Week's Best in BS Free Fitness - Vol 30

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Greg Nuckols of Stronger by Science has just released his new scientific monthly review. He takes all of the new research on strength and muscle building and writes in an easy to understand manner.

The review even comes with videos explaining the research.

Get Greg Nuckols' Monthly Applications in Strength Sport right HERE

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🇨🇦 Salama | MadeGains

 📚 Fitness based on scientific literature 

This is going to be the ultimate calf training guide based on scientific research and practical experience. But before we get into details, it's important to understand that consistent training, tracking progress and progressive overload is the foundation of the growth of any muscle. [1] Let's start with the anatomy of the calf muscle (swipe left). The gastrocnemius lateral head (LG) and medial head (MG) are the two large calf muscles that are most visible, so in this post, let's focus on those. Calf raises done in the standing position (first picture) activate the LG and MG better than the seated position. [2, 3] Foot positioning during a calf raise can further target the LG or the MG. Toes pointed out prompt greater MG activation, whereas the internal foot position (toes pointed in) cause greater LG activation. [4] Since calves are smaller muscles that require less recovery time than large muscles, training them 2- 4 times a week is a good idea. Also, using different rep ranges such as 8-10 and 12-15, can also be beneficial [5] with a focus on adding more weight and reps over time. [1] Last but not least, 3 second pause/stretch at the bottom of each rep. The type of muscle growth that results in the loaded stretch position is different than when in the contracted position. [6] So a stretch at the bottom might be the change you need from the usual time spent in squeezing in the middle and top of the rep. The free men's and women's weightlifting programs includes programmed calf training. The link is in the bio if you're interested in seeing how we laid it out. @madegains References: 1. https://www.ncbi.nlm.nih.gov/pubmed/11828249 2. https://www.ncbi.nlm.nih.gov/pubmed/12173959 3. https://www.ncbi.nlm.nih.gov/pubmed/20581696 4. https://www.ncbi.nlm.nih.gov/pubmed/20581696 5. https://www.ncbi.nlm.nih.gov/pubmed/26332783 6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2711371/

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