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"Doing more exercise with less intensity,"
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ATP 4 Vitality

With the sea of humanity being encased within 4 square walls peering out windows to see what the outside world use to look like, I long to see people going about their various activities. In place of this people watching, I started watching an old movie starring Rita Hayworth and was amazed by her beauty, especially her legs. She had 2 of the most beautiful lower legs ever. She could pose on the Hollywood red carpet, and any male actor companion would simply remain unnoticed by photographers.

Women?s legs like men?s neck are visible during even modest dress styles.
Guys, women even have 2 of these, ie. Calves! On the contrary, no woman watches a man?s lower legs. Wanna make friends, buy a woman some heels and hosiery gifts!

The conditioning of women?s lower legs can be quite easy. Arthur Jones made the greatest calf machine ever, when he designed the Nautilus OME machine. No other machine allows the upper arms to assist with the concentric and facilitate eccentrics in a balanced manner all the while utilizing a negative cam.

Dr. Ellington Darden penned the best training article ever on conditioning the calves entitled - Seven Ways To Improve Your Calves - and this training information should certainly be applied to women. I need add nothing to this article, and everyone should read this article.

http://web.archive.org/...l/previous.html


At my age, I physically can not do the double 50 reps on the Nautilus OME. I can still do the single 50 reps on the OME to good effect. I may experiment with 30/30/30 for calves on the OME in the future!

Remember this: the calves are the 2nd heart!
Do your 1st heart a favor, train the calves!

P.S. Buy the woman in your life some heels and hose for Mother?s Day.


https://healthtide.com/...d-second-heart/


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MikaelPR

Thanks for this post. You have inspired me.
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19hit

50 50 very brutal. backin the day I would still feel sore-burn for 30 days. It got to be very hard to heal but it was do-able. I still wonder if it was overtrain since we activate the calves almost continuou every waking hour?

quote]ATP 4 Vitality wrote:
With the sea of humanity being encased within 4 square walls peering out windows to see what the outside world use to look like, I long to see people going about their various activities. In place of this people watching, I started watching an old movie starring Rita Hayworth and was amazed by her beauty, especially her legs. She had 2 of the most beautiful lower legs ever. She could pose on the Hollywood red carpet, and any male actor companion would simply remain unnoticed by photographers.

Women?s legs like men?s neck are visible during even modest dress styles.
Guys, women even have 2 of these, ie. Calves! On the contrary, no woman watches a man?s lower legs. Wanna make friends, buy a woman some heels and hosiery gifts!

The conditioning of women?s lower legs can be quite easy. Arthur Jones made the greatest calf machine ever, when he designed the Nautilus OME machine. No other machine allows the upper arms to assist with the concentric and facilitate eccentrics in a balanced manner all the while utilizing a negative cam.

Dr. Ellington Darden penned the best training article ever on conditioning the calves entitled - Seven Ways To Improve Your Calves - and this training information should certainly be applied to women. I need add nothing to this article, and everyone should read this article.

http://web.archive.org/...l/previous.html


At my age, I physically can not do the double 50 reps on the Nautilus OME. I can still do the single 50 reps on the OME to good effect. I may experiment with 30/30/30 for calves on the OME in the future!

Remember this: the calves are the 2nd heart!
Do your 1st heart a favor, train the calves!

P.S. Buy the woman in your life some heels and hose for Mother?s Day.


https://healthtide.com/...d-second-heart/


[/quote]

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ATP 4 Vitality

MikaelPR wrote:
Thanks for this post. You have inspired me.


Women?s lower legs have long been important!

It is hard to beat a pair of legs, hosiery, and high heels.
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ATP 4 Vitality

19hit wrote:
50 50 very brutal. backin the day I would still feel sore-burn for 30 days. It got to be very hard to heal but it was do-able. I still wonder if it was overtrain since we activate the calves almost continuou every waking hour?

ATP 4 Vitality wrote:



Double-50 was a brutal calf workout. Perhaps few women would like the routine.
On the other hand, slow reps are very safe. Eccentric reps, ie. 30/30/30, have been used to treat Achilles tendinopathy for years with success. Heavy eccentrics done cluster rest pause style build strength like no other way! Heavy squats and heavy leg presses activate the calves like no other. Straight leg calf raises followed by bent leg calf raises target the gastrocnemius/soleus in consecutive respective order.

Post-exhaustion of the calves can be accomplished with leg curls. Double post-exhaustion can subsequently be done with dead lifts following the leg curls. ... only if you are tough.
Most should just train the calves regularly with their method of choice.
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hit4me

Florida, USA

great topic, I love working calves, feeling the stretch and then the squeeze at the top.....that 50 rep routine looks brutal....I myself perform either 30-10-30 or 4 sec pos - 4 sec hold - 4 sec neg until failure

plus running 3x/week, definitely works the calves too
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ATP 4 Vitality

No haters please!

I do like multiple sets for calves!

Even Dr. Darden did 2 sets here!
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Average Al

Decades ago, when I was young, I had pretty well developed calves. It was perhaps the only muscle group I ever had that looked notable. But now they are pretty ordinary looking.

They never did respond well to weight training. But when I was young, I also did do a lot of running. Lately, I have wondered if it was the running that was responsible for the better development I had in my youth? I have read that calves tend to be slow twitch dominant, so maybe they would respond well to running? Curious if anyone else has seen a connection?
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ATP 4 Vitality

Average Al wrote:
Decades ago, when I was young, I had pretty well developed calves. It was perhaps the only muscle group I ever had that looked notable. But now they are pretty ordinary looking.

They never did respond well to weight training. But when I was young, I also did do a lot of running. Lately, I have wondered if it was the running that was responsible for the better development I had in my youth? I have read that calves tend to be slow twitch dominant, so maybe they would respond well to running? Curious if anyone else has seen a connection?



@ Al,

I always thought the gastrocnemius was fast twitch and the soleus was slow twitch dominant.

It matters little I think for most trainees. Women can benefit more than men I think!

Marc
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HeavyHitter32

For the first couple years of my training, calves were my worst bodypart. I really didn't focus on them too much. I did a few half-assed sets at the end of my leg workouts and that was it.

When I moved into HIT, even doing one set to failure worked better for them compared to what I was doing. However, over time, of course, I plateaued on that (even at one time gaining over 100 pounds on the standing calf raise for equal reps - zero size gain).

Finally, once I started using good intensity (but not failure necessarily...although once in a while still) and volume on them....short rests, CTF, high density, strip sets, etc. they improved and I no longer consider my calves a weak area.
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ATP 4 Vitality

HeavyHitter32 wrote:
For the first couple years of my training, calves were my worst bodypart. I really didn't focus on them too much. I did a few half-assed sets at the end of my leg workouts and that was it.

When I moved into HIT, even doing one set to failure worked better for them compared to what I was doing. However, over time, of course, I plateaued on that (even at one time gaining over 100 pounds on the standing calf raise for equal reps - zero size gain).

Finally, once I started using good intensity (but not failure necessarily...although once in a while still) and volume on them....short rests, CTF, high density, strip sets, etc. they improved and I no longer consider my calves a weak area.


The high frequency trend? You once again cause me to wonder why the need to go till utter failure. Could it be that Jones, Darden, Mentzer, and McGuff/Little were all so very wrong? Was Gironda so right all along?


Any way ... the gastrocnemius crosses the knee joint. That is why hamstring curls, stiff-legged dead lifts can work for post-exhaustIng the calves. Pointing the toes during leg curls can slightly help to target the calves though they are not the prime mover.
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MikaelPR

In 1985, while a senior in high school, I bought Dr. Darden?s ?The Nautilus Advanced Bodybuilding Book?. In it, Dr. D detailed the Double 50 Calf Routine as well as Super Slow training. The first time I tried the Double 50 was 2 days before I was to run 3 events in a major invitational track meet...
I almost threw up from the pain of the soreness in my calves.
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MikaelPR

From ?The Nautilus Advanced Bodybuilding Book?, 1984.
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HeavyHitter32

ATP 4 Vitality wrote:
HeavyHitter32 wrote:
For the first couple years of my training, calves were my worst bodypart. I really didn't focus on them too much. I did a few half-assed sets at the end of my leg workouts and that was it.

When I moved into HIT, even doing one set to failure worked better for them compared to what I was doing. However, over time, of course, I plateaued on that (even at one time gaining over 100 pounds on the standing calf raise for equal reps - zero size gain).

Finally, once I started using good intensity (but not failure necessarily...although once in a while still) and volume on them....short rests, CTF, high density, strip sets, etc. they improved and I no longer consider my calves a weak area.

The high frequency trend? You once again cause me to wonder why the need to go till utter failure. Could it be that Jones, Darden, Mentzer, and McGuff/Little were all so very wrong? Was Gironda so right all along?


Any way ... the gastrocnemius crosses the knee joint. That is why hamstring curls, stiff-legged dead lifts can work for post-exhaustIng the calves. Pointing the toes during leg curls can slightly help to target the calves though they are not the prime mover.


Yes, I ended up finding out true pure failure wasn't needed. But every once in a while it happened...kind of easy on calves for that to happen and it's not too systematically demanding. I find my calves can fatigue really fast during a set. They almost seem to sputter out faster compared to other muscles in a set. But, the Gironda approach (and CTF variations) I found to work A LOT better versus just one set to failure.

As far as frequency, I've trained my calves all of the place. I am training every muscle including them once every 5-7 days as of late. But I have gotten the sense they stay fuller with a little more frequency. Twice a week might be better for me.

That time I gained 100 pounds on the standing calf raise with zero size gain on single set happened over a multi-month period doing 'Heavy Duty' more specifically. If I recall, I was training them around once every 10-12 days or so.
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HeavyHitter32

MikaelPR wrote:
In 1985, while a senior in high school, I bought Dr. Darden?s ?The Nautilus Advanced Bodybuilding Book?. In it, Dr. D detailed the Double 50 Calf Routine as well as Super Slow training. The first time I tried the Double 50 was 2 days before I was to run 3 events in a major invitational track meet...
I almost threw up from the pain of the soreness in my calves.


I don't recall that exact Double 50 protocol, but I've done a 50 rep target. I will take a weight on the calf raise that allows me 12-15 reps (still shy of failure...but reasonably hard set), then rest 15-20 seconds at most (probably closer to 15 sec)...and just keep staggering them out...might get 8 on the next....rest 15 sec....get 6-7 etc. and then even shorten the rest until I get more fatigue where I am down to 5 reps and 5-10 sec rest, etc. I finally reach 50 where you do get really close to failure on the final one. I think this was an idea from Brian Johnston's HDT book, I cannot recall. Anyway, my calves just seem to really respond to this. I haven't done it in a while, but I think it's time again. :)
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ATP 4 Vitality

MikaelPR wrote:
In 1985, while a senior in high school, I bought Dr. Darden?s ?The Nautilus Advanced Bodybuilding Book?. In it, Dr. D detailed the Double 50 Calf Routine as well as Super Slow training. The first time I tried the Double 50 was 2 days before I was to run 3 events in a major invitational track meet...
I almost threw up from the pain of the soreness in my calves.


Thanks for your honest post.


I did the Double-50 several times years ago but I was handicapped at that particular time without a Nautilus OME. This 2X50 routine is especially tailored to the Nautilus OME. I found multiple sets of 8-12 reps as good as anything. The logical appeal of high frequency training is quite intriguing. Heresy to discuss this here!
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ATP 4 Vitality

MikaelPR wrote:
From ?The Nautilus Advanced Bodybuilding Book?, 1984.


This was Dardens best book IMO!

Too bad the Nautilus duo-squat and lower back did not reach the heights of the build-up!
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Brian Johnston

Ontario, CAN

Women's calves are awesome... particularly over your shoulders.
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Spidercam

ATP 4 Vitality wrote:
MikaelPR wrote:
From ?The Nautilus Advanced Bodybuilding Book?, 1984.

This was Dardens best book IMO!

Too bad the Nautilus duo-squat and lower back did not reach the heights of the build-up!


My old copy falls open at page 132 Other Double Pre-Exhaustion Routines for the Thighs. I wonder if anyone here has ever done these examples with VERY little time between each machine.
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BorisV

Maryland, USA

Spidercam wrote:
ATP 4 Vitality wrote:
MikaelPR wrote:
From ?The Nautilus Advanced Bodybuilding Book?, 1984.

This was Dardens best book IMO!

Too bad the Nautilus duo-squat and lower back did not reach the heights of the build-up!

My old copy falls open at page 132 Other Double Pre-Exhaustion Routines for the Thighs. I wonder if anyone here has ever done these examples with VERY little time between each machine.


I haven't tried those ones, because don't have access to hip adduction and hip flexion machines, and my leg curl machines and Zane's Leg Blaster are located in a basement, while duo squat and leg extension are in the garage, so I can't go through them with minimum rest. I have tried Duo Squat, Leg Extension, Hip & back combo multiple times, but don't find it very effective. A three-minute thigh program on pages 137-139 of the same book or some of HDT challenges (50 reps, for instance) are better options , in my view. I was not able to increase thigh mass (I doubt I can do it with my genetics), but I have improved thigh definition substantially.
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ATP 4 Vitality

Those darn arm cycles with infimetrics were tough! I could do 30 strict chins but could never complete properly one of those darn arm cycles. Ellington would have been so disappointed with my performance after seeing Mentzer train.

But calves, especially on a properly proportioned woman?s physique is a site to behold.
Add Heels and Hosiery ... Stop a clock!
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