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January 2, 2006
The Best and the Worst Calves Exercises
The Worst Calves Exercise: the Standing Machine Calf Raise
When young Arnold trained with Reg Park, the latter used 1,000 pounds for his calf raises, twice Schwarzenegger's training weight. Park explained to the future legend of bodybuilding that the 500 pounds he was toying with “were not making an impression” on his calves at all, because these are very strong muscles (or at least ones with good leverage). Arnold proceeded to work up to a grand. The rest is history.
Superheavy calf training is a must. But great weghts on your shoulders combined with high volume translate into some serious spinal compression, especially if you are not skilled in protecting your back with diaphragmatic pressure against your viscera and your midsection is weak. Regardless of the standing calf raise’s effectiveness, you had better ditch it once you work up to big poundages.
The Best Calves Exercise: the Negative Accentuated Foot Extension in a Leg Press Machine
Your calves get worked daily and it takes some unusual stress to spur them into growth. This is where the leg press machine comes in (the only thing it is good for). The sled will enable you to blast your calves with monster weights without back stress – as long as you do not let your butt curl up – and easily lends itself to intense negative accentuated training. Lift the load with two feet, lower it with one. Feel the pain.
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Posted by james at January 2, 2006 7:10 AM