posted Mon, 06/02/2014 - 10:11
824
Legs..well rounded wheels...
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Not everyone is genetically born with good calfs, hell some of us work our ass off to maintain average to below average calfs to say the least. But what I think alot of people misunderstand when trianing calfs is hitting them from all angles, not just the back calf muscle(gastrocnemius) with standard calf raises. In order to build them in proportion we must hit the front calf muscles (tibialis anterior and peroneus longus) which are very tricky, if your gym does not have one of the rare machines. What Id like to know is, does anyone have any exercises they could recommend to hit the tibalis anterior and peroneus longus? Ive tried a few strange exercise Ive created myself with not great results lol...
thanks eroiders
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Kettlebells sounds interesting.. I'd give that a go! When I do high-rep decline situps the front/shin muscles get sore from holding the rest of my body in place
shoxingbiceps17I use kettlebells and put me feet in the tops and sit on a bench with my legs raised off the ground and perform reps that way...lol kinda hard to explain
I totally get what your saying. Ive been doing something similar with a curl bar but hanging from pull up bar..its pretty difficult..not so much as the difficulty of the exercise but balancing the bar on the tops of my feet...
shoxingbiceps17Oh yea that seems difficult lol but yea man also try negative reps with typical calf exercises
Hmm. That's a tuff one. I've never really done anything besides.. heels on a platform. Moving your toes up to ceiling.
What really took my calves to the next level was working them two days in a row. Back to back.
One day I do seated calve raises. Four sets of 100 reps. Superset w shit squats.
The following day I'll do standing calves four sets of 20-30 reps superset w toe presses.
Then another day n the week I'll make up my own little circuit. And do that. Just going off feel.
It made a huge difference in my calves. And I continue to do that to this day. Good luck !
I got ya. Ive been hitting my calves for a year and half 3 days a week with moderate gains. feels like im putting a ton of work in with not that much of a gain. guess another year or 2 and they will get bigger. i will try the back to back technique..thanks bro!
Ya, man. Lots and lots of reps and volume. They'll grow.