Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.
Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!
Today's focus is on the calf muscles, which consist of the gastrocnemius, soleus, and tibialis anterior.
Let's first look at the anatomy of the calves, so you know exactly which muscles you will be training.
The gastrocnemius is divided into two portions: medial head and lateral head. The medial head originates from the medial epicondyle of the femur and inserts on the calcaneus via the Achilles tendon. The lateral head originates from the lateral epicondyle of the femur and inserts on the calcaneus via the Achilles tendon. The main function of the gastrocnemius is to plantarflex the ankle.
The soleus originates from the posterior surfaces of the tibia and fibula and inserts on the calcaneus via the Achilles tendon. Its main function is to plantarflex the ankle.
The tibialis anterior originates from the lateral tibia and inserts on the 1st cuneiform and 1st metatarsal. Its main functions are to dorsiflex the ankle and inverse the foot.
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Mass Building Exercises
Now that you know the anatomy of the calves, it's time for you to learn about their mass building exercises.
Standing Calf Raise
- The standing calf raise is an isolation movement used to build mass and quality in the gastrocnemius.
Donkey Calf Raise
- The donkey calf raise is an isolation movement used to build mass and quality in the gastrocnemius.
Seated Calf Raise
- The seated calf raise is an isolation movement used to build mass and quality in the soleus.
Standing Barbell Reverse Calf Raise
- The standing barbell reverse calf raise is an isolation movement used to build the tibialis anterior muscles.
Smith Machine Reverse Calf Raise
- The smith machine reverse calf raise is an isolation movement used to build the tibialis anterior muscles.
Mass Building Sets and Rep Ranges
Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the calves.
- in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.
Mass Building Workout Plan
Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one calf workout each week. After the fourth week is completed, the workout cycle needs to be repeated.
Make this new year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 9 of this series.
Best Calves Of The Forum:
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Best Calves Of The Forum.
Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams