For calves muscles advanced and
competition training, it is recommended to work the calves muscles 6
times a week. This amount of frequency represents "overtraining", but
when we look at the bodybuilders who have the best calves muscles, we
find out that they are the ones who train calves muscles more
frequently. In calves muscles
advanced training, remember to include both Donkey Calf Raises and
Seated Calf Raises along with the mass-building Standing Calf Raises.
The Seated Raises are designed to work the soleus muscle, extending your
calf lower toward your ankle, and the Donkey Raises allow you to do
strict repetitions against resistance centered at the hips rather than
the shoulders. Donkey Calf Raises
create a kind of deep development unlike any other calf exercise. You
feel different after Donkeys Calf Raises - not just a pump but the
feeling that you have worked the calf muscle right down to the bone.
Another good thing about Donkey Calf Raises is that the bent-over
position increases the amount of stretch you can get, which gives you
the longest possible range of motion.
Once you advance to the competition
program, there will be two new exercise to learn. Front Calf Raises to
develop the tibialis anterior, and One-Leg Calf Raises to further
isolate the calf muscles of each leg. But beyond the exercises
themselves, you'll begin to work on shaping the entire area of the
calves muscles by varying the position of your toes during the calf
exercises. Most bodybuilders
whose calves muscles refuse to grow are simply not training them hard
enough or with enough weight. By the time you reach the level of
Competition Training, the program will include anywhere from 9 to 15
sets of calf training and if you do this much work correctly, with the
right amount of intensity and the proper amount of weight, your calves
will simply be forced to develop and grow. But there is something else
you can do to help ensure this response from your calf muscle: Learn to
vary your program to continually surprise and stimulate the calves
muscles.
Continue reading
on Calves Muscles - Advanced and Competition Program ...
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