Skip to main content

Do This Twice a Day for Bigger Calves

By

You don’t have to live with chicken legs

If you want to banish your chicken legs, your current routine of 3 sets of 10 reps of a calf exercise isn’t going to cut it. 
The fix for skinny calves: high-frequency training (HFT), which involves hitting your calves twice a day. Your body adapts to the extra work bouts by accelerating the recovery process. And since your muscles grow bigger and stronger during recovery, you’ll speed up your gains.
Your calves are the perfect candidates for HFT because theyalready recover quickly. They have to—you spend hours walking on them, after all. That means you can work them more without compromising your workout the next day. Other muscle groups couldn’t handle that. 
Increasing training frequency doesn’t mean you need to spend more time at the gym, though. The exercises below only require your body weight and a step, so you can do them anytime, anyplace, including your bedroom or an office staircase.
DO THIS TWICE A DAY
Perform the single-leg standing calf raise twice a day, resting at least 8 hours between sessions. Do this for 6 days in a row, and then rest on the seventh day. Repeat for 6 weeks.
Single-Leg Standing Calf Raise
Take off your shoes and stand about a foot away from a wall, facing it.  Rest your fingers against the wall at chest level for balance. Stand on your left foot with your right foot a few inches above the floor behind you. Keeping your left leg completely straight, lift your left heel as high as you can. At the top of the lift, pause and squeeze your calf hard for two seconds while pushing through your big toe. Slowly lower. Perform as many reps as possible with your left leg, and then switch sides.
DO THIS TWICE A WEEK
For faster results, work the single-leg hop and elevated standing calf raise into your regular routine twice a week in addition to your twice-daily routine above.
For example, you’ll do your twice-daily single-leg standing calf raise routine (from above) on Monday through Saturday. And then on two of those days—like Tuesday and Friday—perform the routine below during your regular workout. It’s best if your workout falls between your two daily sessions of the single-leg calf raise. 
Perform the two exercises below back-to-back resting as little as possible in between. That’s 1 round. Rest for 3 minutes and repeat for 2 total rounds.
1. Single-Leg Hop
Stand on your left leg. Bend your right knee at a 90-degree angle so your right foot is behind you. Hope as high as you can on your left leg. Your left knee should bend only enough to cushion your landing. Perform 10 reps, and then repeat on your right leg. 
2. Elevated Standing Calf Raise
Stand on a step or box with your feet shoulder-width apart. Balance yourself on the balls of your feet with your heels hanging off the step. Lift your heels as high as you can. Pause, then lower your heels as far down as you can. You should feel a stretch through your calves. That’s one rep. Do as many as you can.

Comments

Post a Comment

Ezoic

Popular posts from this blog

Wenger and Arsenal stuck together in defeat

By
COMMENT: Wednesday's 3-1 defeat to Monaco has left the Frenchman on the brink of his most embarrassing European exit and the sense is of a coach who has reached his ceiling By Liam Twomey As the dust settled on another   Arsenal   humiliation and criticism poured in from all sides, the most damning words of all flowed from   Arsene Wenger . He spoke of “suicidal” defending, a collective loss of nerve and the heart ruling the head before touching on a favourite theme. “Mentally we were not ready or sharp enough to get into this game,” he admitted. “We paid for it.”   Mentality is something Wenger talks about a lot, in victory and defeat. Nor is it idle talk – renowned French psychologist Jacques Crevoisier has regularly been employed to work with Arsenal players in recent years, and in 2010 he subjected the entire squad to a psychometric test designed to measure all the mental qualities required of an elite athlete. Nicklas Bendtner famously scored 10 out of nine for ...
Post a Comment
Read more

The Exercise That Will Smoke Your Six Pack

By
The Exercise That Will Smoke Your Six Pack For a greater challenge to the classic plank, take your workout sideways with the lateral crawl. “It’s essentially a sideways moving plank,” says Sam Stauffer, an expert trainer for   Men’s Health  Thrive , a cutting-edge functional training system. “When you move side-to-side you have to take a hand and foot off of the floor at the same time,” says Stauffer. “This causes instability that your abs have to fight against to keep your body in a straight line from head to toe.” The benefit: Your core gets stronger, from every angle. Perform just a few yards in each direction to wake up your abs before your workout, or go for 30 to 60 seconds to ignite a deeper burn in your six-pack.  Keep in mind, the exercise only “works” if you do it right. Sloppy technique—the kind you often see people using with conventional planks—won’t provide the results you want. So watch the video above to learn how to perform the lateral crawl with perfect ...
Post a Comment
Read more

7 Awesome French Beauty Tips to Try

By
Every woman always wants to look beautiful and each morning she spends hours in front of the mirror perfecting her look. French women of all ages are well-known for their natural beauty and they don’t have complicated beauty routines. I’m not telling that American women, African women, Russian women or Asian women are not beautiful. We are all beautiful, but we spend too much time (and beauty products!) trying to improve our natural beauty and often end up overdoing it. You don’t have to visit France to find out their beauty tips, though. I’ve got some of the most awesome French beauty tips that you may want to incorporate into your beauty routine. 1. Use facial masks every week French women love to pamper themselves and they always have time to do a facial mask. Sometimes we can be so busy that we don’t have time to get enough sleep, not to mention a facial mask. But you won’t enhance your natural beauty, if you don’t have time to relax and pamper yourself. A high quality facial mask ...
Post a Comment
Read more