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calf work


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Posted by: ragingbull

what is the most effective overall calf exercise. Currently I am using a hammer machine where you sit and perform the exercise. Problem is you are sitting on the bar your raising and it feels uneven in resistance. Thanks for any advice.


Posted by: neanderthal

personally, i think standing calf raises r the most effective. be sure to use full ROM.


Posted by: PulsatingArt

Quote:
Originally posted by neanderthal
personally, i think standing calf raises r the most effective. be sure to use full ROM.
and don't forget to change angles of the feet (toes in for 13 reps, toes straight for 13 reps, toes out for 13 reps) to isolate different muscles within the calves!

a good way to measure your calf workout besides soreness is to see if you busted the blood vessels within your shoulders just outside of the neck, you might see streaks of purpleish red marks on the heavy weights!


Posted by: firestorm

[quote]Originally posted by PulsatingArt
and don't forget to change angles of the feet (toes in for 13 reps, toes straight for 13 reps, toes out for 13 reps) to isolate different muscles within the calves!


Changing angles is an option but it in no way "isolates" different muscles in the calves. No matter which angle you choose your working the "entire" calf.

I just pulled the following information and photos from ExRx.com:


"In the seated calf raise (knees flexed to 90º), the gastrocs(Medial Head & Lateral Head) are virtually inactive while the load is borne almost entirely by the soleus."

"(MRI) research suggests "toes in" activate both heads and "toes out" activate the medial head to a HIGHER DEGREE but not isolated. "

See diagram for
1: Medial Head
2. Lateral Head


Posted by: firestorm

Quote:
Originally posted by PulsatingArt

a good way to measure your calf workout besides soreness is to see if you busted the blood vessels within your shoulders just outside of the neck, you might see streaks of purpleish red marks on the heavy weights!
OK,, I'm sorry but I have to ask,,,,, what the heck are you talking about here????? Breaking blood vessels on shoulders and neck? What doees that have to do with guaging Calf training?

My definition of Guaging calf training is this:
Performing a calf excercise using proper form and I Stress "proper form", with as much weight as possible for a predetermined amount of reps.

Some people prefer high rep ranges for calves 15-20. Other prefer doing a lower ranges. 8-10 or 10 to 12.
If you decide you want to do for example 3 sets of 10-12, you don't want to overload the poundage to the point where your forced to use a loose form. (bending your knees, shrugging your shoulders to get the reps). Use a weight that you can control for all the reps and your calves are on fire at the end of the set.



Posted by: kuso

I cant do calves for 6 months


Posted by: Fit Freak

Just keep it simple...do an exercise that hits the gastrocnemius as well as an exercise targeting the soleus...that means do a standing and seated raise. Don't worry about changing toe angles....it really doesn't hit the muscle any differently.


Posted by: I Are Baboon

I use differnet exercises (only one per workout though). I mix it up between seated calf raises, standing calf raises, and calf raises on the leg press machine. They way I see it, one of them's got to work.


Posted by: Scotty the Body

lol@fire, I get broken blood vessels in the shoulders just looking at the standing calf raise machine.

I agree with FF, just do standing and seated calf raise, don't worry about your feet.


Posted by: PulsatingArt

maybe it affects people differently, but i used to always do standing and seated only, and i read in an old issue of flex to try the angles and i've really noticed a difference not only in soreness but also in tightness within the entire calf afterwards, in addition to being able to pack on more weight.


Posted by: firestorm

Quote:
Originally posted by Scotty the Body
lol@fire, I get broken blood vessels in the shoulders just looking at the standing calf raise machine.

I agree with FF, just do standing and seated calf raise, don't worry about your feet.
HAHAHAHAHAHAHAHA Good one Scotty,,,very good one.


Posted by: firestorm

Quote:
Originally posted by PulsatingArt
maybe it affects people differently, but i used to always do standing and seated only, and i read in an old issue of flex to try the angles and i've really noticed a difference not only in soreness but also in tightness within the entire calf afterwards, in addition to being able to pack on more weight.
No your correct Pulsating, nobody disagrees that changing angles aren't benificial. I also change angles. Doing calf raises with feet straight you get a good overall calf workout and probably best for beginners.
changing the angle (heels in, you tend to at the top distribute the weight moreso over the outter pad of your foot putting more stress on the outter calf area. Heels out you do the opposite, distributing the weight over the inner pad(big toe) putting more stress on the inner part of the calf.
I was just questioning your other theory was all. Just disregard, no big deal.


Posted by: peetrips

Quote:
Originally posted by kuso
I cant do calves for 6 months
That explains alot too...........


Posted by: kuso

Quote:
Originally posted by peetrips
That explains alot too...........
Um.....get rooted


Posted by: peetrips

Sounds good to me


Posted by: peetrips

Quote:
Originally posted by kuso
I cant do calves for 6 months
Why not??


Posted by: Scotty the Body

Because he's still workin on the sheep


Posted by: peetrips

Quote:
Originally posted by Scotty the Body
Because he's still workin on the sheep
Good to see you can amuse yourself so easily Scotty


Posted by: Scotty the Body

Its a slow day.


Posted by: kuso

Quote:
Originally posted by peetrips
Why not??

LMAO@STB...bastard!

Doctor stopped.....it seems I have a partical tear of the achillis, some slight surrounding nerve damage, and though I forgot the name of it, but a damaged (thingie ) on the inside of the achillis that controls the fluid in the area.

At least thats what I was told....I just know it hurts lol


Posted by: firestorm

you guys are too funny and by the way KUSO, that stick cartoon is great!!!!


Posted by: peetrips

Quote:
Originally posted by kuso
but a damaged (thingie )
Hell yeah a damaged thingie is the worst
I agree with fire too "that stick cartoon is great!!!!"


Posted by: kuso

A damaged thingie really sucks!
Thanks guy re the stickdude.....Corndog doesn`t like it so much though


Posted by: firestorm

Well Corndog just doesn't appreciate fine art like us sophisticated fellas. We rock!!!! hahahaha


Posted by: peetrips

Quote:
Originally posted by kuso
Corndog doesn`t like it so much though
Definate care factor....


Posted by: PulsatingArt

Quote:
Originally posted by firestorm
No your correct Pulsating, nobody disagrees that changing angles aren't benificial. I also change angles. Doing calf raises with feet straight you get a good overall calf workout and probably best for beginners.
changing the angle (heels in, you tend to at the top distribute the weight moreso over the outter pad of your foot putting more stress on the outter calf area. Heels out you do the opposite, distributing the weight over the inner pad(big toe) putting more stress on the inner part of the calf.
I was just questioning your other theory was all. Just disregard, no big deal.
Aah, the broken blood vessel system? Hahaha, I notice if I work heavy, I get those on my shoulders, usually quite visable within a half hour, the darker the color, the sorer I'll be the next day! I should just have them tattooed in black ink so I won't see the internal bleeding, and the soreness will be a suprise, lol.

And yes, the stick figure cartoon is freaking hilarious!!!!


Posted by: firestorm

Quote:
Originally posted by PulsatingArt
Aah, the broken blood vessel system? Hahaha, I notice if I work heavy, I get those on my shoulders, usually quite visable within a half hour, the darker the color, the sorer I'll be the next day! I should just have them tattooed in black ink so I won't see the internal bleeding, and the soreness will be a suprise, lol.

And yes, the stick figure cartoon is freaking hilarious!!!!
hahahaha good one.


Posted by: freeman1504

just my two cents...I do standing, seated, and leg press calf extensions...not all on the same day..I always do seated, and usually leg press exts. but sometimes if the leg press is being used or for a change I'll jump on the smith machine and load it up and stand on a box and go at it. We don't have a great calf machine at my gym. There are a few machines you'd think they'd have...especially since it's supposed to be brand new and "state of the art" or whatever bullshit they're calling it at UCF. Fuqqin' bastards! I'm gonna use this 2week trial membership at World's then use a free week at Gold's pretty soon!

..and yes, exploding balls is awesome kuso! Just hope that shite doesn't happen to me!



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