Calf Cardio - Burn fat and build massive fatboy calves simulatiously!

[OneBreath]

I got this from a dante post (creator of DC training). It's based on the fact that if you look to nature, who has the biggest calves naturally? Fat guys. The more weight they carry, the bigger their calves are. What does this tell us? That higher volume, higher frequency builds big calves.

To mimic this you can use a treadmill set at the highest grade incline (this will most likely be 15%). To stress the calf work, lean forward and rest your forearms on the top of the control panel (the very top). Normally this would be cheating but in this case it stresses the calves. Think of it almost like a donkey calf extension with no weight.

On each step make a mental connection with your calves and imagine coming up all the way on your big toe. Try for full ankle extension on each step.

Here's a good starting protocol. I did this a few hours ago and my calves are rocked.

6 minutes at 15 incline and 3.0mph
4 minutes at 15 incline and 2.5mph
3 minutes at 15 incline and 2.0mph
2 minutes at 15 incline and 1.5mph

Once these 15 minutes of pain are done go ahead and continue at your normal cardio pace/incline until you hit 30, 45, 60 or however long you normally do your cardio.

Beware, this can cause cramping if you aren't properly hydrated. Dante recommends water and taurine to prevent cramping.

Remember high frequency. Start out doing this 3 times a week and increase as you see fit.

 

[SouthernLord]

This is torture!!!

I've done this a few times in the past, but never consistently. I've been neglecting my calves.... Maybe I should teach myself a lesson

 

[OneBreath]

This is torture!!!

I've done this a few times in the past, but never consistently. I've been neglecting my calves.... Maybe I should teach myself a lesson

No shit, me too.

After 2 minutes it's like "this isn't so bad". Then the burn starts to set in. Then you think when the pace slows down that it will get easier. Hell no. The slower the pace, the slower the contraction. More burn!

 

[fortunatesun]

I've done the lite version 0.27 - set the incline at 15 and do normal HIIT. Even then there's a noticeable improvement.

This method should be killing it.

 

[coverguy]

seems like a bitch of technique. i'll give it a go.

 

[*ebony*]

thats how i like to do my cardio. high incline lower speed until my heartrate gets to where it needs to be. i did notice slightly more fat reduction overall in my lower body which is awesome for people like me who hold fat in their leg/hip/butt areas.

oh and try not to hold on to anything when your doing this. if you didn't feel the burn before, you'll feel it now and your abs will get a workout too from just keeping you upright.

 

[SouthernLord]

thats how i like to do my cardio. high incline lower speed until my heartrate gets to where it needs to be. i did notice slightly more fat reduction overall in my lower body which is awesome for people like me who hold fat in their leg/hip/butt areas.

oh and try not to hold on to anything when your doing this. if you didn't feel the burn before, you'll feel it now and your abs will get a workout too from just keeping you upright.

Leaning over the treadmill like described specifically targets the calves. Your body is kind of in the same position as a "Donkey Calf Raise" the whole time.

I agree about not hanging on to the treadmill when doing actual cardio. I also agree that incline LISS cardio is superior in many ways. Especially if you spend a lot of time in the squat rack and need your legs to be fresh. Running, even HIIT, kills my knees and squat numbers.

 

[*ebony*]

Leaning over the treadmill like described specifically targets the calves. Your body is kind of in the same position as a "Donkey Calf Raise" the whole time.

I agree about not hanging on to the treadmill when doing actual cardio. I also agree that incline LISS cardio is superior in many ways. Especially if you spend a lot of time in the squat rack and need your legs to be fresh. Running, even HIIT, kills my knees and squat numbers.

you can still lean over with needing support. you'll just be using your own muscle to support yourself instead of the treadmill. i really don't lean all that much and i still feel them burn. the only side effect is your hips will probably swing a bit more.

thats just my cardio though, i've never done the routine OneBreath outline.

 

[mwm5]

i did something similiar to this everday for a couple weeks. i would do

15* @ 3mph for 5 min
15* @ 4mph for 5min
15* @ 5mph for 5 min
15* @ 3mph for 5 min

it worked in just the few weeks i did it and was killer

 

[*ebony*]

i did something similiar to this everday for a couple weeks. i would do

15* @ 3mph for 5 min
15* @ 4mph for 5min
15* @ 5mph for 5 min
15* @ 3mph for 5 min

it worked in just the few weeks i did it and was killer

wow! i would die, or probably pass out on the treadmill which might just yield the same result.lol