Glutamine
Almost everyone is familiar with the idea that glutamine is great for muscle recovery, but it is often under utilized ...
Exercise Execution
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The Serotonin Advantage
In a startling feat of biological engineering, our body must involuntarily produce an array of chemicals to promote specific actions ...
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Glycine: Tiny Amino, Tremendous Gains
Could the numerous benefits of this often overlooked amino contain the key to unlocking your gains? From growth hormone stimulation ...
The Essentials of Bodypart Specialization: Lat Training
There is, without a doubt, a no more difficult area of the body to develop muscle size and strength, than ...
Adapt, Overcome, and Progress: The Most Important Training Factor Revealed!
The Premise With repeated exposure to more and more demanding workouts, our muscles are forced to respond by becoming larger ...
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Extension Movements
The best extension movements laid out step-by-step... time to build tremendous triceps!
The Essentials of Bodypart Specialization: Hamstring and Glute Training
In preparation for writing this article, I wanted to see what exactly was written out on the web when it ...
Rear-Delt Exercises
For well-rounded shoulders, developing the rear delts is a must... Ben breaks down the exercises you need to know!
General Exercise Principles
General Exercise Principles to Learn
Leg Presses
Ben's top-shelf tips for leg pressing your way to massive legs!
Trap 3 Isolation
Building an impressive physique starts with a strong foundation... these are an awesome tool to add to your arsenal!
Straight-Leg Calf Raises
These exercises place emphasis on the Gastrocnemius.
Guidelines for all straight leg calf movements
(unless specifically stated otherwise)
- place the ball of the foot in contact with the pad / platform / ground
- medium stance unless stated otherwise (hips, knees and ankles inline)
- keep knees stable throughout (when standing, lock out quads and contract the glutes)
- ensure full ankle flexion and extension (not foot)
- only come up from the bottom when the tibialis anterior at the front contracts
- focus on driving the weight through the big toe (not via the outsides of the feet)
- when you think you’re up all the way, go a little further (max height); aim for a huge peak contraction and really fight for those inches – bring the heels up as high as physically possible
- consciously think about pulling the knees / ankles together throughout (‘intent’).
Standing Calf Raises / Hack Squat Calf Raises
- Exercise Specific:
- Alternative Foot Positions:
> 1. Wide stance: feet outside of shoulders, about 18” apart
> 2. Narrow stance: bring knees / inner thighs together
> 3. Toes In: 45º internal rotation
> 4. Toes Out: 45º external rotation. - Optional variation: bend knees ‘slightly’ on the way down (though keep them rigid), extend the quads and lock them out on the way up (this works both heads of the calf).
Donkey Calf Raises
- Exercise Specific:
- lean forward a little from the hips (not the spine) keeping the chest up
- ensure the weight is placed over the tailbone / directly over the ankles; centre of gravity should stay over the toes
- push weight away with butt
- no bend or extension of knees, try to almost lock them out
- just briefly tap heels to the floor at the bottom before immediately performing the ascent.
Horizontal / Leg Press Calf Press
- Exercise Specific:
- sit proud, torso to leg angle should equal 90º
- push hamstrings into pad to lock-out quads
- Alternative Foot Positions:
> 1. Wide stance: as wide as possible on platform
> 2. Narrow stance: bring knees / inner thighs together.
Standing Isometric Holds on Toes
Great exercise for learning how to ‘feel’ & contract the muscle
- Exercise Specific:
- perform an isometric hold in the top position for as long as possible
- hold onto a support for balance
- consciously keep shoving up as high as possible throughout (no relaxing).
