Trifecta Calf Training

When beginner bodybuilders enter the gym, their mental training map usually starts with the bench press. After that, it's straight to the dumbbell rack for biceps curls. From there, they may emulate the training of others in the gym, or bounce around machines looking for something that tickles their fancy. The more they read muscle magazines and check out the bodybuilding message boards, the more aware they become of the importance of other movements. They start to add exercises for back, shoulders, thighs, and eventually calves. However, the calves remain one of the least trained body parts for most beginner and intermediate bodybuilders.

Fast-forward three years of training and most bodybuilders who have stuck with it this long are aware of deficiencies in their physiques. If they have underdeveloped calves, they're now training them. In fact, they may even be attempting to adjust calf training angles to address specific shortcomings which have arose due to genetics or training style. Most intermediate bodybuilders are aware of the fact that toe placement on calf exercises affects the outcome of calf training. Point the toes out, and you stimulate the inner calves. Point the toes inward, and you hit the outer calves. Point them forward, and you equally stimulate the entire muscle group. However, most bodybuilders don't employ these techniques. Here is a sample routine designed to stimulate the calves from all angles with great effectiveness.

Set 1

Seated Calf Raise - 10 reps with toe pointed outward

Set 2

Seated Calf Raise - 10 reps with toe pointed forward

Set 3

Seated Calf Raise - 10 reps with toe pointed inward

Reduce weight by 20% if necessary to ensure

Rest 3-5 minutes

Set 4

Standing Barbell Calf Raise - 10 reps with toe pointed outward

Set 5

Standing Barbell Calf Raise - 10 reps with toe pointed forward

Set 6

Standing Barbell Calf Raise - 10 reps with toe pointed inward

Rest 3-5 minutes

Set 7

Locked Leg Press Calf Raises - 10 reps with toe pointed outward

Set 8

Locked Leg Press Calf Raises - 10 reps with toe pointed forward

Set 9

Locked Leg Press Calf Raises - 10 reps with toe pointed inward

Sets 1 through 3 should be completed one after another. Rest for several minutes, then complete sets 4 through 6. Rest several more minutes, then finish with sets 7 through 9. As you can see, this routine allows for the calves to be hit from nine different angles in under fifteen minutes. It is advantageous in two ways. First, it allows the muscle fibers to be hit from many different angles. Second, it draws a great deal of blood to the region, and keeps it there. Ninety intense repetitions in under 15 minutes is quite a workout.

Ideally, this calf routine should be performed twice per week. However, in the beginning, the sheer volume and new angles might result in soreness which lasts several days. Therefore you should complete the workout, then wait however many days it takes for the region not to be sore anymore, whether it be 3, 4, or even 5 or 6 days. Complete the workout again, then wait for the soreness to subside. After several weeks, you'll adjust to the workload and be able to complete the workout twice per week without any problem.

Each time you complete this workout, change up the toe position for the first set. The second time you do this routine, use 'forward, inward, outward' as the order of toe placement for each exercise. The third time should move 'inward, outward, forward'. Then, repeat the initial workout. This allows you to hit each area when at its freshest, at least once every two weeks.

01 Aug 2010 04:16:47

Titans get 16th pick DE Morgan under contract

TSN Titans get 16th pick DE Morgan under contract msnbc.com Coach Jeff Fisher wasn't sure if Morgan would be able to pass his conditioning test after missing time with hamstring and calf injuries during the offseason ... Titans, third-round pick Williams agree to terms

Source: http://nbcsports.msnbc.com/id/38505674/ns/sports-player_news~

01 Aug 2010 03:08:43

Count your blessings!

Vanguard Count your blessings! Vanguard I do not think you are worse than the biblical prodigal son (Luke15:11-32) and yet according to that true life story, when the boy returned home, he was ...

Source: http://vanguardngr.com/2010/08/01/count-your-blessings-2/

31 Jul 2010 18:17:33

Zoo welcomes newest member

The Birmingham News - al.com Zoo welcomes newest member NBC13.com The calf was born on Tuesday, July 21 at the Birmingham Zoo. She weighed 40 pounds at the time of her birth. A complete post-natal physical was done and she ... Birmingham Zoo shows off baby Greater Kudu

Source: http://www2.nbc13.com/vtm/news/local/article/zoo_welcomes_ne~

31 Jul 2010 14:42:41

Calf Rescued By Concerned Cows

KDLT News Calf Rescued By Concerned Cows KSTP.com Cows looking out for their young manage to release a trapped calf after flooding near Sioux Falls South Dakota. The calf struggled to get to higher ground ... Cows Caught in Flash Flood

Source: http://kstp.com/news/stories/S1677128.shtml

15 Jul 2010 17:27:58

Обувь королей

Яхтинг Обувь королей Яхтинг Для первых предлагаются два новых вида телячьей кожи: светло-песочная Zonta Calf и черная Matt Calf . Модели Kipling этим летом представлены в сочетании белой кожи и замши. Специально для коллекции весна-лето 2010 John Lobb была разработана новая летняя каучуковая подошва цвета карамели. ...

Source: http://yachting.su/article/2997

Keywords: