Melinda F’s BodyBlog

I read this article in August 2007 - I have shortened certain parts but for the most if you’re trying to grow your calves like I am - then read on - it did change the way I work them.

quote"When I first came to America I didnt have big calves, in 1969 I visited Reg Park at his home and stayed with him a while. So Reg being my early idol, I got up at 5am to train with him. The first thing he did every session was ten sets of calf raises. His calves were a huge 20 inches. I looked at them and said I want calves like that. So he put 500 pounds on the machine and started his first set. I screamed, ‘Five hundred pounds, I’ll rip my achilles!!!"He told me "When you walk with one foot midstride, the other foot is supporting 250 pounds, so both feet can support a 500 pound wokload. To really make the calves grow, you have to go up to 1000 pound calf raises". I said "no way!!"

In one year my calves grew 2 inches. They grew so quickly that some people said that I had calf implants! They would check them out looking for scars when I flexed them. I took it as a great compliment that my calves had improved so much - they eventually got be 21 inches - that some people that I had implants.

The main exercises I did shouldnt surprise you: donkey raises, standing calf raises, seated calf raises - up to six sets of each for 10-20 reps. But more important than the exercises I was doing or the sets that I performed, was HOW I did them. To develop your calves to their potential, you must take each rep thro a complete range of motion. That means getting a full stretch at the bottom and forcing yourself up as high as possible on your toes at the top. Again its about progression, if you’re using 1000 pounds and cant go all the way to the top, then you’re using too heavy and wasting your time. The goal is to lift the heaviest possible weight that still allows you to to use a full range of motion.

Favourite technique was peak contractions and what I called a pumping action. Peak contraction is holding the rep at the top squeezing the calves for a count of 3-4 counts before lowering the weight. The pumping action was short quick reps, done after I couldnt do any more full reps done for as long as possible until my calves were screaming. I felt the action really chiselled my calves for championship form. "Unquote.

Hope you enjoyed that, I love Arnold, my bodybuilding hero - this August 2007 issue is fab as it breaks down each of his bodyparts and he shares his techniques.

I did my bi’s and tri’s today.

Dips……………….3 sets x 10 (getting easier)

barbell curls………………………25kgs x 5 sets x 5 reps

seated incline dumbell curls………….11kgs x 5 sets x 5 reps

standing dumbell curls………………12kgs x 5 sets x 5 reps

preacher cable curls - yes you move the preacher standing bench to the cables(most guys will jump at the chance to move it for you - but I manage quite fine, unless they look sweet enough)………………………….35kgs x5 sets x5 reps (these really burn - thank you Mick)

high cable curls………………………..15kgs per arm x 3 sets x 10 reps

tricep pull downs ………………………..5 sets x 10 reps x 40 kgs

tricep extension - head on bench, over the head extend kneeling - 5 sets x 10 reps x 35 kgs

tricep dips with 15 kg plate………………………3 sets x 20 reps

I didnt take rest periods today - I did plyo lunges and tuck jumps over the bench - these are great for a tight rear.

Had a good workout - felt like I could have spent the whole day in the gym but real life called.

I love this below - needed it to hear it today so I said to myself! Its on my calender at my office:-

If you go back over your life and focus on the difficulties of the past, you are just bringing more difficult circumstances to You now. Let it all go, no matter what it is. Do it for you. If you hold a grudge or blame someone for something in the past, you are only harming you. You are the only person who can create the life you deserve. As you deliberately focus on what you want, as you begin to radiate good feelings, the law of attraction will repsond. All you have to do is make a start, and as you do, you will unleash the magic.

I welcome the Magic - may you find it too. 

This entry was posted on Thursday, May 15th, 2008 at 5:04 am and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.