ABCbodybuilding - View Single Post - Need help.....chicken legs are not cool
View Single Post
  #5  
Old 01-23-2014, 03:20 AM
biglifter56 biglifter56 is offline
biglifter56 should change his/her status!
Lightweight
 
Join Date: Jan 2006
Posts: 435
Default

I just recently came up with a calf workout that has been very effective thus far (6-8 weeks in).

I switch up the volume and number/order of exercises fairly regularly but it's basically as follows.

Start off each exercise with a light-ish set of 15-20 reps before getting into working sets. Working sets pyramid weights up and reps down 12,10,8. Do a double drop set on the last set. Sometimes I over shoot on the reps, sometimes I under shoot. The key is to aim for that rep range and to go until total failure. Don't be afraid to incorporate partial reps or forced reps.

Seated Calf Raises
Leg Press Calf Raises
Standing Smith Machine Calf Raises w/ Step
Standing Machine Calf Raises or 1 Legged Standing Calf Raises on steps with body weight 3x/failure.

On this last exercise, say I'm getting ~15 reps each set, I'll do 5 reps with standard footing, 5 reps, with my feet pointed out, 5 with my feet pointed in. It's something I saw Kai Greene doing in one of his training videos that I've found to be fairly effective.

One last tip, I'd recommend watching a few of Kai Greene's youtube videos and listen to what he says to focus on during each rep. He basically says that each rep should be a full stretch and a full contraction of the muscle, and your mind should be focused on the muscle your working, not just on moving the weight. When I began using this approach, I had to drop my weights by 25-35% but the benefits have definitely been noticeable. It's nice once you can get your ego out of the way and actually do the right amount of weight to get to failure and feel each squeeze and contraction in your muscle as much as possible rather than try just trying to move a lot of weight and making yourself more prone to injury.
__________________
Age:18
Weight:
4/15=215
6/18=228

Bulking till April.

Goals Get up to 240 by April
Cut to ~10%BF by july
Dont get hurt
Reply With Quote