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Workin Out Thread (pg. 5)
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View this Thread in Original format
| diego |
| quote: | Originally posted by Orbax
again?! :p
6 foot 2
168 lbs
8% |
not you, the rest, i want to see how successful their own advice is. |
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| Orbax |
here is another problem spot for me.
CALVES!
i know its a common problem, but the outer parts are 3 ropes goin down and the insides are small lung looking things hehe. I want bulk in them badly. Ive tried doing seated and standing calf raises doing two sets of 5x10 beginning and end of workout.
no real gains. |
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| Floorfiller |
| quote: | Originally posted by Orbax
here is another problem spot for me.
CALVES!
i know its a common problem, but the outer parts are 3 ropes goin down and the insides are small lung looking things hehe. I want bulk in them badly. Ive tried doing seated and standing calf raises doing two sets of 5x10 beginning and end of workout.
no real gains. |
calves are i'd say the hardest muscle to get big...some have naturally big calves, but i think the most effective way to train them is to use heavy weight. when you do standing calf raises...how much weight are you doing? |
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| diego |
| quote: | Originally posted by Orbax
here is another problem spot for me.
CALVES!
i know its a common problem, but the outer parts are 3 ropes goin down and the insides are small lung looking things hehe. I want bulk in them badly. Ive tried doing seated and standing calf raises doing two sets of 5x10 beginning and end of workout.
no real gains. |
right here's an excellent site which lists nearly all exercises that you can do for every bodypart. http://www.exrx.net/Lists/Directory.html
if you stop gaining on 1 exercise move to another and messing around with rep ranges might help, i wouldn't worry too much about not gaining on each exercise, as you said your goal is size is it not? so just eat loads and train hard and it should all go on as muscle |
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| Orbax |
| quote: | Originally posted by Floorfiller
calves are i'd say the hardest muscle to get big...some have naturally big calves, but i think the most effective way to train them is to use heavy weight. when you do standing calf raises...how much weight are you doing? |
its a weight stack machine so i dont know how accurate it is. usually around 190 or so. |
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| Radagast |
| quote: | Originally posted by nrjizer
Actually I think Bruce Lee personified the word "ripped."
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He was ripped yes. But this is what I think of when I hear the word "ripped".
| quote: | Originally posted by nrjizer
Just from looking at him you know he's got insane muscle tone, which goes a lot further than bodybuilder bulk. |
How so? |
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| Radagast |
CALVES:
"Ideally, your calf development should about equal the development of your biceps. If your calves are smaller than your arms, then you need to give them extra attention."
"Calves are considered the most difficult muscle group in the body to develop. But calves respond to training just like any other muscle-you just have to be aware that they need to be trained at many different angles and with extremely heavy weight."
""Many bodybuilders do their calf training as an afterthought. Before or after their regular workout they give them 10 minutes or so, far less than they would for any other body part."
"...Since the calves are designed for constant work and rapid recuperation, I train them 30 to 45 minutes a day. I also use a wide variety of exercises; not just some sets of Standing and Seated Calf Raises, but enough movements to work every area of the calf muscles-upper and lower, inside and outside.
The calves are tough and used to a lot of hard work, so the best way to make them grow is to constantly shock them, using every high-intensity training principle possible. For example, when doing Donkey Calf Raises, I frequently started off with three 220-pound bodybuilders sitting on my back. I would continue the set until I could not do another rep, then have one of them slide off so that I could continue until my calves were screaming in agony. Finally, I would finish off the set using only my own bodyweight and feeling as if my calves were going to explode.
Another shock method involves doing partial reps. About one out of four of my calf workouts involved doing half and quarter movements with extremely heavy weights, which put an enormous demand on the calf muscles. Actually, you can use virtually all of the Shocking Principals described in this book to develop your calves-Staggered Sets, Rest/Pause, forced reps, 21s, supersets, running the rack, and so on. The more you shock the calves, the more you subject them to unexpected stimulation, the more calf development you will see as a result."
All quotes taken from The New Encyclopedia of Modern Bodybuilding, written by Arnold Schwarzenegger with Bill Dobbins. |
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| PHALPAX |
| quote: | Originally posted by TrAnCe CoNtRoL
bench - 275 pounds
squat - 350 pounds
deadlift - never maxed out because of a nagging back injury, but probably around 400 pounds. i work with sets of 5 x 5 with around 300. |
respectable... |
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| gilmista |
Before:
After:
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| Floorfiller |
| quote: | Originally posted by Orbax
its a weight stack machine so i dont know how accurate it is. usually around 190 or so. |
see...that is waaay too little. you need to build that up. i've got a standing calf machine at home and its really nice because its plate loaded.
try to build up to the entire stack if you can... |
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| torontotrance |
| that, you really want to build the calf muscles and the hamstrings....and endurance. Usually 1 day a week, I do hill training, it is killer tho and great for marathon runners (well to be marathon runners). The guy I know with the most built calfs I've ever seen, swears by it. |
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