genetic bodybuilding
The calves are perhaps the most neglected muscle group in bodybuilding. Everyone enters the gym wanting a big chest and big arms. Then, they discover the basics and begin training using squats and deadlifts. It’s only after 2 or 3 years of dedicated training that many trainers realize their calves lag behind the rest of the body in terms of development. Additionally, many people possess a genetic predisposition for poor calves – they tie in very high up on the lower leg. This means no matter how hard they train them, the calves will always be a small muscle group.
The muscles
The calves consist of two muscle groups, the gastrocnemius and the soleus. The gastrocnemius is the ‘diamond’ that most people notice – the split muscle which stretches from the back of the knee down to the calf tie-in. The soleus is the small sheet of muscle that sits under the gastrocnemius, and ties in at the heel bone via the Achilles tendon.
Training the calves
All calf exercises are some variant of the same movement – raising and lowering the toes in order to move a weight (or the body). Standing calf raises are the primary routine used by bodybuilders. However, a wide variety of variants can be used, included seated or angled calf raise, dumbbell calf raises, leg press toe raises, and more. In all movements, the toes are moved through their entire range of motion. The trainer starts by lowering the weight (pointing toes up and heel down.) Then the heel is slowly raised, until the toes are pointing down. This movement works both the gastrocnemius and the soleus. Move though repetitions slowly in a 10 to 20 rep range. Watch for cramping, as there is only one artery delivering blood to the calves and cramps are common.
Important note on toe position
Many bodybuilders like to point the toes inward to train the outer calf, and inward to train the outer calf. This can method can deliver success, but only if the trainer consciously shifts the weight to that side of the foot as well. In order words, when pointing toes in, slightly lift the outer part of the foot to move pressure to the inner side of the foot (the big toes). Otherwise the focus remains shared between the muscles equally.
Calf training is very tough, very boring, and very necessary for building a quality physique. Understanding the muscle groups that comprise the calves, as well as the techniques for training and addressing weak areas are essential for developing the calves to their potential.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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illegal bodybuilding
Are illegal steroids in bodybuilding, or just sports competitions?
I wondered.
Competitions cultures have different rules. Generally, there are competitions that prohibit natural steroids with tests, and there are "untested" competitions, which essentially means steroids are ignored. Most professional competitions are "untested". Regarding tests, urine tests, and some simply require some additional measures as a polygraph. If you are interested in supporting the competition, carefully selected according to a federation on the rules for testing you're most comfortable with.
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bodybuilding myostatin
Among the tools used by bodybuilders looking for a change of pace or means to break the proverbial wall is a training method called tourniquet. Tourniquet training involves linking a rubber band around one end of the body, and training, then the muscle group. The change of blood flow in the region combined with a tightening effect on the muscle group being trained, reveals some effects. But are they desired, Are they beneficial and are they safe in the long term?
The science behind
When blood flow region is cut off, several things happen. The inflammation occurs. The cells are damaged. Importantly, localized anabolic hormones are released. There are even studies that show that positive effects on the levels of myostatin.
All these things are good for strength training, and are actually targets whenever we take a weight – to literally "tear" muscle fibers in May so that they repel stronger (and bigger!).
Method
The key to the withers to successful training is to use low intensity. Tie a muscle group, especially at the end, like around the upper arm or thigh region. A complete set of 10 to 20 repetitions. Untie the tourniquet and allow blood to flow into the region. Stretch and massage the muscle area. There may be tingling or numbness. After all, you cut traffic blood, just like when you lie on your arm and he falls asleep. Wait 2 to 4, then complete another set in this manner. Use it as a complementary tool your standard training, can be 3 to 4 sets at the end of the workout this muscle group.
Risks
Training using tourniquets can be dangerous and put the bodybuilder at risk of diseases related to obstruction of blood flow, including Stroke. Muscle tissue can die too. The privatization swelling, numbness and tingling in the related field could lead to other long-term injuries unknown, or at least keep you out of the gym for a few days, which impedes progress.
Rewards
In the short term, builders have found that training tourniquet could lead to a temporary surge of growth in a particular muscle region, and localized swelling. It will be impossible for the bodybuilder to determine the exact cause of physical change in the region – this could be growth, it could be ruptured muscle cells. The end result could be new muscle, or it could be a damaged muscle group that will time to heal. There are proponents of this method of training believe it works wonders in breaking plateaus, and there are trainers and doctors strongly recommending that never used this method, as any attempt to block the blood flow to a muscle group must be defended in their book. Do your research, analyze your goals and needs and then determine if the tourniquet is a training tool you want on your training regime, or whatever you want to leave the house.
Dane Fletcher is the world’s most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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Categories: Bodybuilding Tags: Bodybuilding, health, interesting, medicine, myostatin
