The Calves - The Forgotten Muscle Group

I spend a lot of time in the gym and I notice many recreational and competitive bodybuilders with sub-par calf development. Calf muscles should be about the same size as the arms to be in proportion. However, for many, this is not the case. It's common to see bodybuilders with 18" arms and 14"-16" calves.

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Why Calf Muscles Don't Grow ?

For many bodybuilders, developing big, muscular calves is a challenge. They find that calf training is arduous, frustrating and unproductive. Of course, there are some genetically gifted individuals that have naturally big calves and don't need to train them hard. However, if you're reading this article, that's probably not you. If you're typical, then you're probably wondering why your traditional calf training has failed and why you haven't been able to build huge, diamond-shaped calves like the pro bodybuilders. Well, I'll give you four reasons.

Of course, I don't know how you train. Therefore, some of the reasons I'll be giving may not apply to you. However, you'll probably see a little (or a lot) of truth in each of the following reasons.

1. Using The Wrong Repetition Range - If you're training your calves in the traditional 8-12 repetition range, then you're only stimulating your Fast Twitch muscle fibers and ignoring the Slow Twitch muscle fibers. The calf muscle group is composed of two major muscles - the Soleus and the Gastrocnemius. 
The Soleus, which is about 60% of your total calf mass, is composed of 80-90% Slow Twitch fiber.

Slow Twitch muscle fibers respond better to higher repetitions in the 20-100 range. The Gastrocnemius is composed of approximately 50% Fast Twitch and 50% Slow Twitch muscle fibers. Therefore, the Gastrocnemius can be trained best by incorporating half the training in the 8-20 repetition range and the other half in the 20-100 repetition range.

Therefore, to thoroughly stimulate your calf muscles to grow, use both repetition ranges as mentioned above.

2. Range of Motion Is Too Short - Often, I see bodybuilders using a very short range of motion while training their calves. Usually, this range is 1-2 inches, when it could easily be double that range. All calf raises should start from an extreme deep stretch at the bottom and finish with a peak contraction position at the top of the movement.

The full range of motion gives you more "time under tension". The longer a muscle is under tension, the higher the stimulation. This additional stimulation will induce more muscle fiber growth.

3. Lack of Variation In Routine - The calves are a dense, tough muscle group that's designed to withstand activities such as standing, jumping, walking, jogging, running, or sprinting. The calf muscles are designed to handle heavy endurance activities without fatiguing. The calves also become accustomed to the same training routine and will cease to grow.

To stimulate more calf muscle growth, you must "keep the muscles" guessing. This means using different calf exercises such as Standing Calf Raises, Seated Calf Raises, Toe Presses on Leg Press Machine, Donkey Calf Raises every workout. In addition, you must different exercise techniques besides Straight Sets such as Rest-Pause Sets and Drop Sets. And, of course, you must vary your repetition ranges as discussed above in Item 1.

4. Lack of Flexibility - During our daily activities, our calves rarely experience a full range of motion. As a result, the muscles, joints, and tendons become less flexible. To increase your calf flexibility, deep stretching must be done after each calf raise set. Stretch the calves for 30-60 seconds. The increased flexibility will improve your range of motion.

Jeffry Robinson is a NSCA Certified Personal Trainer specializing in muscle building, fat loss and fitness consulting. With over 40 years of bodybuilding experience and his in-depth knowledge of physiology, anatomy and muscle building principles, he has developed new and revolutionary information products for bodybuilders.

Article Source: http://EzineArticles.com/?expert=Jeffry_Robinson

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A Proven Way to Build Your Calf Muscle

So you have skinny calf muscles and are desperately trying to find a way to build them up. And you may have tried all the calf exercise routines available and done all the sets and repetitions suggested but have nothing to show for all that effort.

Well in this short article I will discuss a simple muscle building principle that will help you develop your calf muscle.

Here is the principle that will allow you to build bigger calves. The principle can be described from the question. What is the optimal number of repetitious to perform when it comes to building big calves?
Hint: most experts don't even get this principle and yet it alone has the potential to literally transform your calf muscle from baby calves to full blown calves in a very short period of time.

The magic number of repetitions you should perform when trying to beef up your calves is: Three! Yes it is the number three.

The experts say that you need to perform 8-12 repetitions for strengthening up your calf muscle, 1-7 repetitions for building power in your calves and 15-30 repetitions for building endurance in your calves.
Well there are not wrong but there is a way to target all three aspects of the muscle at once. And it is the number three.

The experts also assume that everyone who works on their calves are using perfect exaggerated form, which is usually not the case when it comes to training calves.

3 repetitions is key. Let me explain why this is so and then show you how to use it to build your calf muscle.

The magic behind the 3 repetition set is that each rep is treated as the last. Which means you have to treat each repetition as if it were the last repetition you will ever perform. This means you must use picture perfect form. And this also means that you must use an exaggerate range of motion.

The key word here is exaggerated motion. And the reason for the number "3" is that anything more than that and you tend to go lax with your range of motion. You will also tend to go through the motions of the exercise and this will stop short your calf muscle gains,

But with 3 repetitions you can put everything into each repetition. After all it is only 3 repetitions.
You also need to make sure those three reps you perform are intense. And you can do this as follows:
Perform 3 repetitions then rest 10 seconds in between sets by performing toe raises for 10 seconds.
Then you perform another 3 repetitions and then rest another 10 seconds by performing toe raises
Then Perform another 3 repetitions and repeat.

Obviously the more sets of 3 you do, the more fatigued you will become and the less repetitions you will perform. In any case you must perform as many of these 3 repetitions sets as you can.

The moment you can not perform a full rep that is when you stop and stretch for 120 seconds and then repeat with another set of 3.

This sequence will generate the maximum amount of intensity needed for developing your calf muscle.
Follow these simple steps and you will have a bigger calf muscle in no time at all

Article Source: http://EzineArticles.com/?expert=John_Mentis

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Build Powerful Calves - The Top 4 Exercises For Powerful Calf Muscles

No matter if you want powerful calf muscles because they make you look strong and athletic, or if you want them because you want to improve your sports performance and your vertical leap, you can add size and strength to your calves simply by making it a priority.

These calf exercises are guaranteed to turn your bird legs into oak trees in no time flat!

Calf Raises
Calf raises are the classic exercise for the lower leg. They build the gastrocnemius -- which is that lump of muscle just below the back of your knee -- and help with your sports performance too.

To do a set of calf raises, simply hold a weight and rise up on your tip-toe. You'll feel your calf contracting as you hold the position for a second or two.

To add some intensity, stand with your heel hanging off a step, then allow yourself to sink down as far as you can comfortably go. This will increase the range of motion and make your calf raises even more effective. Be sure not to over-stretch your lower leg.

Seated Calf Raises
While regular, standing calf raises are great for bulking up the gastrocnemius, they don't do very much for the soleus muscle lower down on the back of the lower leg. To work this muscle, do some seated calf raises.

While in a chair, put a weight on your thigh, then lift your heel off the floor. You should be able to feel your lower leg working as you perform your reps.

This exercise is easier at a gym which is equipped with a seated calf machine, but you can still get a good workout at home with nothing more than a chair and some weight.

Jumping Rope
So you don't really want to wear yourself out with dumbbells and calf raises? Then maybe skipping rope is what you need.

This exercise is fantastic for overall development of the lower leg, and it also improves your coordination and endurance.

If you're the type that values muscular endurance over brute strength, then jump rope is right up your alley. And even if you're not, it's still a valuable skill to have because it'll give you a great cardio workout that you can do inside, or anyplace you like.

Stair climbing
Something as simple as stair climbing (or stair running, if you're hardcore) is guaranteed to build powerful calves without any equipment. And the great thing about it is, it's a functional exercise. A few weeks of regular stair climbing training and you'll never want to use an elevator again.

Regular, slow-speed stair climbing favors the soleus muscle, and high-speed stair running favors the gastrocnemius muscle, but no matter how you do the exercise, your calves and your entire lower leg will get a fantastic workout.

Try skipping a step for an even more intense fitness routine. It'll make your calves burn like they're on fire, but the results will be well worth it.

Article Source: http://EzineArticles.com/?expert=Thomas_Urville

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Calf Treatment & Care - The Fundamentals of Treating Sick Calves

Proper treatment of a sick calf is important for a number of reasons. First, sick calves have slower growth and development since their energy is consumed by fighting off illness. Also, sick calves spread disease to other animals. Using the proper treatment gives you the best odds that a sick calf will recover quickly, gain weight normally, and no longer be a carrier of infectious virus and bacteria.

Treatment of Pain for Calf Health
One often over-looked aspect of caring for a sick calf is treating pain. For most animals, including calves, pain produces a response that is very similar to that of stress. One common symptom of pain or stress is the loss of appetite. Since proper nutrition is critical to a recovering calf, there is an incentive to treat pain in order for the animal to eat properly.

It is also recognized that stress impacts the immune system, reducing its effectiveness. If pain is causing a stress-like reaction the calf may take longer to recover since its immune system is not functioning at full capacity. Relieving pain or addressing the cause of pain in a calf can be a positive step in aiding recovery.

Identify the Proper Medication for Calf Treatment
It may seem like an obvious point, but using the right medication is essential in treating sick calves. Sometimes owners are tempted to treat common symptoms with medication they have on hand. It is important, however, to treat causes, not symptoms. Calf scours, for example, has a number of different causes, even though they all result in the common symptom of loose stools and diarrhea. It would be a wasted effort to treat a calf for parasites (a cause of scours in previous calves) if the cause of the current case of scours is nutrition related.

Use medication when you are sure of the root cause of the symptoms. Using the wrong medication could also worsen the condition or be dangerous to the calf.

Medication is used once a calf is sick. Vaccines, however, are aimed at preventing illness in the first place. Discuss with your veterinarian which vaccines make sense for your herd. In addition to vaccinations, providing clean living conditions with proper ventilation have been identified as important preventive measures.

Nutrition is Vital for a Sick Calf
Calves need energy to fight off illness, and maintaining proper energy requires that the calf receives proper nutrition. Take whatever action seems necessary to get the calf to eat. This could be as simple as frequently providing fresh food and water for the sick calf. Consider using nutritional supplements that provide essential vitamins and proteins needed by the sick calf to maintain strength and boost the immune system. Bottle feeding or tube feeding might be necessary if a sick calf will not eat, but generally do not force-feed a calf unless you are directed to do so by a veterinarian.

Dehydration is also a major concern with a sick calf and ultimately the most frequent cause of illness-related deaths. A basic, yet important step to treat and prevent dehydration is to make sure there is plenty of clean water readily available. Avoid making the calf wander or search for it.

To treat severely dehydrated calves that may be at risk (watch for sunken eyes and dry nose/mouth), an oral hydration solution can be mixed and provided by bottle or esophageal tube if the calf will not willingly drink. Some simple solutions add sodium or glucose. More nutritional solutions contain electrolytes such as potassium, chloride, and other minerals. This ensures the organs and muscles of the calf have the nutrients they need to recover health and immune system function.

You can make your own hydration solution or buy them premixed. For both, be sure to follow your vet's guidelines since the type of re-hydration solution depends on the calf's age, type of sickness, and degree of dehydration.

Properly Manage the Calf Treatment
Use a logical treatment plan for a sick calf, meaning that you set priorities and take action based on importance and needs of the calf and the herd. Sure, you want your calf to recover, but you also don't want to risk the larger population. Once you have determined the cause, map out a treatment plan to execute.

Another aspect of managing treatment is documenting the illness, the treatment methods, and the results. This can be important information to assist a veterinarian, and it can be valuable for future reference. When you have a clear recorded history of what has worked and what hasn't, care and treatment decisions become easier to make and more effective. Instead of having to re-learn lessons, you can build on your past experience.

Article Source: http://EzineArticles.com/?expert=Joost_De_Groot

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