In last month’s article I discussed the often forgotten anterior calf muscles and the way they can be trained in order to enhance your overall calf development. This month I am going to take a look at the posterior calf muscles, how to isolate them and then will show you an example calf workout that will help you maximize growth potential for this most stubborn of body parts!
Research shows that interval training, or alternating short bursts of energy with brief resting periods, can improve muscle and build endurance more quickly than traditional exercise.
Sprint. Run as fast and as far as you can for 20 seconds, then slow to a walk until you catch your breath. Repeat for 10 minutes.
Set a treadmill, elliptical or stationary bike for interval training. Most modern exercise equipment can be set to an interval training mode, which significantly increases the difficulty of the exercise for short periods of time.
Take quick walks. Fit some exercise into your work day and take 5-minute power walks. Take long strides and keep a brisk pace, or try going up and down stairs.
Whenever I’m asked the question, “Do you lifts weights?” I will usually answer with “Well, sort of.” While it is true that weights are the primary tools used in my workout program, I don’t just “Lift things up and put them down!” Rather I am interested in using resistance for the purpose of stimulating my muscles.
Unfortunately, it seems that too often people go to the gym with the goal of improving their physique but what they really end up doing is carelessly pushing weights around. They seem to have no connection at all to the muscle contractions involved in the exercises they are performing. However, for me, training is all about the mind-muscle connection.
Working as a trainer for 13 years, I’ve heard the word “overtraining” thrown around a lot. Your average gym-goer can be fearful of “overdoing it” as they are afraid of overtraining and thus making their hard work counterproductive.
Yet is it possible to overtrain? And if so how does one do it and what exactly does it mean? Consequently, is “overtraining” a myth or not? Overtraining by definition is training so hard that it exceeds your capacity to recover. So, how do you avoid this and where do you get the most “bang for your buck”?
AIM TO TAKE 10,000 STEPS A DAY
In one study, where men reduced their daily steps from about 10,000 to less than 1,500 (without changing their diet), their visceral (belly) fat increased by 7% after just 2 weeks.
Get a pedometer and try to increase the number of daily steps you take.
Take stairs instead of elevators; walk instead of driving.
Stand up and walk for 30 steps every 30 minutes. If you have a sedentary job, consider getting a treadmill desk...
One of the major differences between a physique athlete and a recreational gym user is the attention to detail. One metaphor I often hear is that we are like sculptors working on a piece of art. Like any masterpiece it is important to pay attention to the details. No painting or sculpture of any note would be held in high esteem without remarkable attention applied to the finest brush stokes or the use of tools as thin as a needle to carve out the final details with immense precision.
Completing 3 sets of seated or standing calf raises at the end of a brutal leg or back session may suffice for most, but to really stand out on stage, the physique athlete needs a little more. Great calves will show clear separation between the medial and lateral heads of the gastrocnemius and a clear V-shaped soleus but what’s more, you will also see details and cuts on the calves even when viewed from the front!
Due to the recent interest in the Ab Article by Todd Abrams and all of the questions I get on the subject, I have decided to bring you some more info on the subject of ABS. Whether you are a competitor, just the average fitness junky or beach goer looking to stay in shape, everyone wants a killer mid section. It is said “Abs are made in the kitchen and sculpted in the gym” which is very true.
Over the next few paragraphs I will break down the different parts that make up your abdominal area and leave you with a sample workout that targets each group. The truth is that everyone has abs. The difference is that many times they’re hidden under a layer of fat just waiting to be exposed. Once dieted down to under 10% for men and 13% for women, abs will appear.
There are so many myths, stories and folklore on how to achieve a perfect toned, tight midsection or the so glorified “Six Pack”. Many self-proclaimed gurus out there today are marketing how to become the next Greek God with ripped and shredded ABS in the next 30 days and are making millions off our quest to have everything now.
So how do we achieve this magnificent six-pack? What are the best tips for getting a ripped and shredded midsection? I am really glad this question did not contain the word ‘fast’ included in it because like they say “Rome was not built in one day” and so isn’t your body. Getting ripped basically means you have enough muscle to be seen with a low body fat percent. So the best tips I can give people to lose unwanted body fat are the following: