"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."
This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.
To find out more about McCutcheon and his training, click here.
I tried doing calve raises on a MexX leg press machine last night, and it didn't feel quite right. It was hard to get any real range of motion because of the angle that the machine operates at with respect to the position I was in. I did have the back support in the most reclined position. Is there anything else I should know when doing this exercise?
Any help would be appreciated.
I've never done this with the MedX leg press , but because of the way the machine functions, toe presses on this machine may not be viable. I still like the old stand on a wooden block , with a dumbell in one hand, for one legged calf raises.
This is a response I wrote to someone else's question about what seat-back angle to use during leg presses. I think you may find it helpful in setting up properly for calf raises on that machine. The most upright position is recommended for calf raises.
It is a great leg press, but it is not a very good machine for calf raises.
There are 4 possible settings, but only three are intended.
I recommend using the middle, reclined position. This provides more range of motion than the most upright position, and is safer for the low back than the most reclined position. The most reclined position is closer to a squatting movement, but more of the load is transferred into the shoulders, and because of the way the movement arm articulates the pelvis is more likely to come up out of the seat at the end point, which can irritate some people's backs due to the resulting flexion.
If you have someone with a very large belly, you may need to use the most reclined position. If you perform calf raises on the machine, use the most upright position, as this puts you in a better position to support the upper legs with the arms, and the majority of the load is transferred to the seat through the hips.
To set yourself up in the machine, first determine a shoulder pad height where the pads are just touching your shoulders when your hips are all the way back into the seat. Make sure the pins for the upper weight stacks are in the top plates, and select a light weight, about 80 to 100 pounds per side, on the lower stacks. Bring the seat forward until you are unable to completely straighten your legs when the movement arm is all the way to the end. You should be able to get to about 5 degrees or so if you really, really push, but no where near lockout. This is to prevent you from locking out during the exercise, which helps keep the muscles loaded, and prevents your knees from popping back, as well as preventing other problems that can occur if one leg is shorter than the other, which can happen with some subjects.
Then, keeping the hips back in the seat, allow the weight to push your feet back towards you as far as you can go until you either begin to feel any abdominal congestion or until you feel your hips begin to come up out of the seat. Your starting point should be just before that. Note the number of holes between the selected weight and the remainder of the stack at that point. When you set up the machine next time, first move the movement arm forward so that you can pin the bottom stack with the same number of holes in the gap between the top plate and the remainder of the stack. The upper weight stack does not need to be "gapped", as this is called.
The toes should be just slightly below the knees in the starting position, and the feet and legs should be roughly parallel. Your hands should be resting by your sides, but not on your thighs.
Record all your settings so that they are consistent from workout to workout.
Setting the leg press up this way results in the machine being slightly more difficult to enter, since the seat will be positied further forward. It is easier to set everything up except the seat position (how close the seat is to the pedal), then have someone else push you to the desired position.