Adam Knowlden
02-15-2004, 10:07 PM
http://www.bk-sportsmag.se/tidningen/1987/8/bilder/traningstipset_3_small.jpg
Training the soleus is imperative for a complete and symmetical lower body.
They are heavily involved in all side poses, are should not be neglected. Doing so will cause the calves to dissapear when viewed from the side!
http://www.bk-sportsmag.se/tidningen/1987/8/bilder/traningstipset_2.gif
The President explains proper technique for foot positioning to target the soleus here:
[ QUOTE ]
Full Range of Motion For The Soleus - Form
The following information is vital to Soleus training! This muscle group is best incorporated, and isolated when the starting position has your foot dorsi flexed and your knees are bent, taking even more stress off of the gastrocs and onto the soleus. In other words, the farther you bring your legs inwards on the seated calf machine, the better. The key is to bring the pad of the machine into your body and to bend your knees, so that your lower legs are as far backwards as possible. For example, next time you go into the seated calf raise machine, measure the angle your lower legs and thighs make. Its approximately 90 degrees correct? Most trainees take this approach to the seated calf raise, and its slowing their growth! You need to break this angle immediately. Bring that lower leg closer into your body, and you will work the soleus way more efficiently, and your pump will double in its effectiveness, which stretches the connective tissue!!
[/ QUOTE ]
This week's exericse will incorporate heavy use of the soleus.
Smith machine seated squats:
http://www.abcbodybuilding.com/exercise3/P2260064.jpg http://www.abcbodybuilding.com/exercise3/P2260065.jpg
I prefer the smith machine, but a standard barbell can work just as good.
Perform using a higher rep range, or use the 100 rep method!
Remember to train this area hard! /forum/images/graemlins/cool.gif
http://www.abcbodybuilding.com/anatomy/soleus2.jpg
Training the soleus is imperative for a complete and symmetical lower body.
They are heavily involved in all side poses, are should not be neglected. Doing so will cause the calves to dissapear when viewed from the side!
http://www.bk-sportsmag.se/tidningen/1987/8/bilder/traningstipset_2.gif
The President explains proper technique for foot positioning to target the soleus here:
[ QUOTE ]
Full Range of Motion For The Soleus - Form
The following information is vital to Soleus training! This muscle group is best incorporated, and isolated when the starting position has your foot dorsi flexed and your knees are bent, taking even more stress off of the gastrocs and onto the soleus. In other words, the farther you bring your legs inwards on the seated calf machine, the better. The key is to bring the pad of the machine into your body and to bend your knees, so that your lower legs are as far backwards as possible. For example, next time you go into the seated calf raise machine, measure the angle your lower legs and thighs make. Its approximately 90 degrees correct? Most trainees take this approach to the seated calf raise, and its slowing their growth! You need to break this angle immediately. Bring that lower leg closer into your body, and you will work the soleus way more efficiently, and your pump will double in its effectiveness, which stretches the connective tissue!!
[/ QUOTE ]
This week's exericse will incorporate heavy use of the soleus.
Smith machine seated squats:
http://www.abcbodybuilding.com/exercise3/P2260064.jpg http://www.abcbodybuilding.com/exercise3/P2260065.jpg
I prefer the smith machine, but a standard barbell can work just as good.
Perform using a higher rep range, or use the 100 rep method!
Remember to train this area hard! /forum/images/graemlins/cool.gif
http://www.abcbodybuilding.com/anatomy/soleus2.jpg