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A lot of bodybuilders have poor calf development,
and many of them blame their genetics for this
shortcoming. It’s true some bodybuilders are
genetically predisposed to having calves which
tie in very high (close to the knee), making adding any
sort of size to the very hard. Even at the professional
bodybuilding level, Mr. Olympia winners
like Ronnie Coleman and Dexter
Jackson have suffered from small calves
as a result of their tie-ins.
Much of the time, however, weak calves
on bodybuilders (particularly those of
European descent) have nothing to do
with genetics. Rather, they are a result
of the bodybuilder failing to put in the
thousand hours of brutally intense calf
training that is required in order to make
true size gains. Calves are perhaps the
most stubborn muscle group in the body,
and may be the most painful to train
as well. It takes a certain commitment
to FULL BODY development to train
them consistently with the required
intensity.
Before tackling calf training, there are a few things to
remember. First off, you need to have the right gear.
Work boots are fine for squats and deadlifts, but aren’t
useful at all when it comes to completing calf movements.
Instead, change into a pair of Nikes or preferably,
wrestling shoes. This will provide you adequate support
while at the same time allowing for the maximum possible
stretch. |
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Next - particularly if calves are a weak area for you you
need to train calves first, when you are fresh. If you normally
train them last on leg day, following hamstrings
and front thighs, you are certainly shortchanging your
progress. Instead, hit them when you are fresh, on a
different day. Body part combinations such as Calves +
shoulders or Calves & biceps can provide unique ways
to allow for full stimulation, as well as full recovery.
Or, if you are absolutely limited to training calves on
the same day as your upper legs, split your routine in
half. Train your quadriceps and hamstrings in the morning.
Then come home, eat a big meal and take a nap.
Return to the gym in the evening for
a second workout in which you only
train calves. The long-term effects of
DOMS such as stiffness and soreness
will not set it until the following morning
so take advantage of this dual-possibility
training window!
Once you are training calves, treat
them as you would treat chest or
back. These are major muscle groups,
and you train them with lots of sets,
directed at the different parts of the
groups. Calves should be no different.
Don’t treat them as you would
abs or forearms, muscle groups that
just receive random stimulation from
whatever exercise station is open and
convenient. Instead, establish a workout routine for
calves. Start with the same 2 to 3 standard heavy movements,
for a specified number of sets (3 to 4 of each
exercise). Then you can get creative with machines,
dumbbells, and angle variations.
Unless you are genetically cursed which most people
are not you can develop a good set of calves if you train
them with the same dedication and intensity as you use
for other body parts.
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