Been goin’ strong, time for some changes
Well, training has been going really lately, makin’ steady progress in lean muscle AND dropping the BF. Got up to 12% a month or so ago but back down to 9%, my current weight is sitting nicely at 81.5kg (179.3lbs).I have reached my desired definition in my arms, back, chest and shoulders and am now concentrating on developing my legs and ab’s. Had a GREAT leg & ab workout on Sunday followed by a lighter session on Wednesday morning. I’m begining a new training routine next week with a training partner, hopefully it’ll give me more drive and intensity when working out.
I’m aiming for another 5lb’s of lean muscle, mainly in my legs and mid-section, while maintaining my 9% BF. I’ve been doing well working on form for Barbell Squats (wide & close stance for inside & outside quad development) and Good Mornings (workin’ the Hams’) and getting some good gains but am still struggling to get size to my friggin’ calves, has anyone got any advice??? I’ve tried high reps over the past few weeks and although i get a great burn i just dont feel like they’re growing. I’ve asked the question before and have had some luck with the advice i was given but if anyone has any new techniques or ideas to push them along, i’m all ears. One thing i’ve noticed about my genetic’s is my body is quick to adapt to training and diet so i have to constantly change it up.
Cheers all
October 22, 2009 at 7:44 am
do high volume hi reps 10 sets of 10 -15 with 30 sec rest intervals for your calves do them everyday until you cant hardly walk. Look at bikers and runners calves they are huge, they are a hard muscle to fatigue, just like your forearms, thats how i built my forearms doin em everyday that i can. Also try doing standing calf raises on a machine with static holds and negatives(up with both calves lower with 1) after positive failure. alot of times we only work the concentric part of our muscles while ignoring the isometric and eccentric aspects(which offer huge room for gains in size and strength) you can lower(neg) 150% of what you can lift(concentric) and you can hold 125% of your max positive. try it for 6wks and see what happens. Good luck