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To create this effect, you will have to take care of the proportionate development of the soleus muscles. Probably, each of us represents proportionally developed muscles in different ways. Only for some reason, many muscles have, as it were, their own "proportionality reserve". That is, if, for example, deltas are developed a little more than they should be, then this is good, and if less, then it is bad. The same can be said about the forearms, traps …
But in most cases there are exceptions to any rule. Here, the exception is caviar. It doesn't matter whether they are more than necessary or less - they will still look a little comical.
How can you avoid this? Observe the general proportions of all leg muscles!
It is clear that we will train those parts of the legs that are lagging behind in development. If it's hips, then we swing them, and if it's calves …
First, let's understand the anatomy
Everything is simple here: calves are individual muscles of the back surface of the lower leg, invented by nature to extend the ankle. But just having large calf is not enough, it is important to form their visual ligament with the Achilles tendons … To create this effect, you will have to take care of the proportionate development of the soleus muscles located directly under the calves.
Bent over toe raises. According to scientists, this style of execution stretches the calves, as a result of which nitric oxide is formed at the point of attachment of the muscle to the tendons, which contributes to the formation of new muscle fibers. Exercise is used to lengthen the calf muscles;
Seated Calf Raises. In this position, the calves cannot normally engage in work at all, so almost the entire load has to be lifted by the force of the soleus muscles.
Calf training technique
The training program is divided into three days. In the first and second workouts, we will perform the main movement along with one of the additional ones, using maximum weights with a small number of repetitions. The third workout is pumping work.
Let's say you will be rocking caviar on Mondays and Thursdays. This means that on Monday you are performing program number 1, on Thursday - number 2, next Monday - number 3 and from Thursday the complex will be repeated.
The total duration of the technique is approximately 8 weeks, although this period can be easily extended by one and a half to two times.
And one more thing: since calves get a fairly high load in everyday life, you should give them enough time to recover, so training more often than once every 3-4 days is undesirable.
So how can you provide variety in your workouts using such a limited set of exercises?
No. EXERCISES SETS Reps Workout 1 (strength)
1
standing calf raises
4
8, 7, 6, 6
2
bent over calf raises
3
8, 7, 6
Workout 2 (strength)
1
standing calf raises
4
8, 7, 6, 6
2
seated calf raises
3
6, 6, 6
Workout 3 (pumping)
1
seated calf raises
4
20, 18, 16, 15
2
bent over calf raises
4
20, 18, 16, 15
Weights must be selected so that the last repetitions of a given exercise are already at the limit for your strength. Rest between sets - no more than two minutes, but not less than one.
