Page 11 - NGA NATURALmag 2018 FEBRUARY
P. 11

Winter 2018 Winter 2018 Day Day One is is is is a a a a a a a a a mass building day while Day Day Three is is is is more about sculpting and accentuating cuts This is is is is is accomplished by incorporating bent leg toe presses into the workout This is is is is a a a a a a a a wonderful calf exercise in in in in in my my estimation and perhaps my my favorite By combin- ing ing the the heavy weight-high reps into the the calf work- out using perfect form and a a a a a a rep rep speed of 2-2-2 (2 seconds seconds seconds positive 2 2 2 2 2 2 seconds seconds seconds pause 2 2 2 2 2 2 seconds seconds seconds nega- tive) while augmenting drop setting when needed outstanding gains can be made in in in in in calf development Generally it is is best to do one set of each exercise Day Two (Rest)
Day Three (Side)
Seated Calf Raises Bent Leg Toe Press
|| || || || 100 Reps Reps || || || || Heavy Heavy Weight Weight || || || || 50 Reps Reps || || || || Heavy Heavy Weight Weight compounded with straight leg leg toe presses on a a a a a a leg leg press press press machine For the the side of the the calf calf I do seated calf calf raises compounded with bent leg leg toe presses on a a a a a a leg press machine The following is an outline of my routine:
Day One (Back)
Standing Calf Raises || || || || 100 Reps Reps || || || || Heavy Heavy Weight Weight Straight Leg Toe Press
|| || || || 50 Reps Reps || || || || Heavy Heavy Weight Weight moving between exercises as as as as as quickly as as as as as possible While developing mass increasing the the weight as as as as as as much as as as as possible is the the best course of action and taking not more than a a a a a a a a a a three-minute rest between exercises is is is ideal In a a a a a a a a a pre-contest phase it it is is is vital to slightly lower the weight and take no rests between exercises while doing three or or four supersets with a a a a a two-minute rest between sets sets For For the the mass phase use use 70 to to 85% of of one one rep rep max max For For the the the pre-contest phase phase use use use 50 to to to 60% of of of one one one rep rep rep max max max and for the the maintenance phase phase use use 65 to to 70% of of one one rep rep max max What’s most important to remember about calf work is DON’T CHEAT!
When that first bit of of hurt sets in in fin it’s really easy to to throw form out of of the the window just to to finish the the reps which are generally poorly done Don’t do do do this! It is is best best to to keep the the the best best form that you possibly can and and reduce the the the the the weight Be sure to to to get the the the the the full range of of motion as you move the the the the balls of of the the the the toes up and and down while enhancing each rep with a a a a a a a a a a contracting pause in in in in the the middle to get get the the results results that you are working for Remember calf work work hurts To get get results results you you you not only have to want want it it but you you you must want want it it badly and and this takes focus and and will will power If you you you you win the the the the battle of the the the the wills you’ll love love the the the the results You’ll
also love love the the the the comments you you you hear from people with calves drooling over your COWS! n n n Mike Mike Hamill has has twenty-six years of bodybuilding experience is is is is a a a a a a a a a a a a a a multiple Mr Utah and and regional Masters Champion with consistent top five finishes on on on on on on on on national national and and world levels Known as as as as “The Bodybuilding Poet” Mike Mike has has been published in fin in in in several international fitness publications You may sample his creative side at: www reverbnation com/mikehamill
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