Calf Raise

Calf Raise

"Get big calves with only 10 sets of 20 repetitions every other day. Imagine the amount of time required for this program! Unfortunately veal many training articles preach ridiculously high repetition and frequency of training sets compared to the routine for most other muscles. Granted, the calves are a difficult muscle group to increase muscle mass, but / there is no evidence to support the idea that muscles respond better to high-repetition training and light load.

Otherwise, some people are completely disregarding the calves their training routines. Clearly, this is not the way forward either. Calves are a very important group and strong muscles that are important in bodybuilding and numerous sporting events. If you increase your leg strength will be stronger in leg support other exercises such as lunge, squat, and step-up. In addition, the large muscle mass of this muscle group, it is essential to include in any metabolic weightlifting programs to increase metabolism and reduce body fat. Everyone in the gym will benefit by giving the calves some work!

The calf area is composed of two muscles, the underlying soleus and the prominent twin (the twin that most people have traditionally seen as the calf "muscle). Biopsies muscle muscles show both to be generally higher IT or "slow" (ST) muscle fibers. Averages gastrocnemius ~ 60% ST fibers and the soleus ~ 75% ST fibers compared to 50% ST fiber composition of the vastus lateralis (quadriceps) or the composition 30-40% in the ST triceps.

These differences in the way no calf support training programs to require that the training requirements of extreme currently recommended by other trainers. Fast fibers have repeatedly been shown to have greater potential to hypertrophy (get bigger) and how best to recruit the FT fibers is a high intensity loading. In addition, the binoculars can hardly be considered a slow-twitch muscles, since only about 60% of its fibers are ST and the elite Sprint ST proportion may be as low as 25%!

Calf training like weight training and bodybuilding for other muscle groups, requires the correct application of the principles of force training base to add muscle mass in the region. The basic function of the "calf" is ankle plantar flexion (lifting your heels from the ground and support the body weight on the soles feet), so we simply overload in this position.

"Overload" is the most important concept you need your muscles require more that they are regularly used and the response of muscle to adapt by growing and strengthening.

The problem is that most athletes and bodybuilders forget the principle of overload and eventually fail in their attempts to calf training by continuing to train with countless repetitions and an intensity that is too low. Remember that muscle growth occurs in response to the stimulus intensity imposed. Specifically, the muscle grows in response to raise a heavy load for a sufficient number of repetitions. I suggest the number repetitions be reduced and the magnitude of increased weight. Muscle fibers do not respond and grow if the load is too small!

As far as calf training exercises go, do not focus on the increase calf seated. This does not the optimal stimulus for the twin, but for smaller, deeper soleus muscle. You want your calf exercises require plantarflexion with only a slight bend at the knee. This will ensure the optimal recruitment of twin increasingly important.

Let's take a eye "high moderate" program of training volume … You will be sore for a few days after this meeting training, but / is more important, your calves will be stimulated for growth not endurance!

Single-leg calf-raise

* DB hold and support yourself with your other hand

* Carry on the platform and allow to cure down as far as possible

* Do 3 sets of 6-8 repetitions for each leg without resting between sets

Leg-press calf raise

* Place the balls of the feet from the end bottom of the platform leg press

* Contract the muscles of the calf to the ankle plantar flexion

* Make a set with a weight allows 10 repetitions, then quickly remove 20% of the weight and perform another set to failure (X), then quickly remove 10% percent of the weight and conduct falling "third set" to failure (X)

* 1-2 minutes rest

* Repeat for a second "drop-set"

Eccentric calf-raise machine

* Use either a permanent or a calf-raise machine angle (or continue to use the leg press)

* Set the PIN to the weight that can be easily lifted with both legs

* Conduct the concentric phase with both legs (ankle plantar flexion), but / use only one leg at a lower weight to starting position

* Alternate between the legs and perform 6 repetitions on each side eccentric

* Quickly reduce the weight of 10% and more perform 6 repetitions each side eccentric

* Continue for a third series if you want (yeah right!)

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Fitness, Men’s Health, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in MenÂ’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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Home Workout: Calf Raises

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