stubborn calves and biceps

any tips for stubborn calves and biceps ?

Concentration curls help a great deal with building big biceps and shaping. my 2c

Iam blessed with naturally big calves..

The following helped me with calves:
-Full ROM!! I place my feet on the platform and let my heels touch the floor. Like if you were stretching your calves out on a step or something. I start off from that position and let my calves stretch out completely until my heels rest on the floor, pause there for a few seconds and then come back up again. Twice the burn, twice as hard and with less than half the weight. I've been doing 10 sets like that for calves 4-5 times a week with a different foot position each day. I have also been skipping rope for a few weeks now and that kills my calves! Its been about 10 weeks since I started doing that and my calves are over an inch bigger. Still small but its the only thing that has put any size on them. Being on test obviously helps though

shot man

will give it a try

willing to even try site jabs now

Great advice stanabolic i myself follow a program very slimier to yours.

Concentration exercises are best especially with stubborn biceps. get on a preacher bench (not standing) and ensure the seat is at its highest. Grab a lighter than usual dumbbell -30% your max and position yourself sitting with your opposite hand (making a fist) underneath your working arm (literally by your arm pit. Get comfortable and do slow with full extension single arm preacher curls. This helps me a lot in building strength and size. Always change up your exercises, literally you next bicep day must be completely different to your last, but following the same goals. That way you keep growing !

Calves i do everyday, always shaken up drop sets,super heavy sets, isolation work and always changing feet position outside,middle and inside. This approach has works wonders for myself, especially on cycle

Consistency is key mate, and i promise you will grow. Everyone has there own preferences, the above works for me

Regards,
Apsoester

If you have small calves and you are not on juice, I'm afraid that you will most likely never have big calves, they may just become more defined as you train them!

Biceps - any exercise that concentrates the muscle, and you should do it with good form. Do not swing your arms, keep them steady and do not use any kind of momentum! It must feel as though your bicep wants to SNAP AND TEAR out of your arm, lol!

Maybe a bit off topic, many people do not understand the importance of good form and concentration, and it pisses me off to see the guys in the gym swinging weights all over the place and only doing half the movement. Most of them probably do not have a clue what basic physics is, as it applies to the body!

Peace out and good luck with making gains bro

shot alot Wim

i am gonna juice up in july but wanna get weight up as much as possible by getting eatn and training 100% first.

please check my other post re my stack u may be able to offer sum advice there too.

i cut open cadavers for a living and do studies on their muscle structure,organs etc...would like to share what i found. Might just do some good!

How many reps you should perform in calf work depends on which exercise you are doing. In exercises where the knee is bent, such as seated calf raises, most of the load is taken by the soleus muscles. The soleus is part of what kinesiologists call the anti-gravity muscles, that is, the muscles that fire when you are in the standing position.

Muscle biopsies and autopsies have revealed that the soleus is composed of approximately 88% slow-twitch(also called type 1A or endurance fibres) muscle, and therefore responds better to lighter weights and high reps.
As such performing sets that can be completed in less than 40 seconds won't do much for optimal development of the soleus.

In exercises where the knee is straight, such as donkey calf raises and standing calf raises, the gastrocnemius handles most of the load. The gastrocnemius is composed of approximately 60% fast-twitch muscle( type 2A and 2B explosive fibres), and responds best to heavier weights, lower rep sets that can be completed in approximately 20 - 40 seconds.

Its not to say that you have to do only high reps for the soleus or only low reps for the gastrocnemius, but try and do the majority in the spesific ranges. From my point of view, do your heavier, lower rep sets first and then do your lighter, higer rep sets.Mix it up.

Pause at the bottom position. This simple trick will do a lot to promote growthin the calf muscles. After you have completed the eccentric (lowering) part of every lift, pause in the bottom position before performing the lifting part. The lenth of the pause should be 1 to 4 seconds (depending on the rep range); and the higher the number of reps, the shorter the pause.

To give you an idea of how this can work, for sets of 35-50 reps you may only pause 1 second at the bottom. For sets of 6-8 reps, the pause my need to be extended to 4 seconds.

Some other things to try:
Reduce lifting speed: Because you won't use momentum to help you complete the exercise, after 6 to 8 reps at this slow tempo (5 seconds lift, 5 seconds lower) you will feel a significant buildup of intramuscular tension in the calf muscles.

Try unilateral training: Concentrating your neyral drive on a single limb will enable you to maximize the load on the calf muscle.

Perform calf raises on a hack squat machine: Since both your body and the calf block are at a 45-degree angle, it will be easier mechanically to reach the top portion of the range.This effect will change the resistance pattern of the calf muscles, challenging the nervous system into new growth.

Now give me some carma and go turn those calves into cows!

WOW

really appreciate it man.

this forum is really helpful especially with guys like you all around.

will definately give it a crack

cant wait to get the test in and bust it up :evil: