subject: Three Advanced Calf Training Techniques for Huge Calves [print this page] Three Advanced Calf Training Techniques for Huge Calves
Are you having trouble putting more size onto your calves? If so, then don't feel discouraged. Most bodybuilders reach a plateau in their calf training. If this has happened to you, then you should "step up your game" by employing these three advanced calf training techniques:
1. Employ High Intensity Training Techniques - Conventional straight sets for calf raises will eventually "run their course" and you will "plateau out" on your calf growth. To totally stimulate all the muscle fibers in your calves, you should use High Intensity Training Techniques such as Drop Sets, Rest Pause Sets and Triple Add Sets. Let me describe each of these for you.
Drop Sets - Drop Sets, also called Descending Sets, are performed by reducing your weight in each of 3-4 successive sets. Each set is taken to failure or near failure by selecting a weight that you can do for 6-10 repetitions. Drop Sets should only be done after a suitable warm up, since your first Drop Set will be your heaviest weight that you can perform for 6-10 reps. After performing your first Drop Set for 6-10 reps, immediately reduce the weight and do another set of 6-10 reps, immediately followed by another reduced weight set in the 6-10 repetition range. A fourth Drop Set is optional depending upon your conditioning and energy level. All Drop Sets should be taken to failure or near failure with the minimum rest between sets.
Rest-Pause Sets - Rest-Pause Sets are performed by doing five "mini-sets" of five repetitions each with five seconds rest between "mini-sets". For Rest-Pause Sets, you use the same weight for all the "mini-sets". Select your weight so that you will reach failure at your target rep on the last "mini-set". Other set, repetition and rest-period schemes can be used such as:
Three mini-sets of 15 repetitions each with 15 seconds rest between "mini-sets"
Five mini-sets of 10 repetitions each with 10 seconds rest between "mini-sets"
Five mini-sets of 7 repetitions each with 7 seconds rest between "mini-sets"
Triple Add Sets - With Triple Add Sets, you start with a light weight that will cause you to reach near failure within 20-25 repetitions. Then take a 15 second rest, add a sufficient amount of weight so you will reach near failure within 10-12 repetitions. Taking another 15 second rest, add more weight for a final set that is taken to failure within 5-6 repetitions. This technique thoroughly fatigues the fast and slow twitch muscle fiber for complete calf muscle stimulation.
2. Post-Exercise Stretching Stretching after your last set of a calf exercise is a key strategy in improving your calf muscle size. Stretching will help to stretch the fascia, which is a tough membrane that encases the muscle belly. The fascia is like a "shrink-wrap" for your muscle. If the fascia is too tight, then it can inhibit the muscle growth. Fascial Stretching will help your muscle belly grow. In addition, stretching will improve your range of motion.
3. Post-Exercise Pump Set After you've finished your calf exercise, do one Pump Set. A Pump Set is a high-repetition set taken to near failure or total failure. If you're training the Gastrocnemius, do a Pump Set with a weight that will allow you to fail within the 20-35 repetition range. After training your Soleus, employ a Pump Set by selecting a weight, which will allow you to fail within 30-50 repetitions. The higher repetitions are more beneficial for the Soleus because the Soleus has 80-90% Slow-Twitch muscle fibers, which respond better to higher repetitions.
Besides stimulating the Slow-Twitch muscle fibers, the Pump Set will force more blood into the muscle and promote more capillary growth, which will also increase the muscle size.
If you're interested in building huge calves, then unique, advanced calf training principles such as these should be employed in your future workouts. Get more information on these and other advanced calf training techniques by visiting this site, where you can also obtain a FREE REPORT on calf training.
