|
training spot...
training spot main page
Basic Calf Workout
It seems people are most confused and frustrated by
their calf training and calf development. To a great extent, calves are
governed by genetics. To me, calves have always been intriguing. I
love to look at people's calf development, especially those who don't even train
with weights. I have seen some people in the general non-training public
who have better calf development than some professional bodybuilders.
Calves are a very dense muscle and therefore can and
need to be trained more frequently than the chest, back, or any other large
muscle group. You can do high reps (30 or more) or low reps (10-15), but
the key is intensity and consistency. I believe it is good to train calves
with both high and low reps, that way your muscle keeps having to adapt and
grow.
My favorite exercises are:
|
1.
|
Standing calf raises
|
3 sets, 15-30 reps
|
|
2.
|
Seated calf raises
|
3 sets, 12-20 reps
|
|
3.
|
Donkey calf raises
|
3 sets, 20-30 reps
|
|
4.
|
Hip sled calf extenders
|
3 sets, 10-15 reps
|
I would suggest choosing at least two of the above and
performing them 3 days a week. If you do this, you will definitely make great
progress in the calf area!
Note: Before embarking on any
nutrition, supplementation, and/or training program, consult with your physician
or other licensed health-care professional.
|
