a bike you want smart muscles not big.
Myofibrillar hypertrophy FTW!
Chris Hoy probably isn't doing 15 reps of this...