HDH
TID Board Of Directors
- Sep 30, 2011
- 3,386
- 2,815
I like the seated, plate loaded calf machine.
You could do it with any type of machine but I always seem to get more out of the seated.
I hit it pyramiding weight up, a 2 to 3 second hold at the top and a 4 second negative. I'm doing a hold but not a squeeze or attempting mind to muscle because of catching cramps. I add weight after every set. At the last set, I lean forward and strip the weight while up in the hold position until the 2 45s remain and hit some forced reps with the same hold and negative.
Total sets- 5 - 6. All sets are hold and slow negatives.
I start with a 45 on each side for 10 reps with the hold and negative. Plenty of gas left but focusing on the heavier weight as I work through the sets.
2nd set, add 10lb to each side for 9 reps.
3rd set, add 10lb to each side for 8 reps.
4th set, add 10lb to each side for 6 reps.
5th set, add 25lb to each side for 3 then strip 25s on hold. Then 3 for each 10lb and strip on holds.
Pump the 2 45s to failure and force up, hold and negative for 3 or 4.
Depending on my time, routine or overall strength during the sets, I sometimes add an additional strip set, same as set #5. Only about 25% of the time though. Leg day can get pretty rough.
Burn yo chit up
What are your favorites?
H
You could do it with any type of machine but I always seem to get more out of the seated.
I hit it pyramiding weight up, a 2 to 3 second hold at the top and a 4 second negative. I'm doing a hold but not a squeeze or attempting mind to muscle because of catching cramps. I add weight after every set. At the last set, I lean forward and strip the weight while up in the hold position until the 2 45s remain and hit some forced reps with the same hold and negative.
Total sets- 5 - 6. All sets are hold and slow negatives.
I start with a 45 on each side for 10 reps with the hold and negative. Plenty of gas left but focusing on the heavier weight as I work through the sets.
2nd set, add 10lb to each side for 9 reps.
3rd set, add 10lb to each side for 8 reps.
4th set, add 10lb to each side for 6 reps.
5th set, add 25lb to each side for 3 then strip 25s on hold. Then 3 for each 10lb and strip on holds.
Pump the 2 45s to failure and force up, hold and negative for 3 or 4.
Depending on my time, routine or overall strength during the sets, I sometimes add an additional strip set, same as set #5. Only about 25% of the time though. Leg day can get pretty rough.
Burn yo chit up
What are your favorites?
H