Still looking relatively lean considering the 25lbs gain in 3 months.
Took a few measurements out if curiosity (no not that kind 😂) biceps are up 2 inches (now 18) and most surprising was calves up 3 inches (now 17) these have always been my hardest muscle group to grow.
The big meaty portion of the calf, the gastrocnemius, has two functions.
One is to plantar flex the angle (point your toes), just like the soleus (the other portion of the calf). The second is to flex the knee (which the soleus cannot do). So if you want to bias growing those large muscle bellies you’ll want to incorporate some specific knee flexion work.
The gastrocnemius predominantly works through the first 15˚ of knee flexion. Past that, the hamstrings take over due to their better mechanical advantage.
Here is a great superset to try out:
A1 Lying Leg Curl (first 15˚ only), 2010 Tempo, 8-12 reps
A2 Leg Press Calf Press, 2011 Tempo*, 12-20 reps
90 second rest, 3-4 rounds *start with a 2011 tempo to failure and then continue with partials using constant motion (2010 or 1010). #calves#legworkout#hypertrophy#biomechanics#trainsmart
Client Graeme, hitting those stubborn calves with some high volume and isometric holds 📶
I get a lot of questions regarding calf training so here’s my tips for the standing calf raise 📝
1. Lighten the load and move the weight in a slow and controlled manner. Heavy enough to stimulate growth light enough to take it to 12-15 reps. It’s not a bench, squat or deadlift no one cares how much weight you move 🤷🏻♂️
2. Keep a slight bend in the knees so as to take some of the load off of the quads and vary your stances, you will find that your calves will get a better training effect 🏋🏻♂️
3. Instead of just moving up and down; roll forward slightly and roll back down. Hold the contraction and hold the stretch with every rep 😫🔥
4. Intra-set stretching and using the foam roller before and after each training session.
Follow these tips and your calves should feel like balloons 🎈 -
People say @ronniecoleman8 was too big here, but honestly this is my favorite version of the King! He crushed the competition in the 2003 @mrolympiallc and was absolutely dominant. Lights out!
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