I used this write up today at the gym, I killed my lower leg, I could barely walk out of the gym.
Great write up!
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Thread: CALVES- Lets grow them!
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03-30-2010, 09:48 AM #151
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03-30-2010, 01:16 PM #152
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03-30-2010, 01:44 PM #153
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03-30-2010, 06:34 PM #154
Thats a bit smart coming from somebody who is 6,1 and 130lbs; his calves actually look fairly good, and considering he looks like he has small ankles and long lower legs, he probably put quite a bit of work in to get them up to that size.
On the flip side facethepain probably would have 18" calves even if he never trained them, its called genetics, so his 19" look amazing but not so impressive when put into context. No disrespect facethepain!
Most people who struggle to build calves have their ideas skewed, they are impressed by the genetically gifted calf guys who basically need to do nothing much more than a few sets a week to get them to explode and they dismiss the guys who bust their ass to get em up to a respectable average size.
The so called 4 minute calves is a tried and tested method of hitting the calves really hard and taking virtually no rest in-between sets. It works very well! The name is just a stab at the gimmicky ab type workout plans because it is the antithesis of these, it is extremely hard to do and you will be wincing in pain after them. The idea is to hit the calves as hard as possible with no more than 10 seconds rest between sets....do it for 10 minutes if you want but the low rest times are the key. It can be used for all different method of attack, seated or standing, it works particularly well with donkey calf raises!
Most people who struggle to build their calves would do well to read between the lines and change their ideas a bit and go against the grain like this once in a while.
Personally a guy who gets his calves up from 13" untrained calves to 16" is much more impressive than the guy who gets his untrained 18"ers up to 21"....the first guy will have probably bust his ass to make that 3" change over several years of calf torture. The 2nd guy will have probably got the first 1" from generic bulking without even training his calves, and his 2nd inch from doing hiit on the bike, and the 3rd inch from actually training his calves; once a fortnight 3 sets of 12-15 reps without breaking a sweat.....these are not the guys to listen to unfortunately!
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04-08-2010, 02:45 PM #155
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04-09-2010, 12:13 PM #156
I worked on my Tibialis Anterior for the first time today. I used a barbell and sat on a bench. It took a little time to find a comfortable angle and stretch but once I did, it gave me a nice workout as muscles around the shin got hard and my veins were already showing around the shins just after 1 workout with 40lb barbell. I never had muscles bulge out from the front/outer side of the shin until I worked these "calve curls". Thanks for the info.
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04-09-2010, 12:20 PM #157
Genetics definitely has to do with large muscle calves. My father who never worked his calves out has big large muscle calves and he gave them to me as well. However, the Tibialis Anterior workouts can really get the muscles around the shins pumping. I was very impressed by these workouts as it feels completely different than the calve raises and works different muscles out.
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04-09-2010, 12:38 PM #158
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04-10-2010, 01:03 AM #159
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04-10-2010, 07:27 PM #160
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04-10-2010, 09:33 PM #161
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04-11-2010, 06:54 PM #162
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04-11-2010, 06:56 PM #163
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04-11-2010, 06:57 PM #164
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04-12-2010, 05:42 AM #165
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04-12-2010, 08:58 AM #166
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04-12-2010, 02:12 PM #167
These help with shin splints?
Hey quick question: do those exercises that focus on the tibialis anterior help with shin splints due to flexible arches when running?
I've heard it helps do spell out the alphabet your foot to strengthen the muscles that are strained when the arch is being slammed so I'm assuming doing these exercises help even more? I dunno! What do you think guys? Thanks a lot
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04-15-2010, 04:43 PM #168
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05-04-2010, 07:59 PM #169
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05-06-2010, 12:26 AM #170
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05-11-2010, 12:49 AM #171
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05-16-2010, 03:38 PM #172
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05-19-2010, 12:26 PM #173
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05-19-2010, 07:50 PM #174
- Join Date: Sep 2009
- Location: Tucson, Arizona, United States
- Age: 37
- Posts: 47
- Rep Power: 0
My fault for not being observant. I did not take the frame into consideration. With that said, it is probably in proportion.
(this all coming from a guy with pathetic calves)
<-----
Edit:
I got a tip from a Master's Division competitor (around 50 years old) in the gym concerning calves the other day.
He approached me after laughing hysterically about something I said to my friend about people having terrible form especially on standing curls.
I told and showed him that my calves were lagging behind all else, and after much discussion in detail about anatomy and everything calf related, his advice was to keep my heels in line with my calf during the repetition, especially at the top.
In other words, do not roll your heel to the side at the top of the rep (it's not a concern at the bottom, I don't think anybody does it or for that matter can even physically do it), but rather concentrate on going completely straight up.
If you do this, weight will be dropped because it is more difficult... However I feel much of a difference.
Also if this is done, it feels like you're trying to keep your heels in together, or touch them (even though they are many inches apart and it's not possible to touch).
You may also notice that it activates more of the lateral calf (Peroneus Longus or the lateral/superior portion of the Soleus)...
Furthermore, using this technique is easier if you pigeon toe a little bit, but I'm not so sure that is effective because it may take some of the work off your muscles and onto some other tissue like bone or tendon/ligament.
Conclusively speaking, I have only been doing this 2 weeks on a cycle of legal pro-hormones and have noticed significant difference in my Gastrocnemius.Last edited by Darfus; 05-19-2010 at 07:59 PM. Reason: Forgot to inform about a new technique I learned about.
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05-22-2010, 11:49 AM #175
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05-22-2010, 06:32 PM #176
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05-23-2010, 10:54 AM #177
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05-23-2010, 06:45 PM #178
i tried that 4 minute routine today and got to 100 on the seated raises and i must say i havent felt a pump in my calves like that since my first ever calf training days. 2 hours later they still feel exhausted. my question though is for calf size should i be doing these seated or standing? for ****s and giggles i used this with shoulders today also and military presses..same results as i havent had a pump like that in years.
http://www.freewebs.com/nibblesfly/index.htm
ps3 online league for 2009
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05-25-2010, 02:48 AM #179
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05-25-2010, 03:26 PM #180
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