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Calf Training :)
- Thread starter BrickGirl
- Start date
"I just remember him telling me to stay over my big toe...to roll straight up, rather than that pronated thing I do when I get tired."
That's pretty much what I still tell clients. If you stay over the big toe, you'll feel a little more in the LGAST.
Tesch's MRI studies (Target Bodybuilding, 1999) showed more LGAST involvement with the toes in, and considerably more SOL and MGAST involvement with the toes out.
Lately we've been doing more calf work on the hack squat machine. Incredible stretch, range of motion and burn. It really cooks the entire calf.
I've also been doing a circuit routine with my clients for change of pace. We do a set to failure (about 12 - 20 reps per set) on the hack, then seated, then leg press, then donkey, rotate through for 3 sets each non-stop (total of 12 sets). Takes all of 15- 20 minutes to get 5 people through heavy calves. Their calves are sore for up to a week.
W6
That's pretty much what I still tell clients. If you stay over the big toe, you'll feel a little more in the LGAST.
Tesch's MRI studies (Target Bodybuilding, 1999) showed more LGAST involvement with the toes in, and considerably more SOL and MGAST involvement with the toes out.
Lately we've been doing more calf work on the hack squat machine. Incredible stretch, range of motion and burn. It really cooks the entire calf.
I've also been doing a circuit routine with my clients for change of pace. We do a set to failure (about 12 - 20 reps per set) on the hack, then seated, then leg press, then donkey, rotate through for 3 sets each non-stop (total of 12 sets). Takes all of 15- 20 minutes to get 5 people through heavy calves. Their calves are sore for up to a week.
W6
Can't wait to see a leg press and a hack squat machine in Hannibal's gym...
B True
B True
T
The Shadow
Guest
you fuckers rag on hacks all the time - lolololol
No clue how good they are......
No clue how good they are......
Cornholio said:
I am in Chattanooga at the moment...and plan on doing hacks today actually....after my box squats.
I'll take them as deep as the machine will go...
B True
T
The Shadow
Guest
GOOD DEAL!!!!
That is the mark of an intelligent person - having an open mind.
That is the mark of an intelligent person - having an open mind.
CrystalChick
New member
What coild mimic Donkey our machiene has been broken for like 2 years
We have Donkey raise machines here. When we put them, and the mules, up for auction...they aren't always cooperative...
B True
B True
CrystalChick
New member
It's a machiene you sit on at an angle with a weight stack and push upwards
CrystalChick
New member
LOL I think the first one was how I injured my back...
no you actually sit like on a seat
no you actually sit like on a seat
"What coild mimic Donkey our machiene has been broken for like 2 years"
You don't need a donkey machine. A power rack and 4" box will do. Have someone sit on your back, two people if necessary.
I do donkeys with all my clients, usually me (265 lbs) and someone else if necessary. Check out one of the old Arnold pics with a couple of guys on his back.
W6
You don't need a donkey machine. A power rack and 4" box will do. Have someone sit on your back, two people if necessary.
I do donkeys with all my clients, usually me (265 lbs) and someone else if necessary. Check out one of the old Arnold pics with a couple of guys on his back.
W6
I may have a training partner this semester...if so I am gonna start doing donkeys again...
I remember doing donkeys one day in the gym...on my partner's back and the song "Pony" comes on by Genuine...lol
B True
I remember doing donkeys one day in the gym...on my partner's back and the song "Pony" comes on by Genuine...lol
B True
CrystalChick
New member
What does this look like exactly?
Night Fly said:
We could always try some donkeys tonight at the gym...but I'd be really embarassed if you could easily do my weight and I struggled with yours...
B True
CrystalChick
New member
I would love to try these but I would rather see it first they seem difficult.
T
The Shadow
Guest
It makes a differenc ein two ways:
1 - bent knee
2 - stretch position
1 - bent knee
2 - stretch position
BrickGirl said:Wilson6 and others... I was wondering if it is imperative or if it really gives you much better results, when doing calf exercises to pull the heels in on some and to push the heels out on some and to do some straight? Any Thoughts?
Thanks!
All that heels in heels out stuff is crap and myth...hope I didn't step on any toes.
Keep the foot straight ahead. Do up to 6 work sets of 10-15 reps with heavy weights and full range of motion. Do partials and burns. Also when you go to failure rack the weight and rest for 5-10 seconds and then do more etc etc.
Rest 90 seconds between sets and reduce the weight after each set by 10%. Train them like any other muscle group....once every 6-7 days.
I built my calves from 15.5 to 19 inches in this manner.
Sadly though if you don't have the base tissue then you are shit out of luck.
RG
"All that heels in heels out stuff is crap and myth..."
I'll email Per Tesch and suggest he quit wasting time with that stupid magnet and get all of his info from the elite board for his next book
Having said that, I do agree with real gains. I tell my clients to keep their feet straight. We stopped the toes in/out stuff years ago. Both the lateral and medial gast appear to be fully activated with feet straight provided the big toe stays involved in force generation.
W6
I'll email Per Tesch and suggest he quit wasting time with that stupid magnet and get all of his info from the elite board for his next book
Having said that, I do agree with real gains. I tell my clients to keep their feet straight. We stopped the toes in/out stuff years ago. Both the lateral and medial gast appear to be fully activated with feet straight provided the big toe stays involved in force generation.
W6
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