Page 10 - NGA NATURALmag 2018 WINTER Issue

Winter 2018 Winter 2018 THE NATURAL
WAY
BY MIKE HAMILL
NGA CERTIFIED PERSONAL TRAINER THEMIKEHAMILL@GMAIL COM
Oh boy! What about those calves? This is is one of my favorite body parts to work because I love the process
involved in in in in turning my calves into ripped vascular cows that are to die for Calf training is is definitely not for the weak of heart as this particular muscle group must be really focused upon and worked hard to see any signifi- cant results The problem is calves feel as though they already work hard enough by by just getting you through the the day by by walking stepping and and in in in in in in in some instances running to to and and from each destination or or activity therefore they tend to to rebel against doing any more strenuous work work During a a a a a a a a typical work- out this type of of rebellion usually shows up midway through the first set of of any calf work that involves extreme burning If you choose to ignore this early warning sign that feels like burn burn burn and and more burn burn burn the calves can turn downright nasty and and put a a a a a a a a a a a real hurting on you you that that may prompt you you to to stop It is is is is this form of of of burn intensity that that that is is is is characteristic of of of calf work that that truly makes it it a a a a a a a a test of of of wills yours vs your your calves The results you you you get depend on on whose will will is stronger I I have tried various calf exercises and routines over the the the years but the the the one I’ve found most effective will be discussed here here Although there are several muscles and tendons involved in in in the the the workings of the the the calf for simplicity’s sake I will narrow it it down to to just two of the the most important that that need to to to be be worked to to get results that that can be be visibly seen First is is the the Gastrocnemius which is is the the the the the the back or or meat of of the the the the the the calf calf and the the the the the the second is is the the the the the the Soleus or or or or the the the the the the side of of the the the the the the calf calf For those interested in in a a a a a a a a more detailed explanation on on these two muscles through basic research you will will discover a a a a a a a plethora of charts that will will provide more in-depth information There have been various theories offered that provide information on on the the the the best ways to work the the the the calves Some theories suggest standing and and seated movement movement that are paired in in in a a a a a a a a a single workout as the the the most effective others others suggest suggest split movements over various workouts while a a a a few others others suggest suggest lying movements and donkey raises to be the the the most effec- tive Having tried nearly every theory imaginable in in in my own experiences found found through trial and error I have found found the the best results to come from treating the the the calf as two distinct muscle groups and using a a a a a a a split system during the the the the course of of a a a a a a a workout For example the the the the the back of of of the the the the the calf calf should should be be worked on on one workout workout day day day while the the the the the side of of the the the the the calf calf should should be be worked on on the the the the the next workout workout day day day with a a a a a a a rest day day day in between It has also been suggested by by other theo- rists that by by using heavier weights rather than higher reps the the calves will show more noticeable results However I have discovered that combining both heavier weights and higher reps as the the best best course of action because it yields the the best best results The workout routine that that I have incorporated into my regimen consists of four exercises that that work work the the the various calf calf muscles split over three days This regimen includes one one one day day day day for for the the the the the back of of of the the the the the calf calf calf one one one day day day of of of of rest and and one one one day day day for for for the the the the the the side of of of of the the the the the the calf calf calf calf For the the the the back of of of the the the the calf calf calf I perform standing calf calf calf raises Calves or Cows?
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