How to build calves man and a girl?

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Before we give you some recommendations, I consider it necessary to tell a little about the anatomy. This knowledge is very important if you want to develop a truly enormous and beautiful calf muscles. Only when you know all the nuances of this muscle, you will progress quickly and correctly in its development.

 

Many fans of bodybuilding believe that the shank consists of one part. But no, this muscle is already three parts (front, lateral and rear). In this case, we are interested in only one part – the back. Therefore, today we will analyze it precisely.

 

The back of the lower leg can be divided into two parts: the triceps and plantaris muscle. Plantaris muscle is inherently very small, and in a special way as a little effect on the general form of the tibia. Another thing – the triceps … is it to us and interesting.

 

Triceps lower leg consists of three parts (the lateral head of the gastrocnemius muscle, the medial head of the gastrocnemius and soleus muscle). The two parts of the calf muscles are located on the surface of the foot, and soleus muscle – in depth. All three of these heads are touching and moving in the Achilles tendon that attaches to the heel bone. The main function of the triceps muscle – flex and rotate the outside foot.

 

How to build calves man and girl – Basic rules:

 

Rule №1: Evenly load the three parts of the triceps muscle.

One of the most common reasons that your shin is not growing – is not uniform load. Most people pumped only a calf muscle, and soleus forget about (do not know about its existence or do not know how to use it at work … or maybe they just lazy, and they think and so will do).

 

So do not be, because soleus muscle takes up about 70% of muscle volume shin and calf whole – 30%. It turns out that people do not use the full potential of these muscles, and then wonder why they do not grow them.

 

As gastrocnemius and soleus muscle perform the same function. But the point is that each of these muscles gets its maximum load at different angles. The gastrocnemius of the most worked out when the knee joint is straightened, and soleus portion when the knee bent.

 

Almost always you can see in the gym, as athletes pumped calf standing on straightened joints (eg, rise on socks standing in the simulator or with a barbell on your shoulders), and very rarely sitting – on bent (eg, rise on socks sitting in the simulator or with barbell on his knees). For this reason, it would download tibia at 100% it is necessary to train both sitting and standing.

 

Just as you already know, the calf muscle consists of two parts (lateral and medial). If you see that, for whatever reason, one of these parts is lagging behind, it can be easily corrected. You can fix this by changing the position of the feet relative to each other. If you will reduce wear to each other, it will take a maximum load of the lateral head, but if you have planted on the sides of the socks, then – medial. See the picture below.

 

 

Rule №2: The proper range of repetitions.

On this account, there are many different opinions. Someone says, that it is necessary to train the calf in mnogopovtornom mode (20 – 40 or even 50 – 60 repetitions), while others say it should be done in the style of a force (6 – 12 repetitions). Where is the truth?

 

In fact, how to build calves each recommended as it is better to work out on it. Logically, our muscles do not care how many reps you do. For them, the most important criterion is the time spent under load. Maximum hypertrophy is achieved in the range 15 – 30 seconds (ideal range: 20 – 25 seconds). That is, you have to get a muscular failure in this period of time, and no matter how many repetitions there will be.

 

If the train calf at a medium pace, then I believe that the ideal repetition range is 15 – 20 repetitions. The average rate on the performance of 1 repetition takes approximately 1.5 seconds. If you’re doing a rapid pace, the number of repetitions can be increased to 25 or even 30. In a fast pace, it takes no more than 1 second to perform 1 repetition. If you want to train at a slow pace, for example, 6 reps, then 1 repetition you should delay the order of 4 seconds (3 seconds – negative phase + 1 second positive phase).

Rule №3: It is not necessary to train the calves every day.

Among the athletes there is a perception that the eggs need to “kill”, because during the day they work hard. In my opinion, this is the correct opinion (especially if they have very poor growing up). But “kill” their need to correct. Shin, like any other muscle – requires rest for recovery (muscles grow it during rest), and if you do it to “kill” almost every day, no growth will not be.

 

The best option is 1 – 2 sessions per week (well, in some cases it is possible to train 3 times). More often not necessary. Just do the 1 – 2 training really heavy and calf will begin to grow. If you train it 2 times a week for 2 exercises each workout and each exercise for 4 sets, and it still is not growing – Increase load. Increase the number of approaches, including a variety of super sets and drop – sets, experiment with the number of repetitions, etc.

 

Rule №4: The maximum range of motion.

Since this muscle group is small, it is very important to stretch as much as possible and to reduce, but in this case you can get the maximum effect.

 

 

Rule №5: Progression loads.

Mandatory requirement in training any muscle group. If your working weight is not growing, then why not grow the shin. It must constantly adapt to new working weight through muscle growth.

 

 

The best exercises for the lower leg:

  • Wake up on your toes, standing in the simulator (calf muscles)
  • Wake up on your toes while standing with a barbell on your shoulders, or with dumbbells in the hands of (calf muscles)
  • Bench socks in the simulator for the leg press (gastrocnemius muscle)
  • Bench socks in the simulator for the legs bench, knees bent (soleus)
  • Wake up on your toes, sitting in simulator (soleus)
  • Wake up on your toes, sitting with a barbell on his feet (soleus)

 

 

Well, the main recommendations about how to build calf leg man and the girl you got. Now you can start the development of various training schemes.

 

scheme №1

This scheme is designed for beginners, the training experience of more than 3 months (at least the first 3 months there is no point to dwell on such a small muscle group). The muscles of the lower leg need to train with his feet. These exercises are to be performed 1 time per week after the leg workout.

 

  1. Wake up on your toes, sitting in simulator 3 * 20
  2. Wake up on your toes, standing in the simulator 3 * 20

 

 

scheme №2

This scheme will suit more advanced athletes, who have already built up some meat. The muscles of the lower leg need to train with his feet. These exercises are to be performed 1 time per week after the leg workout. The lower the reps, the more weight and slower pace of the exercise.

 

  1. Wake up on your toes, sitting in simulator 2 * 25/2 * 15/2 * 8
  2. Wake up on your toes, standing in the simulator 2 * 25/2 * 15/2 * 8

 

 

scheme №3

This scheme is suitable for those people who have long trained in the gym, and the calf are used to load. The muscles of the lower leg need to train with his feet. These exercises are to be performed 1 time per week after the leg workout. The lower the reps, the more weight and slower pace of the exercise.

 

  1. Wake up on your toes, sitting in simulator 1 * 25/1 * 15/2 * 10/2 * 6/1 * 25
  2. Wake up on your toes, standing in the simulator 1 * 25/1 * 15/2 * 10/2 * 6/1 * 25
  3. Bench socks in the simulator Leg Press – 20 reps Bench Press + socks in the simulator for the press legs, knees bent – 20 reps

 

Exercise №3 perform in the style of a “super set” with no rest between exercises. Rest comes after the 2 exercises. Run 4 super set.

 


Driving №4

This scheme is suitable for athletes who have lagged behind the lateral head of the gastrocnemius muscle. The muscles of the lower leg need to train with his feet. These exercises are to be performed 1 time per week after the leg workout. The lower the reps, the more weight and slower pace of the exercise.

 

  1. Bench socks in the simulator for the legs bench with information toes together 2 * 25/2 * 15/2 * 8
  2. Wake up on your toes, sitting in simulator 2 * 25/2 * 15/2 * 8
  3. Wake up on your toes, standing in the simulator 2 * 25/2 * 15/2 * 8

 

 

Driving №5

This scheme is suitable for athletes who have lagged behind the medial head of the gastrocnemius muscle. The muscles of the lower leg need to train with his feet. These exercises are to be performed 1 time per week after the leg workout. The lower the reps, the more weight and slower pace of the exercise.

 

  1. Bench socks in the simulator for the legs bench with deployed socks in hand 2 * 25/2 * 15/2 * 8
  2. Wake up on your toes, sitting in simulator 2 * 25/2 * 15/2 * 8
  3. Wake up on your toes, standing in the simulator 2 * 25/2 * 15/2 * 8

 

 

diagram №6

This scheme is suitable for those people who want to train their calf muscle 2 times a week. The lower the reps, the more weight and slower pace of the exercise.

 

The first day:

  1. Wake up on your toes, sitting in simulator 3 * 25/3 * 15
  2. Wake up on your toes, standing in the simulator 3 * 25/3 * 15
  3. Bench socks in the simulator for the legs of press – 25 reps Bench Press + socks in the simulator for the press legs, knees bent – 25 reps

 

Exercise №3 perform in the style of a “super set” with no rest between exercises. Rest comes after the 2 exercises. Run 4 super set.

 

Second day:

  1. Wake up on your toes, sitting in simulator 3 * 10/3 * 6
  2. Wake up on your toes, standing in the simulator 3 * 10/3 * 6
  3. Bench socks in the simulator Leg Press – 12 reps Bench Press + socks in the simulator for the press legs, knees bent – 12 reps

 

Exercise №3 perform in the style of a “super set” with no rest between exercises. Rest comes after the 2 exercises. Run 4 super set.

 

Also, it would increase the load you can use drop sets (normal, triple, etc.). Drop set is when you make a specified number of times, then discard 20 – 30% weight and immediately without rest keep on doing the exercise to failure.

 

 

 

How to build calves at home?

 

In principle, in the home can be pumped just as easily as in a gym. Instead of training simulators for the shin, you can use the bar, pancakes or any other weighting.

 

Wake up on your toes, standing in the simulator can be changed to rise on socks, standing with a barbell on his back. Also, instead of the bar, you can use dumbbells (weights) or any other weighting agents, which can be hand-held.

 

Wake up on your toes, sitting in simulator can be changed to rise on socks, sitting with a barbell on his feet. Also, instead of the bar, you can use dumbbells (weights) or any other weights that you can put on your feet.

 

training schemes are the same as what I described above. Alternatively, at the end of each workout, you can add a rope. The rope also affects the lower leg muscles. This will speed up progress.

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