I do go to Gym regularly, and have been doing weights for quite sometime. I do weight 3 times a week and cardio HIIT 3 times a week. proble is that legs especially part below knees are very slim. Today when I was working out in the Gym one of Gym mate ridiculed me saying that I look like Polio Patient and burst out laughing.
I have challenged him that I will work on legs and show him improvements wihtin 8 weeks. So I am going to seperate Calves exercises from regular wieghts program and target to exercise them 3 times a week apart from the other exercises.
As of now I follow this routine
Monday Upper Body
Teusday Cardio
Wednesday Lower Body
Thursday Cardio
Friday Upper Body
Saturday Cardio
Sunday Rest
And the next week I do Lower on Monday and Friday, Upper on Wednesday the acrdio remains the same.
Now I want to take out the calve exercises and do them 3 times a week.
Please help me in putting together a good plan for this in terms of good exercises, program etc.
PLEASE PLEASE PLEASE HELP.
I can't face this guy without any improvement after 8 weeks.
When he was leaving he reminded me of 8 weeks again. He is a friend of mine so this was all in good spirit but I am serious about this challenge.
HELP - Ridiculed and Challenged in the Gym
Moderators: Boss Man, cassiegose
bear in mind the following:
1 - calves are mostly genetic so you won't end up with much more then you have naturally without yrs of training
2 - you'll also need to add overall bodyweight...it's not gospel but to add "1 inch to your arms you need to oput on about 10pds of muscle and i'd suggest you'd need a lot more for calves
3 - – the deal w/ calves and geneitics is that a lot of people simply don’t have much natural working cells to build muscle in the calf region as the lower leg consists of mostly bone and tendon rather then muscle coupled w/ short calf muscles and long achilles
4 - foam roll daily to release fascia and also scar tissue that can develop around your soft tissue that limits the nutrient transfer necessary for recovery
day 1 – Seated Calf raise 3 x 10, 5, 5, 101 tempo s/s Donkey calf raise 3 x 30 – 50, 101 tempo, 2mins rest
Stand Calf 10 x 10 – 30, 101, 10secs btw sets
day 2 done 48hrs later Triple Drop set - Stand Calf 3 x 10 (10, 10), 121, 90secs rest, 2sec stretch
do twice every 5 days
let us know how you go
www.uponlinetraining.com
1 - calves are mostly genetic so you won't end up with much more then you have naturally without yrs of training
2 - you'll also need to add overall bodyweight...it's not gospel but to add "1 inch to your arms you need to oput on about 10pds of muscle and i'd suggest you'd need a lot more for calves
3 - – the deal w/ calves and geneitics is that a lot of people simply don’t have much natural working cells to build muscle in the calf region as the lower leg consists of mostly bone and tendon rather then muscle coupled w/ short calf muscles and long achilles
4 - foam roll daily to release fascia and also scar tissue that can develop around your soft tissue that limits the nutrient transfer necessary for recovery
day 1 – Seated Calf raise 3 x 10, 5, 5, 101 tempo s/s Donkey calf raise 3 x 30 – 50, 101 tempo, 2mins rest
Stand Calf 10 x 10 – 30, 101, 10secs btw sets
day 2 done 48hrs later Triple Drop set - Stand Calf 3 x 10 (10, 10), 121, 90secs rest, 2sec stretch
do twice every 5 days
let us know how you go
www.uponlinetraining.com
Thanks Swanson
I appreciate your helping nature. I am coming to Australia next week, would love to meet you. I will be in Melbourne just for a day i.e. on 21st May.
Thanks for the suggestions. I did not understand the program fully.
Day 1 Seated :- I understand that I have to do 3 sets of 10 Reps whats 5,5,101 Tempo.
Could you please eloborate this.
Thanks for the suggestions. I did not understand the program fully.
Day 1 Seated :- I understand that I have to do 3 sets of 10 Reps whats 5,5,101 Tempo.
Could you please eloborate this.
3 x 10, 5, 5 is 1 set x 10 resp and the second 2 sets are 5 reps
tempo refers to lifting speed so if it says 101 then lift in 1sec, hold for 0secs (aso no pause) and lower back in 1sec
121 for standing raises in day 2 you'll raise up in 1sec, pause for 2secs at the very top then lower back down in 1sec
what brings you to melbourne?
www.uponlinetraining.com
tempo refers to lifting speed so if it says 101 then lift in 1sec, hold for 0secs (aso no pause) and lower back in 1sec
121 for standing raises in day 2 you'll raise up in 1sec, pause for 2secs at the very top then lower back down in 1sec
what brings you to melbourne?
www.uponlinetraining.com
Guys, You people seem to be very suspicious 
Anyway day is filled with meetings from morning to evening, I will no have time.
I head the region APAC for company. I am working with a company making software of Insurance Companies.
I will be in Sydney was 2 days Tuesday and Wednesday and will be in Melb for a day and flying out on Thursday night to Singapore
Anyway day is filled with meetings from morning to evening, I will no have time.
I head the region APAC for company. I am working with a company making software of Insurance Companies.
I will be in Sydney was 2 days Tuesday and Wednesday and will be in Melb for a day and flying out on Thursday night to Singapore