hello everybody ...
have you ever asked yourself why you have small and weak calves ?
you work them heavy and intense but still no results ...
before i give you the answer to that question , we must understand the calves anatomy of the calves ..
you might be thinking now .. how would that help me ?
you see , understanding the calves structure helps you train them smarter ...
the calves is made from the gastrocnemius which is the heart-shaped muscle , and soleus which is the muscle that runs from the gastrocnemius and all the way down to your ankles
enough from the science and to the real deal
in order to get huge cow-like calves , you must work both the gastrocnemius and the soleus ...
the gastrocnemius muscle is used when the legs is fully stretched , while the soleus starts working when the legs is at 90-degree bent
now there are millions upon millions of threads out there promising you to get huge calves ... must of them is BS !
ill make it simple and easy for you
The Work Out
you will be working your calves 4 days a week , for example : Sun , Mon , Wed , Thu , then repeat ...
your 4-days-workout will break down into 2 workout , " Go For The Burn " - " Go Heavy " and you will be doing each workout twice a week
on the " Go For The Burn " you will start off with easy warm-ups on the standing calf raise machine , after 2 warm-up sets you will perform the following :
Choose a weight your comfortable with performing 15 reps with full ROM and 2 seconds Peak Contraction ..
start by doing 10 reps with full ROM and 2 seconds peak contraction , rest for 10 seconds
then immediately do 20 reps with the same way , rest for 20 seconds
then perform 30 reps , and thats it your done with this exercise ..
* note : perform all the sets with the same weight ! remember to have full range of motion *
now you will do a workout for the soleus ,
high reps works well for the soleus so choose a rep range of 30-70 reps per set
" Go Heavy "
for the name you can till that you will be using Heavy weights , will thats right !
in this workout we will be focusing on using low reps heavy weight to gain muscle mass in the calves area
The Workout
you will be doing 2 exercises for the gastrocnemius
the first one is standing calf rises
start with 2 warm-up sets
then use a weight your comfortable of doing 10 reps make sure its heavy that you can't do more than 10 reps
perform 1 set of 10 reps with full rang of motion
then next set add on the weight and perform 8 reps with full ROM
the next set add on the weight and perform 5 reps then immediately after reaching muscle failure decrease the weight and keep on doing reps until you hit the failure again * Drop-Set *
the Next exercise is Calves push on Leg Press
you will be doing the same thing as the previous warm-up , 10 reps , 8 reps , 5 reps then drop-set
And thats it we are done
End of week one
for the next weeks just follow the same workout but in the "Go For The Burn " aim for 15 reps 15 second rest , 25 reps 25 sec rest and 35 reps
after each week add 5 more reps and 5 seconds rest
+ The Whole thread is written and tried by me +
* Important note ! : try changing your foot-angle for the standing calf rise on each week ( toe pointing outward , inward , straight ) *
i hope this is helpful ! good luck on turning those stubborn calves into huge cows !
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04-14-2014, 11:48 AM #1
The Ultimate Guide For Huge Calves !
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