Build Calf Muscles Workout #2

Build Calf Muscles

Workout #2

 

This post is to add some changes for month 2 of our large calves program.  First we need to identify which type of problem we have before moving on.  We’ve briefly discussed the theory of fat calves vs. slim calves with needing a more defined gastrocnemius muscle or just adding girth to the entire calf muscle (soleus).  In the next blog post, we will show a case study with pictures of me and Blake to show you the two different situations we are in.  For now, decide what route you need to take and choose the workout associated with your main concern:

Fat Calves program (Bigger leg, no definition in gastrocnemius):

·         Either stay at the weight you finished in month 1 for the seated leg calves or even decrease slightly.  Remember I had some issues with having pain in the Achilles tendon from doing such large weights in an uncontrolled matter. 

·         Add in a dumbbell in one hand during the single leg standing calve raises.  If you are using the machine, just add as much weight as you can handle.

·         Focus 50 of the 100 reps of the standing calve raises to the side of the gastrocnemius that needs the most help.  For example, I need more growth on the inside of the legs.  To focus on that area, I will move my heel to the inside of my body while performing the exercises.  You will immediately be able to tell the difference in muscle strains on each side.  The same goes for the outside of the gastroc and you will need to move the heel towards the outside.

·         Add in single leg jump ropes each session for 100 jumps on each leg….alternating when needed.

·         Add in Incline treadmill after each session and raise it to the max.  Only a fast walk is needed and will go for 10 min.

Slim Calves program (Nice definition in upper calves, but lacks in size overall)

·         Continue the month 1 program as normal (add little weight to standing leg raises if any definition is needed/wanted)

·         Continue to add more weight in the seated calve raises.  Do not increase the weights for the heavy pedals after month 1, just keep doing them.

·         Also add in single leg jump ropes 100 per side…alternating when needed.

·         Add in Incline treadmill after each session and raise it to the max.  Only a fast walk is needed and will go for 10 min.

Note:  As you can tell, this post is about a month late.  Nobody is perfect and this program is hard to give all your time to.  In a mixture of work and summer vacations, both Blake and I neglected the full 3Xweek workouts for August.  However, we have refocused and are ready to commit to this month and the rest of the year.