drtbear1967
Musclechemistry Board Certified Member
How To Do Every Rep of a Calf Exercise
by Christian Thibaudea
To build calves, you have to increase their trainability – their potential to improve. Calves have three things that reduce their trainability: • A short range of motion, which means each rep has a very short time under tension. • A super strong stretch reflex, which can take over more than two thirds of the already short range of motion. • A high level of adaptability since you use them every day.
You need to attack the first two elements. So, do every rep in a way to increase the time under tension and get rid of the contribution of the stretch reflex so that the muscles do all the work.
Do Every Rep Like This: • Hold the stretch position (the "bottom" of most calf exercises) for two seconds to get rid of the stretch reflex. Try to maintain tension – it's not a passive stretch. • Do the whole range of motion slowly, especially the beginning of the reps. Avoid accelerating. • Hold the peak contracted position (the "top" of most calf exercises) for two seconds. Squeeze the muscle hard. • When you lower the weight back down try to maintain maximum muscle tension. Resist while you perform a fairly slow negative.
A Superset for Fast Calf Growth
Have access to a Prowler or weighted sled? Try this: • A1 Seated Calf Raise – 10-12 reps as explained above, no rest • A2 Heavy Prowler Pushing – For 30 seconds under load
Rest 2 minutes and repeat 2-3 more times.
by Christian Thibaudea
To build calves, you have to increase their trainability – their potential to improve. Calves have three things that reduce their trainability: • A short range of motion, which means each rep has a very short time under tension. • A super strong stretch reflex, which can take over more than two thirds of the already short range of motion. • A high level of adaptability since you use them every day.
You need to attack the first two elements. So, do every rep in a way to increase the time under tension and get rid of the contribution of the stretch reflex so that the muscles do all the work.
Do Every Rep Like This: • Hold the stretch position (the "bottom" of most calf exercises) for two seconds to get rid of the stretch reflex. Try to maintain tension – it's not a passive stretch. • Do the whole range of motion slowly, especially the beginning of the reps. Avoid accelerating. • Hold the peak contracted position (the "top" of most calf exercises) for two seconds. Squeeze the muscle hard. • When you lower the weight back down try to maintain maximum muscle tension. Resist while you perform a fairly slow negative.
A Superset for Fast Calf Growth
Have access to a Prowler or weighted sled? Try this: • A1 Seated Calf Raise – 10-12 reps as explained above, no rest • A2 Heavy Prowler Pushing – For 30 seconds under load
Rest 2 minutes and repeat 2-3 more times.
