Breaking Calf Potential
- Sep 4, 2015
- 2 min read
Several times people look at me and say, 'dang, you've been blessed with good genetics' my answer is then ' well it's then probably all in my calves because the rest of my body seems to respond normal to me'. Too often people blame genetics as the reason why they can't see a muscle grow but in all truth a large majority is not genetics but the way that muscle needs to be stimulated. I am not going to disagree though; genetics can play a huge role in anyone's muscle development, no doubt. But before you completely quit I want you to try my principle 30-21-7-7
30 Seconds Break in between Sets
21 reps in which every 7th rep you change your feet positioning to inwards, outwards and parallel
7 Sets
I want you to choose at least 2 different exercises and one of them has to be a seated calf raise machine where your knees bend at 90 degrees. This will ensure you are targeting the Soleus muscle which is right underneath the calves muscles. If you choose 3 exercises then perform one exercise with your knees fully extended (but don't keep them locked) then the calf raise machine seated and finally one with your knees semi locked like a standing calf machine or smith machine calf raise.
Additional tips:
Do not bounce up and down! Doing this just puts all the stress of the weight on your Achilles tendon and not your muscle. Your Achilles acts like suspension and will take the entire load. Control the movement and squeeze every rep upwards and allow a full stretch downwards
Stretch every 2-3 sets and allow the muscle to elongate. Then Jump back into the next set.
Give them their time. Don’t just rush through a quick calves workout and expect them to change, you don’t do that to your chest training then why do it to your calves? If you are struggling getting growth on your calves train them twice a week.
A lot of cardio (specially long endurance or low steady state cardio) for long durations will over time shrink your calves. For cardio try applying more HIIT style cardiovascular work. Calves respond well to high explosive movements.
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