CALVES
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| EXERCISE -- SEATED CALF RAISE |
| The calves can be a most stubborn muscle
group to develop. Training calves require many sets and high reps to both
grow and have good shape. Long before all the fancy calf machines came along
one of the best ways to develop good calves was to perform a seated calf
raise with a barbell resting on the thighs near the knees, and a block of
wood under the toes. Although the bar could be somewhat difficult to balance,
it placed the weight directly over the calf muscles and gave them a heck
of a workout. Some of the old time training exercises are still the best. |
TRAINING TIPS ON DEVELOPING GOOD CALVES |
- The calf muscles must be worked from 3 positions
in order to develop fully. This means that each time you perform a set
of calf raises you need to change the postiion of your toes. On the
first set you point your toes straight out in front of you. Set two
point your toes slightly outward. And on the third set point them slightly
inward. Do not let the heels of your feet rest on the floor, but only
touch the floor.
- When performing a calf raise go all the way up
on your toes and all the way down (unless you have a physical or muscular
problem). The total movement will help to develop these muscles. If
you cannot perform a rep this way and must jerk the weight then it is
too heavy. Take off some weight and you will obtain better results.
- This is a high repetition exercise. Depending
on how advanced you are in your training should determine the number
of sets and reps performed. Reps need to be around 15 to 20 per set
with a weight that you can handle properly for the entire set.
- Include THE HELPER in your calf exercises.
Variety is the only way.
- By moving the wood under your toes an inch or
two forward for one set, and then back a few inches you are giving the
calves a much better workout than on any seated calf or standing machine
with a stationary foot bar.
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| WHY USE THE HELPER? |
| THE HELPER lets you place the weight
more directly over the calves, giving them the maximum benefit of the weight
resistance. By including THE HELPER as one of your calf exercises
you are giving the muscles a different way (variety) to develop. Remember
that continual change keeps the muscles working and helps to break through
"sticking points".
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