RISE ON THE TOES STANDING
RISE ON THE TOES STANDING
For the development of the lower leg we have two main exercises: these are the rise on the toes standing and sitting. So, rise on the toes standing is accented for CALF MUSCLES (found outside). For such an exercise we need trainer. No press with barbell on shoulders or one dumbbell in the hand will interchange us the classic rise on the toes standing in the trainer. The nearest alternative for this are “donkey” rises. The feature of the last is that the muscles better stretch due to corpus inclination forwards. BUT keep in mind! There is no better exercise for lower leg development than rise on the toes standing in the trainer.
Toes and heels position: most often parallel. Later you can experiment (it may be useful to push your heels away from each other) but start mastering this technique with classical parallel.
Descend depth: maximum. That is, stretch the calves in the lower point of the amplitude.
Weights: big. The matter is that the calf muscle is accustomed to stretch thousands of times per day and that’s why the only way to amaze it is small amount of reps with very big weight. Do the exercise keeping that in mind. Rapid muscular fibers in the calves react within same time period under the load as any other muscle fibers, it means that the rejection should appear during 10-30 seconds. BUT because the amplitude is very short, HERE you will perform 10-20 reps for the same time when compared to other exercise where you could perform 6-12 reps during the same time period. That is the secret to increasing number of reps for lower leg.
In fact the calves easily grow at EVERYONE WHO REGULARLY TRAINS THEM!
As for the problem area – THAT IS A MYTH. Simply too often it happens so that many don’t care about training these muscles or train them slipshod. The quality of response for everything is directly proportional to feed quality.
RISE ON THE TOES SITTING
The second important exercise for lower leg development. The same thing takes place as with hand biceps training. We have biceps and brachialis (found under biceps) which pushes the biceps to the outside. As for the lower leg we also have CALVES and SOLEUS muscles under them. The bigger is the soleus muscle, the better calf “bulges” to the outside.
The feature of the soleus is that it works well when the leg is folded in the knee joint. That’s why, without philosophizing we perform rises on the toes sitting. That will be what the doctor prescribed.
Why don’t the legs grow?
Two reasons exist:
Either the legs are trained weakly (with small load or “on holidays”)
Or the legs are trained too intensively and often (often overload the organism with heavy loads)
And I immediately want to write: awww, guys, what is the optimal load? Guys, well, how long can I repeat: IT DOES NOT EXIST! It is one for someone and another for someone else. Today the load for you is beyond your strength and will pull you to plateau and two years later it will be too easy for you. All these should be selected empirically, that is in an experimental way.