saw this on MensFitness.com
was wondering if that was just as effective as weighted calf raises
was wondering if that was just as effective as weighted calf raises
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Full-Range Calf raise
- Thread starter junkfoodbad
- Start date
I have experienced the best gains in calf hypertrophy by ridding the stored elasticity of the muscle in the execution of the lift. We all know that one of the properties of skeletal muscle is elasticity; the muscle is able to lengthen beyond its rested state and return to its original length.
So, if we are talking about calf raises..... when you bring your heels down, you are eccentrically stretching your calf muscles. At the bottom of the movement, there is stored energy in the muscle from the stretch that helps you explode up-wards. This is the same reason why, when trying to attempt a high jump, you don't just jump..... instead, you bend your knees, lower yourself, and then jump. The stored energy from the elastic stretch allows you to jump higher.
I don't recommend this for all types of training, or even all the time with the calves. There is a time and place to take advantage of the stored energy. However, again, I have experienced some of the best gains by getting rid of this stored energy in my calf training, which therefore allows me to recruit more muscle fibers during the exercise. I mean come on, we all know those stubborn calves are hard to grow!
So to dissipate this energy, simply pause at the bottom of the exercise for 5 seconds, and then lift. It is worth a try, I have 2 training partners and each of them have experienced nice gains from it as well.
So, if we are talking about calf raises..... when you bring your heels down, you are eccentrically stretching your calf muscles. At the bottom of the movement, there is stored energy in the muscle from the stretch that helps you explode up-wards. This is the same reason why, when trying to attempt a high jump, you don't just jump..... instead, you bend your knees, lower yourself, and then jump. The stored energy from the elastic stretch allows you to jump higher.
I don't recommend this for all types of training, or even all the time with the calves. There is a time and place to take advantage of the stored energy. However, again, I have experienced some of the best gains by getting rid of this stored energy in my calf training, which therefore allows me to recruit more muscle fibers during the exercise. I mean come on, we all know those stubborn calves are hard to grow!
So to dissipate this energy, simply pause at the bottom of the exercise for 5 seconds, and then lift. It is worth a try, I have 2 training partners and each of them have experienced nice gains from it as well.
can anyone recommend a good calve exercise wtihout the use of machines??
Proteinboy said:can anyone recommend a good calve exercise wtihout the use of machines??
You could do them using full flange plates. I use 45lb plates when I do standing calf raises and the stabilizing bar on my bench when I do seated.
Cynic said:You could do them using full flange plates. I use 45lb plates when I do standing calf raises and the stabilizing bar on my bench when I do seated.
what if i stand on plates and hold a barbell doing calf raises?
Proteinboy said:what if i stand on plates and hold a barbell doing calf raises?
That should be fine, but your grip may get worn. Also, calves are unlike the rest of the muscles in your body. They're accustom to having weight on them, so to work them, you need to hold the concentric for 3-5 seconds.
Cynic said:That should be fine, but your grip may get worn. Also, calves are unlike the rest of the muscles in your body. They're accustom to having weight on them, so to work them, you need to hold the concentric for 3-5 seconds.
lol..how did u know my grip gives in!? i WOULD put the weight on my shoulders but i cant clean and jerk that much weight. im trying to hold a b-bell with at least 100 lbs cuz i heard that to stimulate the calves you need to overload them with weight they are not used to carrying all the time.
Proteinboy said:can anyone recommend a good calve exercise wtihout the use of machines??
Dude, i mean this with the utmost respect, but if you have a question of your own, please post it in its own thread. stop asking questions in other peoples threads. This is called thread hijacking and is generally frowned upon in the message board community.
stroutman81 said:I have experienced the best gains in calf hypertrophy by ridding the stored elasticity of the muscle in the execution of the lift. We all know that one of the properties of skeletal muscle is elasticity; the muscle is able to lengthen beyond its rested state and return to its original length.
[snip]
So to dissipate this energy, simply pause at the bottom of the exercise for 5 seconds, and then lift. It is worth a try, I have 2 training partners and each of them have experienced nice gains from it as well.
Four seconds is all that's needed:
Four Seconds to a More Productive Workout
junkfoodbad said:Dude, i mean this with the utmost respect, but if you have a question of your own, please post it in its own thread. stop asking questions in other peoples threads. This is called thread hijacking and is generally frowned upon in the message board community.
Junk, it's related and all the info is good. The article you presented sounded like all good advice, especially the hold and squeeze part. However, you need to overload the muscle, so unless you have very weak calves, even single legged calf raises with BW alone may not do as much as you want.
Cynic said:
Haha, I beg to differ. That is for the average muscle. The calf is a different beast. They are very good at storing this energy we call elasticity.
BTW, I am an avid T-Nation reader too....so if you want to throw around "nit-picky" contradictions to my post, here is one to yours explaining what I just said above:
http://www.t-nation.com/findArticle.do?article=05-153-training
Besides, the SSC can be different for anyone depending on variables such as muscle fiber type. I was throwing a generalized number out there for the calves. For you to act like it is scientific fact that is 4 seconds for the calves on everyone is ?????
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Cynic said:Junk, it's related and all the info is good.
I was more referring to other threads that PB has done this to. Using this as an example, but i suppose it was a bad example. I dont mean it to be condescending at all.
I've just seen a few threads go 4 pages without answering the original question because of this and was just hoping to prevent it from happening in the future is all. A small lesson in forum ettiqute.
No disrepsect intended PB dude.
junkfoodbad said:I was more referring to other threads that PB has done this to. Using this as an example, but i suppose it was a bad example. I dont mean it to be condescending at all.
I've just seen a few threads go 4 pages without answering the original question because of this and was just hoping to prevent it from happening in the future is all. A small lesson in forum ettiqute.
No disrepsect intended PB dude.
none taken because it is totally true that i did this in some threads(sorry!). i wont hijack any more threads.
anyway;
when you guys say hold it for 5 seconds to ware out the elastic stuff(whatever) is it at the bottom of the movement or at the top and do you recommend doing a 5 second static hold at the top to strain the calves?
stroutman81 said:
I never did get around to reading this one. Thanks for the update. And it wasn't nit-picky, except in your eyes. It was what I read that I hadn't seen contradicted with any citation.
Regardless of how you take it, thanks for the info. It'll alter my future calf work.
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Sorry Cynic, was having a bad day yesterday.....no disrespect and I know you know your stuff. Many posters in these forums try and compete like it is a race to see who knows more and I hate it. I believe that these were not your intentions and apologize again.
Haha, have fun. They tore my calves to shreds....loved every second!