Where did the calf workouts go? Nothing crushes your gym flow like seeing a built upper body, thick quads and then two toothpicks laughing at you. It doesn’t make sense, you do hundreds of calf raises plenty of variations and still seemingly nothing to show LITERALLY! After all that work you have ask yourself why won’t my Calves grow?
Let’s break down some IMPORTANT factors to help your Calf development. Firstly your calfs primary function is to keep your body in an upright position, this is important because this will indicate a that your calfs are composed of primarily SLOW TWITCH fibers. Slow twitch fibers are built for endurance as you can tell by the high volume of calf raises you can do. More on that in a moment.
Skinny calves have a proclivity for the muscles to be tendon dominant with a shorter muscle belly which insert higher up in their lower leg. This in turn appears as very skinny ankles and stalk like lower limbs, and more tendon fibers equals less muscle fibers to work with from the outset.
The other reason is GENETICS, some people are predisposed to skinny calves, or being a hardgainer. Also the amount of Androgen Receptors in the calfs are very low, this is important since testosterone interacts directly with the androgen receptors. And those slow twitch fibers, they grow at HALF the rate of Fast Twitch fibers, increasing the time it takes to see results from calf exercises.
After considering the factors above, the best strategies for going for calf aesthetics are 1. Use Full Range of Motion (ROM) without locking out your joints or resting at the bottom of your calf raises, Make Each Rep Count. 2. Use a slower controlled tempo for each rep 2:2:1 will do. 3. Eliminate bouncing motions from your sets at all costs. 4. Do 8-12 reps at moderate to heavy (FOR YOU) weight. Using these strategies will insure that you create growth potential at the muscles themselves verses thickening of your tendons.
A good routine is as follows: using a tempo of 2 seconds down, 2 Pause at the bottom without resting/locking, 1 sec explode and contract fully.
закладки владикавказ скорость Calf Workouts
- Seated Machine Calf Raise 4 x 12
- Standing Machine Calf Raise 4 x 12
- Dumbbell Toe Raises 4 x 12
Remember use appropriate weight that you can do the exercises the right way and at the same time take your calfs to their limits. And be sure to stretch your calfs thoroughly as tight calfs will hamper any development you’re looking for!