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| Inner Circle of Training Reports
Turn your Calves into Bulls!
by Bob Myhal
Dear Friend & Subscriber,
It makes you wonder how they did it in the old days.
We’re not exactly talking the ‘60s and ‘70s, here. Rather,
we were contemplating how the men in the days of rawhide
shorts and leopard skin tank tops pumped up those calf
muscles while training for the annual Bedrock All-Natural.
Did they husk their wives and children on their shoulders,
providing for the ultimate resistance as they transported
them via piggy-back throughout the wild jungles? Or did
they haul those two-ton boulders up the rigorous hills to
build the foundation for that four-bedroom luxury pad?
Regardless, the point is simple. Back in the Stone Age,
those stingy cylinders south of the knees were no less
cooperative in shaping and molding than they are today.
Fortunately, hundreds of years later, we have been graced
with the technological benefits of devices like Nautilus
machines, leg press machines, and seated calf machines.
And guess what? Calves are still as stubborn as Barney
Rubble on a grumpy day.
Nonetheless, here are a few of the “bedrock” calf building
exercises to try if you’re interested in turning those
elusive phantom muscles into bulging, granite stones.
Standing Calf Raises: Place your feet on the platform so the balls are flush on
the edge. Be sure not to put too much or too little of
your feet on the platform. Slowly raise your heels,
rotating the balls of your feet along the platform, until
you are on the tips of your toes. Hold and squeeze your
calves for two seconds, feeling the contraction, then
slowly allow your heels to drop down slightly below the
edge of the platform. Repeat the process. Try two-three
hard sets of 15-20 reps at a tolerable weight.
Seated Calf Raises: This exercise is identical in range of motion to the
standing version. The main difference is that your knees
are bent in this exercise, emphasizing the soleus muscle
as opposed to the gastroc muscle (which is stressed in the
standing calf raises). Rotate the balls of your feet on
the platform, lifting the heels as high as you can,
squeezing the calves for a two-count during the
contraction. Slowly lower you heels and repeat the motion
for 15-20 repetitions through two-three vigorous sets.
Leg Press Calf Raises: Place your feet on the platform, locking your knees, so
that only the balls and the toes are on the platform. Your
heels should be beneath the platform. Make sure your feet
are parallel to one another and not making a V-shape on
the platform. If need be, place your toes just slightly
outward. However, keep your feet only a couple of inches
apart. Slowly rotate the balls of your feet, lifting the
weight with your toes until your calves are contracted.
Squeeze for a moment then slowly lower your heels before
repeating the movement. Finish off with two or three sets
of 12-15 repetitions.
For an interesting high-intensity variation, try a Giant
Set using all three of the exercises listed below. Begin
by banging out as many strict form standing calf raises as
you can, move immediately to seated calf raises (you’ll
need to have the weights set up and ready to go), and
complete the Giant Set by doing leg press calf raises
until you can’t do no more. Take a break and repeat the
Giant Set one final time!
Most importantly, remember that the best remedy to a
troubling muscle group is variation and persistence. If
your legs seem like they drop straight from the back of
your knees down to your heels like a freight elevator
with no stops in between don’t be discouraged. You’re
not alone.
Calves are a lot like snails. It seems like they’re
constantly hiding in their shells. Of course, it just
takes the proper goodies, the winning form, and that
positive, uplifting attitude to ultimately lure them out.
Train with Passion.
As Always...I Remain Your Coach, Friend & Success Partner,
Bob Myhal
Bob Myhal is the author of dozens of training reports, hot-selling courses, and the explosive new Ultimate Muscle Mass Training Program---how
to pack on 20lbs of muscle in 12 weeks!
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