Difficulty gaining muscle mass in the region is common
Calf training is important to make the muscles evident, providing a satisfactory aesthetic return, improving the stability, volume and strength of this region of the body. In addition to these factors, the sports advisor Leandro Gemello You will follow eight procedures to quickly build calf muscles.
The eight behaviors
1 – Perform advanced training techniques
Do you want to combine hypertrophy with flexibility? Here is some great advice for this reconciliation. “One of them is FST-7, which consists of lengthening this region between sets, maintaining an active pause! This technique will focus on hypertrophy and flexibility,” guarantees Leandro.
2 – Do it on the first day of training
Everything is a question of priorities. It may seem like a cliché, but it isn’t and this attention is necessary. “If you want to focus more, at this stage of periodization we want to prioritize them, so start with them,” says Twin.
3 – Include sitting twins in your lineup
“(Not necessary for everyone.) While it is a ‘hidden’ muscle, it puts pressure on other muscles closer to the surface, increasing their diameter,” he points out.
4 – Quantity
You need to do calf raises twice a week. A well-done training will require nothing more.
5 – Many people cannot perform the complete movement
“The movement of the calf is already shorter simply due to the lack of flexibility. This doesn’t happen in other muscles. So work on flexibility with sets of stretching,” he says.
6 – Slow speed
You should not raise your calves at high speed. In other words, slow movement is appropriate in this exercise. “Then, slow down the movement. You can use one explosive movement in the concentric phase and two or three seconds in the eccentric phase,” he explains.
7 – Complete movement
“You don’t do a ‘half bench’ and expect good pectoral hypertrophy, so make the calf movement as complete as possible,” he adds.
8 – Don’t train differently
“In terms of repetitions, hypertrophy will occur very well if you do 6 to 12 repetitions! I see people doing 50 repetitions on calf exercises, this lactic acid will not generate further hypertrophy,” he concludes.
Source: Leandro Gemello
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
