5 ways to pump up calves quickly.
Arriving at the gym, everyone wants to pump up quickly. Men work out the back, chest, biceps. Girls actively get rid of extra pounds and form rounded buttocks. It doesn't take long to work on the calves.
Those who have these muscle groups genetically developed will be the fastest to pump up their calves. Such people can pump up their calves without even wanting to. As a rule, even a daily load is enough for them for intensive growth and impressive volumes, because these muscles work constantly when walking and any kind of movement involving the ankle.
So, some women are unhappy with their voluminous calves and would like them to be at least a little smaller, which is impossible due to a physiological predisposition. If a person with large calves loses weight, the calves, of course, will also decrease, like the whole body, against which they will still remain quite voluminous.
The structure of the muscles of the calf. Before you start training, it is important to understand the structure of the area you are working on. Especially if it happens without a coach.
Calves consist not only of the calf muscles that carry out flexion and extension of the ankle during movement - walking, running, jumping. The soleus muscle lies under the calf muscles and controls the movement of the ankle joint from a sitting position under the pressure of the weight.
Working in combination on these two muscle groups, you can quickly notice the first positive changes.
Features of training for calf growth. To pump up the calves, diligence is required. These muscles are quite active and hardy, so training should be frequent, up to two times a week, maybe even three. You can download them every other day. Just include calf exercises as the final part of every workout.
For the same reason, calves like high reps or heavy weights. What exactly is suitable is determined individually for each individual person.
If your lower leg itself is long, then, accordingly, the muscle is long, it will be difficult to swing it. In this case, you should work with a weight for 10 repetitions.
If the lower leg is short, then the muscles are short. You can work in normal mode for 12-15 repetitions, up to 20 - everything is very individual.
The variety of exercises lies only in the fact that calf raises are carried out in various conditions, on a simulator or with weight. Do not chase the latter - it will be to the detriment of technology and your health. It is better to perform the exercise with a comfortable, but tangible weighting slowly, carefully and accentuated.
And most importantly, do not forget that having achieved the desired result, you need to continue to work constantly. If you forget about training, stop exposing the muscles to stress, they will return to their previous volumes.
The way to activate the calves for beginners. If you've never pumped calves before, start with calf raises. This exercise can be done anywhere, even at home or during a break at the office. Do 4-5 sets of 30 reps daily or every workout. There should be a burning sensation in the muscles.
Once you get used to it, start adding 10 reps. The goal is to reach 100 in one set. After completing them, you can move on to the next exercises with a barbell, with dumbbells, on simulators.
Emphasis on the soleus muscle. Located under the calf muscles, the soleus also creates volume, changing the general appearance of the lower leg. The calf muscles are pumped in all positions:
● in the leg press,
● on "donkey" lifts, when the partner sits on the trainee's back and creates an additional load,
● in standing barbell lifts,
● in lifts with dumbbells standing,
● standing on the simulator.
If we want to pump the soleus, for this there is a simulator that lifts on toes while sitting. It works on both muscle groups, they grow, caviar intensively increases in volume.
We develop calves by jumping rope. As we have already found out, monotonous, multiple repetitions have a very good response in the calf muscles. You can diversify your workout by jumping rope.
Any muscle consists of white (slow) and red (fast) fibers. The endurance of the calves indicates that they are dominated by white, slow fibers that need to be pumped for a long time. Calves love diligence, and jumping rope is a great option in this regard.
You can start your workout with weights and then move on to jump rope. Combining the power load and jumping rope, we will touch on both slow white and fast red fibers. This will enhance the effect of the workout and speed up the process of calf growth.
How does stretching affect calf growth? When training calves, it is not necessary to do a high amplitude in work, that is, to rise as high as possible and fall as low as possible. But after training, the calf muscles must be stretched. It is not so much the muscle itself that is stretched, but the fascia in which the muscle is dressed. During the calf workout, you can use stretching in order to quickly achieve the desired result. It looks like this:
● We do a set with weight up to 20 repetitions until a strong burning sensation.
● We pass to the stand and stretch the lower leg, sinking as deep as possible. Hold the stretch for 1 minute, stretch the fascia through the pain.
● Rest 1 minute.
● Repeat again - a set of 20 repetitions until a strong burning sensation, pull for a minute, rest for a minute. Such 4-5 approaches.
When the muscles contract, the blood is pushed out of it, when stretched, it fills up, increasing in volume, but very, very slowly and smoothly.
You rest - the calves grow. It would seem from the category of fantasy, but no. If you apply a professional approach, then getting the result is much easier.
The effectiveness of training will increase if you train in periods. Alternate two months of hard work with at least four weeks off.
After an intense load, the muscles will receive the necessary time for full recovery, and hence growth. With each such time, you will get more and more noticeable results.