Leg routine.. - UK-Muscle Body Building Community

Littleluke · 29-05-2006, 09:21 PM

I'm looking for a leg routine to add some good mass especially to calves! we don't have any machines in my gym for calves which is a problem.. cheers lads/ladies

tkd · 29-05-2006, 10:20 PM

Do you have a smith machine in your gym?
If you do, place a step bench underneath the bar, stand on the step bench and rest the bar on your traps, voila! perform your standing calf raises. Making your calves go through the whole range of moiton (heels touching the floor) this helps recriuit more muscle fibres, helping to build bigger calves.

For your thighs, deep squats 4 sets 12-15 reps. Stiff legged deadlifts 4 sets 12-15 reps. Thats all, no need for isolation work yet. If you don't grow with that, then your doing them incorrectly. (the sets dont include warm up set)

Littleluke · 29-05-2006, 11:51 PM

ok thanks mate I'll give the smith a go! Is this all I need to do for calves though?

tkd · 30-05-2006, 01:19 AM

No, you must also do a calf raise exercise with your knee bent to work your soleus. The standing calf raises( knees not bent) work the gastrocnemius. To get good calves you need to develop both parts. Since you dont have the right machines in your gym, the following exercise works the soleus. refer to the image.

Peg · 30-05-2006, 04:13 AM

Wow. Great post for calves training. Thanks.

I don't have access to machines either. I use the bottom stair going up to the second floor of my house for standing calf raise. I get a very deep lower position to provide a harder push up on the balls of my feet. I will do sets of one leg at a time to make each leg work harder since all I have is my body weight for resistance.

I read that if your toes were turned outward or innward that it would damage the knee and it was better to raise on the outside or inside of the ball of the foot to work the outer and inner sides of the muscle.

I've just always done raises with feet forward.

Littleluke · 30-05-2006, 09:18 AM

Some really good info there mate, thanks for answering my question.

Magic Torch · 31-05-2006, 01:33 PM

Quote:

Originally Posted by tkd

No, you must also do a calf raise exercise with your knee bent to work your soleus. The standing calf raises( knees not bent) work the gastrocnemius. To get good calves you need to develop both parts. Since you dont have the right machines in your gym, the following exercise works the soleus. refer to the image.

Good post mate.

My old gym never old had a calf machine and the barbell raises used to hurt my knees, so I used the lying ham curl machine. Simply put the step bench on the floor and sat on the end of the machine, hooked my knees under the curl bar and lifted my toes - this worked a treat although my training buddy had to sit on the other end to stop the whole thing lifting when using a heavy weight.

Most excercises can be done in any gym you just need a bit of imagination sometimes! If you understand the movment required to work the muscle you can normally replicate it with another machine.

29-05-2006, 09:21 PM	#1 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,214	Leg routine.. I'm looking for a leg routine to add some good mass especially to calves! we don't have any machines in my gym for calves which is a problem.. cheers lads/ladies __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

29-05-2006, 11:51 PM	#3 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,214	ok thanks mate I'll give the smith a go! Is this all I need to do for calves though? __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

30-05-2006, 04:13 AM	#5 (permalink)
Peg Getting HUGE! Join Date: Feb 2006 Posts: 1,468	Wow. Great post for calves training. Thanks. I don't have access to machines either. I use the bottom stair going up to the second floor of my house for standing calf raise. I get a very deep lower position to provide a harder push up on the balls of my feet. I will do sets of one leg at a time to make each leg work harder since all I have is my body weight for resistance. I read that if your toes were turned outward or innward that it would damage the knee and it was better to raise on the outside or inside of the ball of the foot to work the outer and inner sides of the muscle. I've just always done raises with feet forward. __________________ "21st century man is not conquered by guns, nor by oppression, but by seduction." "Pride to the human heart is like lard to the pig." Aleksandr Solzhenitsyn "The best punch is the one that is both first, last, and ends the fight."

30-05-2006, 09:18 AM	#6 (permalink)
Littleluke Junior Bodybuilder Join Date: Nov 2005 Location: UK. Posts: 3,214	Some really good info there mate, thanks for answering my question. __________________ Luke Bartram - Sponsored by BODITRONICS Enter uk-muscle1 as your coupon code when shopping at boditronics to recieve 30% off RRP. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. "I do it because I can, I can because I want to, I want to because you said I couldn't" To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 2008 UKBFF South Coast - Runner Up 2008 Muscle Mayhem - 2nd place (qualified for NABBA Novice Britain)

29-05-2006, 10:20 PM	#2 (permalink)
tkd Looking Freaky Join Date: Feb 2006 Posts: 554	Do you have a smith machine in your gym? If you do, place a step bench underneath the bar, stand on the step bench and rest the bar on your traps, voila! perform your standing calf raises. Making your calves go through the whole range of moiton (heels touching the floor) this helps recriuit more muscle fibres, helping to build bigger calves. For your thighs, deep squats 4 sets 12-15 reps. Stiff legged deadlifts 4 sets 12-15 reps. Thats all, no need for isolation work yet. If you don't grow with that, then your doing them incorrectly. (the sets dont include warm up set)

30-05-2006, 01:19 AM	#4 (permalink)
tkd Looking Freaky Join Date: Feb 2006 Posts: 554	No, you must also do a calf raise exercise with your knee bent to work your soleus. The standing calf raises( knees not bent) work the gastrocnemius. To get good calves you need to develop both parts. Since you dont have the right machines in your gym, the following exercise works the soleus. refer to the image.