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Evolution

omerta2010 said:
By the looks of this I could alternate:
Mon: seated
Tues: Standing
Thurs: seated
Fri: standing

without overworking them. What do you think?
Click to expand...

I only do calves twice a week-but I do different areas of the muscle on the different days. There's too much volume doing it the way you drew out.
Choose 2 days, like Monday and Thursday, one should be standing and legs locked out with 3-4 sets of a maximum 10 reps. On the other day, a seated variation with a pause at the top for 3 sets of 12-20 reps.
That's it. Like any other muscle, you can overtrain them and they wont grow. I did this in the beginning and my calves never grew. I lessened the volume, and they grew practically overnight.
 
juggernaut said:
I only do calves twice a week-but I do different areas of the muscle on the different days. There's too much volume doing it the way you drew out.
Choose 2 days, like Monday and Thursday, one should be standing and legs locked out with 3-4 sets of a maximum 10 reps. On the other day, a seated variation with a pause at the top for 3 sets of 12-20 reps.
That's it. Like any other muscle, you can overtrain them and they wont grow. I did this in the beginning and my calves never grew. I lessened the volume, and they grew practically overnight.
Click to expand...

Thanks, now to see if I can grow my calves into bulls. :ohyeah:

I've been pretty lucky in terms of calves but decided to put some effort into them to see what they can become. I never really thought about the 2 area's of mucle and types before.
 
omerta2010 said:
Thanks, now to see if I can grow my calves into bulls. :ohyeah:

I've been pretty lucky in terms of calves but decided to put some effort into them to see what they can become. I never really thought about the 2 area's of mucle and types before.
Click to expand...

Learn something new everyday!
For the longest time, I thought it was because I was tall (6'2"). I didnt think that it was the way I trained them. I changed it and bamm! it happened instantly.
 
omerta2010 said:
Thanks, now to see if I can grow my calves into bulls. :ohyeah:

I've been pretty lucky in terms of calves but decided to put some effort into them to see what they can become. I never really thought about the 2 area's of mucle and types before.
Click to expand...

CALVES SUCK! Enough said. I am glad that you had a good weekend!
 
Military Press (5/3/1) Round 4 Week 1 Day 1
Military Press
5x105
5x125
6x135

Corner Press(definately these suffer the heavier I go on Military's)
110x6
100x7
100x5
90x5

Facepulls
130x12
130x12
130x12
130x11
130x8

Shrugs
405x8
405x8
405x8
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Thanks guys, I like the heavy shrugs. When I decided to do those it actually makes it easier to handle the heavy deads. I think it's because I rackpull the weight into position to do the barbell shrugs. :ohyeah:

I'm so glad deload is done and get to do big boy weights now.
 
Deadlift (5/3/1) Round 4 Week 1 Day 2
Deadlifts
265x5
305x5
345x5 (could have forced one more but could start to feel the back pinch so held off for next week)

HS High Rows
230x8
230x8
230x8
230x6
230x6

Rack Pullups (hoping within the next 2 months to do full sets of real pullups as each set I moved the bench out to increase the % of bodyweight on the pullup)
BWx 8,8,6,6,6

Seated Calf Raise with 2-3 sec pause at the top:
70x15,12,12,12
 
The Calf raises with that pause at the top added a new dimension of pump and deep soreness. I was able to do the sets without them cramping up I usually get. Next week I'll shoot for the 20 reps/set and 3 sets.

Friday I'll do the heavy low rep standing raises.
 
juggernaut said:
Quiet down Jenny. I think I recall yours growing when I gave you the same protocol and they actually appeared from out of the blue. SSHH!
Click to expand...

I didnt say it didnt work .. I just said I hate doing them turkey lurky!
 
Thanks JD.

Just fyi I've added in 30 minutes of cardio every day, just to try to burn a few more calories. So now you won't be the only one doing cardio even on the off days.
 
Did 30 minutes of cardio before work.

Wed's and the weekends are always my days off the weights.

Tomorrow is chest. :thumb:

Good luck on your legpress goal tonight.:ohyeah:
 
Hey O !! GEUSS what ??? I GOT THE JOB ... Moving date in T-Minus 13 days and I got some packing to do AGAIN :)
 
awesome, congrats :thumbs:

Lucky for you that you probably haven't unpacked everything from the last move yet.
 
Bench Press (5/3/1) Round 4 Week 1 Day 3
Barbell Bench
135x5
155x5
175x6

HS Incline
180x8
180x6
160x6
160x5
160x5

HS Decline
210x8
210x6
210x6
200x6
2000x6

Cable Overhead Extensions:
80x10
90x8
90x8

Stairmaster: 30 minutes
 
Squat (5/3/1)Round 4 Week 1 Day 4
( I don't know why but today everything felt really really fuckin heavy)
Squat
225x5
265x5
295x5

SLDL
245x8
245x7
245x6
245x6

Step Up's (weight is per hand, and reps is per leg):
35x12
35x12
35x8
35x8

Good Mornings
75x12
75x12
75x8
75x8

Standing Calf Raises (looks like soon I'll have to do these single leg at a time since I can only fit another 90 on the machine:pissed:)
540x10
630x10
630x10
630x9
 
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