For many lifters, some body parts grow rather easily. They train with a somewhat serious attitude, and the results are very impressive. Other muscle groups require some serious attention and intensity before they start to grow. And a third set of groups - which commonly includes calves - never seem to grow no matter what. Let's talk about six ways to conquer stubborn, cranky calves which absolutely refuse to grow!
More sets with more weight
Whatever you are doing for calves probably isn't enough. Put more weight on the bar. Fewer repetitions is okay, as long as you are using more sets to even out the total repetition count imbalance. Train heavier than you ever have. Remember that each calf supports 200 pounds of body weight all day long. You need to be lifting more weight than that, to see some changes in your physique.
Hit a new gym
See what other gyms in your area have to offer in terms of calf training machines. It's very possible that your legs have just become adapted to the movements you've been using for years. Perhaps the new angle of a calf sled or seated calf raise machine is exactly what you need to
Use 20-repetition squats
If you've ever used this movement, then you probably already know that the calves are very often the failure point before the quadriceps give out. This might bother lifters who are looking to build up their quads. But if better calves is your goal, then this exercise might be one for you. Utilize as much weight as you can manage for 10 reps normally. After your first ten, take 5 to 6 breaths between each repetition, and continue until you reach the point of failure.
Increase your caloric intake
The calves are a muscle group like any other. They have weight and are going to add some numbers to the scale when they grow. If you're trying to restrict calories, you aren't giving your calves what they need to grow, now are you? Bump in your daily caloric intake by 400 to 600 calories, in the form of lean meats and carbohydrates such as potatoes, rice and beans. Move up the scale, and all muscle groups will grow - including the calves!
Smith machine to the rescue!
The Smith is a great machine for allowing for a full and complete stretch on each repetition of the calf muscle, without risk that comes with a few floating barbell. Use it every workout. You can hang the weight at your waist and raise it along the axis of the Smith machine smoothly and safely. No danger here, just solid calf blasting action!
Address cardio
Perhaps you are engaging in so much cardiovascular exercise that your calves are overtrained - cut back and see how they respond!
Realize that much of calf shape and size is genetically pre-determined. If everyone in your family has skinny, terrible calves, you can train yours for 20 years and they may not look all that much better. Respect that starting line from which you started your journey, and train like there's no tomorrow!
0 comments:
Post a Comment