Why seated? Just so I know
Don't think I can do that...short of stacking plates on my knees
http://forums.overclockers.co.uk/showpost.php?p=18165156&postcount=235
Right girls, there is something serious that we need to talk about.
Some of you love summer, you love wearing a vest and showing off the gunnage, or wearing no top and showing your low bf% body (or your bear like chest if you are FF!).
You all like wearing shorts, some of you do this, rightly, to show of a meaty set of thighs.
However, it has come to my attention that a lot of you (general unawashed masses), do not wear shorts purely to show of one of the best looking muscles in the body - no gays, its not your winkle!
I am talking about your calves!
NOBODY wants to see calves like this:
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Terrible.
THIS is what people want to see:
Excellent.
Now. There is one way to train calves imo. HARD!
These things burn, they fill with lactic acid, they make you tip toe like a elephant trying to do ballet if you walk to soon after a heavy set.
3 muscles make up the calves:
The back: gastrocnemius
The front: tibialis anterior (when you lift your toes/foot upwards this should show itself off to the world)
The sides (kinda): soleus
All 3 need to be trained, train calves twice a week!
1 day do lighter weight, more reps (15-20 reps) 3 sets
other day do more weight, less slower reps (8-10) 3 sets
Exercises:
http://www.exrx.net/Lists/ExList/CalfWt.html (much easier than me posting shed loads here, yes, I'm being lazy!).
Remember, big calves is good for shorts! (not so good for socks, they seem to not like big legs!).
A BONUS FOR YOU!!!
A little secret... keep it quiet.....
BIG STRONG CALVES IMPROVE SQUATS!
Both stability and strength in the calves will improve your squats (especially soleus!).
If you really want to help yourself, every time you go up your steps at home: each step - do a body weight calf raise (1 leg of course!).
(then do a body weight squat on each step on way down!).
Big calves look good!
GO!
). You should try ab-rollouts with a dumbbell, they're really good for the core too and shouldn't aggravate your lower back. I found doing those and then finishing off with Planks really does 'hit the spot'.
