| One muscle in the body that often gets neglected in | | | | nutrients to the muscle tissue. |
| bodybuilding programs designed to help you gain mass | | | | Don't cut your rest so short that you can no longer |
| is the calves. As the calves are such a small muscle, | | | | maintain intensity, just don't take the two to three |
| they are often left as more of an afterthought than | | | | minutes that you would with your squats, for example. |
| anything else. | | | | Pause At The Bottom |
| Unfortunately, this is a mistake as if you have overly | | | | Here's a challenge for you. Next time you're at the |
| developed quads and hamstrings, with little calf muscle | | | | gym doing your squats, rather than keeping a |
| to show, you're going to be left with a very oddly | | | | continuous movement throughout, try taking a one to |
| shaped lower body. | | | | two second pause at the very bottom. This works |
| Calves are one muscle though that many struggle to | | | | especially well if you are doing them off a step, as |
| build up simply because they are often resistant to | | | | your calf will be in the most stretched-out position. |
| growth and are slightly more genetically influenced than | | | | Consider Multiple Foot Positions |
| the other muscles in the body. | | | | Finally, the last thing to try with your calf workouts is to |
| This does not mean though that you can't accomplish | | | | switch around how you place your feet on the ground. |
| good calf growth, you just need to insert proper | | | | Do some sets with both feet facing straight forward, |
| training principles into your program. | | | | but then also put a couple in where your feet are |
| Here's what you need to know. | | | | either turned in slightly or turned out. |
| More Reps | | | | This will target the muscle fibers at a slightly different |
| Generally, most individuals be able to build muscle | | | | angle, helping to further stimulate the muscle and |
| better in their calves going with a slightly higher rep | | | | prompt growth. |
| range. So rather than using the typical 5-8 reps | | | | Just like any other muscle in the body, the calves need |
| designed to build muscle on your chest, shoulders, back | | | | variation and this is a good way to do it. |
| and legs, aim for 12-20 reps instead. | | | | Just do not change your foot placement so far that |
| This does not mean however that you should be using | | | | you lose proper form, as that is still of utmost |
| a very light weight. Still try and lift as heavy as you | | | | importance. |
| possibly can. | | | | So, if your calves are slow to warm up to muscle |
| Decreased Rest Time | | | | growth, give a couple of these tips a try. The number |
| In addition to a higher rep range, also try and keep the | | | | one key with calves though is persistence. They can |
| rest time in between your sets a little more limited. This | | | | take a while to start responding, but if you're following |
| will further help develop a good muscle pump going, | | | | the right workout set-up and principles, make no |
| helping to engorge the muscles with blood and bring | | | | mistake about it - they will. |