Great Post.
On this site http://www.bodyrecomposition.com/mus...he-calves.html
that was posted a while back about training calves i came across this.
"From a dead 2 second pause, explode up, squeeze for 1 second at the top, 3 second eccentric (for tempo freaks, this would be written X/1/3/2: explosive concentric, 1 second squeeze at the top, 3 second negative, 2 second pause at the bottom). Take 3 minutes between sets and GO HEAVY. When you get all 5 sets of 5, add weight at the next workout. The gastroc is fast twitch, it responds to heavy loads. The explosive concentric out of the pause will maximize tension, the squeeze makes sure that youre controlling the weight, the slow eccentric is critical for growth. Note: be careful on the pause, dont overstretch the calves or you can give yourself plantar fascitis. But dont cut range of motion either. You want some stretch on the calves, dont try to drop your heels as far as possible."
Im confused with the tempo and how it is correct peformed. can someone please explain to me without all the weird language lol thanks
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Thread: CALVES- Lets grow them!
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03-16-2011, 09:50 PM #451
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03-18-2011, 06:29 AM #452
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03-22-2011, 06:42 PM #453
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03-27-2011, 10:49 AM #454
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03-28-2011, 10:05 AM #455
Great exercises! I have a question.. I am doing the rippetoe program right now and not supposed to add exercises to it because will create a stall sooner then normal. I was wondering if I did each of the muscle exercises Monday, wednesday, then friday? Like sitting on monday, standing on wed, and the front calf (i forget name) on friday. or do you need to do them all on the same day?
2012 Goals:
1. 180lbs
2. 3x5x225 BB Bench
3. 1x5x350 Deadlift
4. 3x5x275 Squat
5. 3x5x135 SMP
Bulking with Rippetoe (160lbs) Aug 1-Dec 30.
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03-28-2011, 01:32 PM #456
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04-04-2011, 11:00 AM #457
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04-04-2011, 09:12 PM #458
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04-05-2011, 09:05 AM #459
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04-06-2011, 10:44 AM #460
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04-09-2011, 08:09 PM #461
Calves - one of the hardest areas to train IMO! I really need to improve mine as not only are they small - but one side is larger than the other as you can see in my blog pics.
Does anyone else have non symmetrical calves?About Me:
Ben Basos is the writer of the extremely popular Mission to Muscle blog, which documented his must see 12 week transformation from flabby to fit. Ben also holds a Bachelor of Science degree in Human Movement studies, and dedicates his time to keeping lean, fit and healthy.
MissiontoMuscle.com
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04-12-2011, 08:35 AM #462
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04-13-2011, 01:37 AM #463
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04-13-2011, 09:36 AM #464
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04-18-2011, 08:55 AM #465
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04-19-2011, 03:35 PM #466
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04-20-2011, 02:20 AM #467
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04-20-2011, 06:21 AM #468
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04-21-2011, 01:03 PM #469
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04-21-2011, 01:28 PM #470
- Join Date: Sep 2006
- Location: Tempe, Arizona, United States
- Age: 37
- Posts: 5
- Rep Power: 0
Calves are the most conditioned muscle group and there fore need to be treated accordingly. Take a minute and review your own workout splits... maybe you train calves once per week along w chest and back etc. How many sets do you do for your chest compared to your calves?
Because of their conditioning level they need more volume and could definitely be done more frequently (they recover faster too). Just by doing more sets every time you train them could really help them improve.. I've found that volume is the answer 10-15 sets (10 on a standing smith raise and 4+ on a seated) works pretty well.
Another thing a lot of gym rats miss is the actual calves during their exercises. locking your knees and short ranges of motion are the Main mistakes we've all made at some point.
Lastly varying your rep, set and weight schemes. each time you hit them vary the intensity; pyramids, drop sets, TUTS(Time under tension).. try a 6 minute drop set on a standing machine calves raise and tell me your calves arnt bigger!
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04-21-2011, 08:09 PM #471
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04-21-2011, 10:28 PM #472
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04-23-2011, 07:14 AM #473
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04-23-2011, 01:28 PM #474
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04-24-2011, 07:40 AM #475
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04-29-2011, 09:03 PM #476
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04-30-2011, 10:00 AM #477
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05-01-2011, 09:25 AM #478
calves..
During and right after each set of doing these work outs with my calves they tighten up and i almost feel like they are going to rip.. they adventually go away and normal again but i was wondering if that was a sign off too much work on them? im doing 2x10 sitting, 2x10 standing. after each of those heavy weights they get TIGHT.
2012 Goals:
1. 180lbs
2. 3x5x225 BB Bench
3. 1x5x350 Deadlift
4. 3x5x275 Squat
5. 3x5x135 SMP
Bulking with Rippetoe (160lbs) Aug 1-Dec 30.
-
05-01-2011, 01:45 PM #479
- Join Date: Apr 2011
- Location: Huizen, Noord-Holland, Netherlands
- Age: 34
- Posts: 54
- Rep Power: 158
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05-02-2011, 09:22 PM #480
Good staples provided above for calves. One thing that has worked for me for calf training and gives me a great burn and stretch is a superset between standing raises with 45 plates in each hand with raises done on 25 lbs located on the ground. To avoid confusion and ensure that everybody understands what I'm talking about, you essentially do 20-30 reps to start of standing calf raises with one 45 lb plate in each hand (or more weight if you want to use dumbbells for higher weights) and then right away stand with your balls of your feet/half of your foot on two 25 lb weights on the ground that are 4-5 inches away from each other. Your heels should be off the weights and you should do a raise and hold at the top of each rep for a nice stretch and burn and return down and repeat once again for 20-30 reps. After about 3 rounds of this superset, you will feel the burn in the calves...I definitely guarantee it. Make sure you stretch your calf muscle after each round to get the full extension and burn.
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