Share ko lang found this while browsing on Shelby Starnes' journal a brutal way to train your calves.
Used a donkey calf machine, but you could do it on a standing or seated machine as well.
This is "one set": 10 reps, followed by a 10 second hold at contraction (flex hard!) then 10 more reps, followed by another 10 second hold at contraction (get up on your tip toes!), followed by another 10 reps, then lastly a final 10 more seconds at contraction. So 30 reps total, and 30 seconds at contraction.
Repeat this whole thing 2 more times for 3 "sets" total. I rested about 90 seconds between sets.
You'll need to use a light weight - on the donkey machine I used 120 for the first set, then 140 for the second, and 160 for the third (I normally use 200 to 300 pounds on that machine for 10-20 reps).
Share ko lang found this while browsing on Shelby Starnes' journal a brutal way to train your calves.
Used a donkey calf machine, but you could do it on a standing or seated machine as well.
This is "one set": 10 reps, followed by a 10 second hold at contraction (flex hard!) then 10 more reps, followed by another 10 second hold at contraction (get up on your tip toes!), followed by another 10 reps, then lastly a final 10 more seconds at contraction. So 30 reps total, and 30 seconds at contraction.
Repeat this whole thing 2 more times for 3 "sets" total. I rested about 90 seconds between sets.
You'll need to use a light weight - on the donkey machine I used 120 for the first set, then 140 for the second, and 160 for the third (I normally use 200 to 300 pounds on that machine for 10-20 reps).
mga masters, usually nahihirapan ako sa leg workout kasi natakbo din ako..at pag araw na ng leg workout ko, medyo hindi pa ito nakaka recover sa pagtakbo ko the previous day...
pwede kayang pag suot ako ng foot weights while running as substitute sa leg workout ko? hindi ko kasi talaga kayang i give up ang running...
iba yung running at iba yung legs Workout.... Pwede rin naman na once a week meron kang Legs workout, keysa wala.... ngayon dinadamdam ko na talaga na dapat may legs workout pala, dahil di ko to pinansin eh,.. puro lang ako sa upper body....
iba yung running at iba yung legs Workout.... Pwede rin naman na once a week meron kang Legs workout, keysa wala.... ngayon dinadamdam ko na talaga na dapat may legs workout pala, dahil di ko to pinansin eh,.. puro lang ako sa upper body....
tandaan nyo nasa huli ang pag sisiss wahahahah! ituring nyong parang upper body din ang legs kung ayaw nyong mahirapan if ever na mag papalaki kayo ng katawan.
nag check ako sa youtube ok naman sir.. normal lang daw to sabi sakin ni sir buh heheh.. masel naman msakit hehe.. 1st time ko kasi .. thanks sa inyo.. )
iba yung running at iba yung legs Workout.... Pwede rin naman na once a week meron kang Legs workout, keysa wala.... ngayon dinadamdam ko na talaga na dapat may legs workout pala, dahil di ko to pinansin eh,.. puro lang ako sa upper body....
Tama, iba ang running.
salamat mga bossing sa inputs..siguro medyo dapat seryosohin ko na din yung leg workout ko...
parehas tayo boss prolevelz, faveo ko din upper body ko eh..:)
iba yung running at iba yung legs Workout.... Pwede rin naman na once a week meron kang Legs workout, keysa wala.... ngayon dinadamdam ko na talaga na dapat may legs workout pala, dahil di ko to pinansin eh,.. puro lang ako sa upper body....
Tama, iba ang running.
salamat mga bossing sa inputs..siguro medyo dapat seryosohin ko na din yung leg workout ko...
parehas tayo boss prolevelz, faveo ko din upper body ko eh..:)
oo nga eh kun wala tong post na thread na to ni sir Dalmas.... d ako ma encourage sa lower ko.... kaya after na post to inumpisahan ko na agad.,..... dahil tinira din nya abs ko....
Comments
Used a donkey calf machine, but you could do it on a standing or seated machine as well.
This is "one set": 10 reps, followed by a 10 second hold at contraction (flex hard!) then 10 more reps, followed by another 10 second hold at contraction (get up on your tip toes!), followed by another 10 reps, then lastly a final 10 more seconds at contraction. So 30 reps total, and 30 seconds at contraction.
Repeat this whole thing 2 more times for 3 "sets" total. I rested about 90 seconds between sets.
You'll need to use a light weight - on the donkey machine I used 120 for the first set, then 140 for the second, and 160 for the third (I normally use 200 to 300 pounds on that machine for 10-20 reps).
indeed ill try this,... Thanks sir
pwede kayang pag suot ako ng foot weights while running as substitute sa leg workout ko? hindi ko kasi talaga kayang i give up ang running...
Tama, iba ang running.
You must have a proper position tuwing mag Deadlift sire kase delikado sa Slipped disc yun
salamat mga bossing sa inputs..siguro medyo dapat seryosohin ko na din yung leg workout ko...
parehas tayo boss prolevelz, faveo ko din upper body ko eh..:)
oo nga eh kun wala tong post na thread na to ni sir Dalmas.... d ako ma encourage sa lower ko.... kaya after na post to inumpisahan ko na agad.,..... dahil tinira din nya abs ko....
I don't know bout you but I sure ain't don't want to look like those guys...