| If you want to know how to do something, the | | | | yourself apart in the calves you have to really get |
| best way is to model, right? To find somebody | | | | that stretch at the bottom and really allow your |
| else that's done it. Today I want to tell you how | | | | muscles to sink into that stretch at the bottom. |
| to build your calves. Actually, I want to tell you | | | | I found when I do that I'm getting better results |
| what I learned about building calves from Nick | | | | with calves. And one other tip actually, which is |
| Nilsson | | | | like my second best tip, is when you're doing calf |
| Calves are the bane of a lot of people's existence | | | | raises, even if you don't go over the stretch or |
| and I've always had a hard time with calves too | | | | whatever, as you are coming up, focus on |
| and the only thing, the one thing that really really | | | | pushing up on the big toe side of your foot. |
| worked well for me was, well, let's back up for a | | | | Because what tends to happen is as you do |
| second. | | | | calves it's easier to roll out to the outside of your |
| I'm not sure if you've ever seen stretch shoes? | | | | foot and so, as you're coming up, if you focus on |
| Basically the first time I put those on, I was sore | | | | (and you'd probably have to lighten the weight up |
| before I even finished the workout. And I basically | | | | a bit) but as you come up and push up, focus on |
| did too much the first time was my problem. But | | | | pushing with that big toe on the ball of your foot |
| that kind of led me down the path of you really | | | | on the inner side there and you'll notice the |
| need to focus on the stretch for the calves. | | | | difference immediately and it's going to hit that |
| That's pretty much what's going to do it for you | | | | calf muscle belly right where you haven't hit |
| and a lot of what I found people do when they're | | | | before. This really makes a huge difference in |
| doing calves is that they avoid that stretch, they | | | | your calf training. |
| don't think into it they don't give their calves a | | | | Now one last bonus tip, to add which I think might |
| chance to really stretch out. They pump out reps | | | | be interesting to help with the fascia stretching. |
| and it feels pretty good and you can get a | | | | With the calves, hit low and high reps, and you |
| decent pump in your calves but to really stretch | | | | know sometimes they say that the gastroc is |
| them out you have to really go low. You know, | | | | fast twitch and the slow twitch soloeus and so on |
| your calves are designed for heavy wear and | | | | and so forth ... but there are some studies where |
| tear. Your calves are endurance muscles and they | | | | it's kind of an even mix all the way through both, |
| are tough to develop. So, in order to really loosen | | | | depending on who you are. So that hitting a big |
| up that fascia which is covering the muscles and | | | | weight day with sort of volume like an eight by |
| basically keeping them from growing very much, | | | | eight or ten by ten or whatever, and then the |
| you have to get a deep stretch at the bottom, | | | | proceeding day doing like four sets of a hundred, |
| and I recommend holding it for at least like four | | | | but then on your hundred rep day when you're |
| or five seconds if you can. It's not going to be | | | | full of blood mixing in that fascia stretching kind of |
| comfortable but it's going to really help a lot. | | | | thing, is a pretty good little tweak that will cause |
| Some people may have heard of agressively | | | | rapid changes. |
| stretching the fascia. It's really important for | | | | Give those tips a shot for about thirty days and |
| calves because they get a lot of work just | | | | you will feel some serious tingling going on in your |
| walking round and doing stuff and to really set | | | | lower legs as your calf growth starts to take off. |