ok so this is my lot?
im having issues with my knees and ankles though, they are about to give way
Essential Random Gym Thoughts Revisited...
- Thread starter -G$-
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im having issues with my knees and ankles though, they are about to give way
lose weight
You taking fish oil pills everyday? That legitimately helps with aching joints. To answer your question, like the guy above mentioned, calve growth is heavily genetic. Im also assuming youre doing weights light enough to where you can do sets of 12+, which isnt good for calves; youre just training for endurance at this point. You need progressive overload to make them grow, like most any other muscle. Do exercises with weight that you can get to about 8 reps with before you have to stop. Seated raises, standing raises, squats, leg press, etc. are some exercises that target the calve. Also, alternate between foot stance when doing seated/standing raises, ex: Feet facing \ / one set, feet facing / \ one set, and | | for another to hit different points of your calf.
Keep a balanced tempo on your calf training. Don't do them super slow because this will hinder your strength progression. Don't bounce because if you do, then all the work is done by the Achille's Tendon which is super strong and will steal all the overload of your calves. Just 1 second negative and explode on the positive under control. Just like you would with any muscle. Last but not least caloric surplus and enough protein, I assume you know that you can't grow muscle while you eat under maintenance.
Also to further scrutinize your situation, and help; im going to need to see the rest of that picture to fully analyze your situation.
School is back in session time to let these new boys in the gym know what time it is
Pitfalls0117
Invokana Trump
Anyone do sled pushes regularly? I did a few sets today just to try it out and am looking for good ways to incorporate them more regularly
Once a week on the
Spliff
Godzilla got busy.
interesting. Apparently the number one mistake natural guys make is too much volume. Guilty.
The Best Damn Workout Plan For Natural Lifters | T Nation
Monday β Workout A1
Tuesday β Workout B1
- Romanian Deadlift:β 2 sets of 6 and one all-out heavy double rest/pause set
- Pronated Lat Pulldown or Pull-Up:β 2 sets of 6 and one all-out heavy double rest/pause set
- Bent-Over Lateral:β 2 sets of 8 and one 6-8-10 drop set
- Standing Barbell Curl:β 2 sets of 6 and one all-out heavy double rest/pause set
Wednesday β Workout A2
- Front Squat:β 2 sets of 6 and one all-out heavy double rest/pause set
- Bench Press:β 2 sets of 6 and one all-out heavy double rest/pause set
- Dumbbell Lateral Raise:β 2 sets of 6 and one 6-8-10 drop set
- Lying Dumbbell Triceps Extension:β 2 sets of 6 and one maximum mTor activation set
Thursday β Workout B2
- Lying Leg Curl:β 2 sets of 6 and one 6-8-10 drop set
- Straight-Arm Pulldown or Dumbbell Pullover:β 2 sets of 6 and one maximum mTor activation set
- Pronated Chest-Supported Row:β 2 sets of 8 and one all-out heavy double rest/pause set
- Preacher Curl:β 2 sets of 6 and one maximum mTor activation set
Friday β Workout A3
- Leg Extension:β 2 sets of 6 and one 6-8-10 drop set
- Pec Deck or Cable Crossover:β 2 sets of 6 and one maximum mTor activation set
- Military Press or Dumbbell Shoulder Press:β 2 sets of 6 and one all-out heavy double rest/pause set
- Close-Grip Decline Bench Press or Dip:β 2 sets of 6 and one all-out heavy double rest/pause set
Saturday β Workout B3
- Glute Ham Raise or Reverse Hyper:β 2 sets of 6 and one maximum mTor activation set
- Supinated Lat Pulldown:β 2 sets of 6 and one 6-8-10 drop set
- Neutral-Grip Cable Seated Row:β 2 sets of 6 and one maximum mTor activation set
- Dumbbell Hammer Curl:β 2 sets of 6 and one 6-8-10 drop set
- Hack Squat Machine or Leg Press:β 2 sets of 6 and one maximum mTor activation set
- Incline Bench Press or Incline Dumbbell Press:β 2 sets of 6 and one 6-8-10 drop set
- Dumbbell Front Raise on Incline Bench:β 2 sets of 6 and one maximum mTor activation set
- Rope Triceps Extension:β 2 sets of 6 and one 6-8-10 drop set
Issa Plan
"The number one mistake by natural lifters is doing too much volume. "
*proceeds to outline a routine with high volume*
Completely ignore CNS recovery, brehs.
What is the magical number/threshold to distinguish the rep ranges between high and low volume? Is it subjective?
Once a week on the
He ain't natty
dora_da_destroyer
Master Baker
like another said, lose weight, do low impact cardio, weight lifting (strengthens tendons and joints), wear quality/supportive shoes - don't know how old you are, but it comes a time to face the fact that (cheap) heels on a daily basis or non supportive flats/flip flops contribute to foot and ankle issues, start rocking some of the supportive brands of shoes (their cute ones at least), use insoles, and incorporate more tennis shoes into your wardrobe, you can also take joint supplements or use MSM
dora_da_destroyer
Master Baker
anyone got a legit plateau breaking/rapid fat loss diet. i kinda been middling along, been sticking to calories most days, but i know i'm not adhering to high quality calories as much as i should (been eating junk food - yes junk food @The ADD 
lol - and not eating in regular intervals). i just wanna hit something hard for 7-10 days to find my focus. ughhhh why cant weight loss = exercise >>>>> diet. diet is the hardest part 
lol - and not eating in regular intervals). i just wanna hit something hard for 7-10 days to find my focus. ughhhh why cant weight loss = exercise >>>>> diet. diet is the hardest part
So helpful, I only wear quality heals and not often
But I pretty much rock flats all the time, I dedo need more foot support
But I pretty much rock flats all the time, I dedo need more foot support