Exercise of the Week!

[Venom]

If you guys have not done this, you need to incorporate it into your routine immediately!

This is by far the best tibialis exercise ever! From O.S's insane workout:


Phase One:
Tibialis Torture
Exercise one:
Old School Tibialis Curls- 5 sets
You are going to get addicted to this exercise! It is by far, one of most extreme movements for frontal leg! Also, so far as I know, I invented it, so I get dibs on the name!
Begin by positioning yourself in a leg extension machine, in the same manner you would as if you were going to begin a set of extensions.
Adjust the leg extension machine so that the center of the knee joint is aligned with the axis of rotation of the machine. Sit on the machine with the lower back against the backrest and the shins against the ankle pads. Bend both legs to a 90 degree angle.
The principal piece of equipment on the machine for this movement is the ankle pad. It must by one that will rotate around the bar, such as in this example:

http://www.abcbodybuilding.com/magazine03/L008.jpg

Begin by selecting a weight. Once you have placed your shins against the ankle pad, begin to Dorsi Flex your foot. As you Dorsi flex, invert your foot at the point of peak contraction at the top of the extent of motion. Now, allow the pad to roll all the way down your foot as you plantar flex your foot to its maximum lower range of motion.
You will feel a tremendous burn in your tibialis anterior within a few reps!
My personal favorite technique for this exercise is using the “Don’t stop ‘till you drop” descending rep method!
“This variation of the descending set will test your pain margins to the limit! In fact pain is all that will guide you with this one. Don’t think about reps or how many drops you are going to do. Just go until you can’t take it anymore. The further you go into hell the more gains you will get.
This is ultra effective for the calves and forearms. In fact, I’ve gone weeks without even counting reps for these two groups. I just go by how much pain I felt the previous workout and know that I will go further in my current one! This type of training gives you a certain mindset that will build you a great physique! I like it because it allows you to focus completely on the pain zone, and not distracting your mind with counting any reps, sets, drops, just more intensity than you’ve ever had before.” (Taken from Shock Yourself out of the Comfort Zone Part Two)

Eight Weeks To A Freakier Tibialis. (http://www.abcbodybuilding.com/magazine03/8weekstobiggertibialis.htm)

[alanlws16]

Wow thats a hell of a twist! Seems like it would be good for shocking them with extra weight aslo.

[Fireproof]

VERY nice! I'm trying it out on my next leg day (today or tomorrow) for sure!

Thanks for the tip, Venom (and Old School)!

[El'Dopa]

I'm not understanding how to do this exercise. Maybe its just me, but I'm not afraid to say it. I don't see how moving my feet up and down is going to move any weight if the pads are against my SHINS as you described.

[teletummy]

I think I'm almost there imagining the motion and flexing my foot, except I need to clarify Dorsi flex and Plantar Flex. If dorsi flex means lift toes upwards, then I lift the weights when I lift toes and roll pad against shin. Right? Then I flex toes downwards and lower weights and roll pads down against shin. Am I right?

[Venom]

Read these Tele, The Ultimate Anatomical Guide to Freaky Big Calves Part I, (http://www.abcbodybuilding.com/anatomy/calvesanatomy.htm), The Ultimate Anatomical Guide to Freaky Big Calves Part II (http://www.abcbodybuilding.com/anatomy/calvesanatomypart2.htm ), The Ultimate Anatomical Guide to Freaky Big Calves Part III, (http://www.abcbodybuilding.com/anatomy/calvesanatomypart3.htm) The Ultimate Anatomical Guide to Freaky Big Calves Part IV (http://www.abcbodybuilding.com/anatomy/calvesanatomypart4.htm)

[Venom]

Here is information for you.

http://www.abcbodybuilding.com/anatomy/footankle.jpg

You should see three bones in the above picture that make up the ankle joint. The long bones pointing straight upward are the ends of the fibula and tibia, and they connect, into the upper most part of the foot or ankle bone( called the talus, the calcaneus that you see is just your heel bone ). This type of joint is so named a hinge joint, just as a door would be called one. Therefore only two movements are possible. The first movement that is allowed is called dorsi flexion. This classifies the actual raising of your foot towards your shin( in other words, you decrease the angle that your foot makes with the tibia and fibula). The second movement is called plantar flexion. You plantar flex your foot when you move the foot away from the shin bone( or increase the angle between the foot in regards to the tibia and fibula ). Another term for plantar flexion is extension, which would make all muscles that extend through the ankle joint, ankle extensors. And similarly plantar flexion is termed flexion, making all muscles that flex through the ankle joint to be called ankle flexors.

http://www.abcbodybuilding.com/anatomy/dorsiflexplantar.jpg
Dorsi flexion is upwards plantar flexion is downwards

[El'Dopa]

that still didn't answer my question

[Venom]

Hey El dopa,

My preference on this exercise is to do it lying. I put my feet under the leg extension, while lying down on the ground. Once you get under, just adjust your body so you are getting a good stretch at the bottom, and optimal peak contraction at the top. It will come easily watch you learn it. /forum/images/graemlins/smile.gif

[bennyhanna1]

[ QUOTE ]
Hey El dopa,

My preference on this exercise is to do it lying. I put my feet under the leg extension, while lying down on the ground. Once you get under, just adjust your body so you are getting a good stretch at the bottom, and optimal peak contraction at the top. It will come easily watch you learn it. /forum/images/graemlins/smile.gif


[/ QUOTE ]

wait so you lay on the ground w/ith your feet facing the front of the leg extension machine, then you just slide your feet under the rollers? i'm a little confused but i think it makes sense...

[Venom]

[ QUOTE ]
wait so you lay on the ground w/ith your feet facing the front of the leg extension machine, then you just slide your feet under the rollers?

[/ QUOTE ]

Yes, look at this picture:

http://www.abcbodybuilding.com/excercise/legextensions1.JPG

You see the two bottom pads, where his feet are under? Those are the pads you use for your feet.

So lying facing upward on the ground, put your feet under the bottom pads of the leg extension, and start getting reps. /forum/images/graemlins/smile.gif

[bennyhanna1]

okay i think i got it... i'll have to give these a whirl! thanks bro!

and these are called the "Old School Tibialis Curls" or is this a variation of that?

[Venom]

[ QUOTE ]
and these are called the "Old School Tibialis Curls" or is this a variation of that?

[/ QUOTE ]

It's a variation. Difference is you do it on the ground instead of seated.

[bennyhanna1]

Okay, just so i have a name for them when i add them to my workouts instead of "lying on the ground feet under the rollers tibialis curls" lol

[Venom]

Sure lol. /forum/images/graemlins/wink.gif

[Adam Knowlden]

[ QUOTE ]
Maybe its just me, but I'm not afraid to say it. I don't see how moving my feet up and down is going to move any weight if the pads are against my SHINS as you described.


[/ QUOTE ]

Not on your shins bro. The pad is on the area, right above your toes. It's not a huge range of motion.

But adjust the pad so that it is right on the end of your foot. Now do a toe curl.

You'll feel it trust me! /forum/images/graemlins/smirk.gif

[El'Dopa]

okay, that makes more sense

[Adam Knowlden]

Basically,

let your foot point all the way down. Once there, the pad should be right on the edge of your foot, on your toes. Then curl your foot up. You'll feel a great burn!

[IronKnuckle]

*Copy and paste into workout*
/forum/images/graemlins/grin.gif /forum/images/graemlins/cool.gif
I hope I can handle it. I know just where to put this move.

[teletummy]

Thanks Venom! I've just copied your explanation and gonna mememorise the muscle bone parts.

OS, I perfectly can relate to toe raises now! /forum/images/graemlins/laugh.gif

[windsrprk]

OMG, I did these today and my poor tibs felt tore up--loved it!! My entire leg workout rocked today and this was the icing on the cake. /forum/images/graemlins/smile.gif

[President Wilson]

This is baddest exercise for the tibialis.

I encourage everyone to use that workout( 8 weeks to bigger tibialis ). You will start to see muscles you never knew existed down there! I'm dead serious. Your calves will grow noticably after this one, it is in another zone of insane result producing programs!

So many people neglect this area. After using Old Schools workout, you will never do so again!

[William Ustav]

[ QUOTE ]
This is baddest exercise for the tibialis.

I encourage everyone to use that workout( 8 weeks to bigger tibialis ). You will start to see muscles you never knew existed down there! I'm dead serious. Your calves will grow noticably after this one, it is in another zone of insane result producing programs!

So many people neglect this area. After using Old Schools workout, you will never do so again!

[/ QUOTE ]

I always do tibialis!!! /forum/images/graemlins/smile.gif

[Venom]

[ QUOTE ]
OMG, I did these today and my poor tibs felt tore up--loved it!! My entire leg workout rocked today and this was the icing on the cake. /forum/images/graemlins/smile.gif

[/ QUOTE ]

Good job. /forum/images/graemlins/cool.gif

[Adam Knowlden]

Cool windsrprk! /forum/images/graemlins/cool.gif

[ QUOTE ]
OMG, I did these today and my poor tibs felt tore up--loved it!! My entire leg workout rocked today and this was the icing on the cake.

[/ QUOTE ]

Developed anterior calves look sweet! When doing these also point your toes in different directions as with calf raises.

Watch in the mirror and you will see different parts of the anterior calf working harder than others.

[Pacman]

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