Hi Steemians. Today is Day 2 of my new Mass Building Training Program. Today I will be training Hamstrings and calf's.
- Walk up to the Barbell in the squat rack
- Place feet slightly narrower than your hips apart
- Grab the bar with an overhand grip. Hands should be slightly wider than your hips apart
- Keep your knees slightly bent
- Pull your shoulders back as far as you can
- Exhale out as you slowly lower the bar down keeping the bar as close to your body as possible
- Your bottom should travel out backwards as far a possible for you
- Go down as far as you can until you feel a stretch in the back of your legs (Pause for a second at the bottom).
- Exhale out and return the bar back to the top of the movement
I will using a fairly heavy weight and will do 3 sets of 6 to 8 repetitions. Once per week.
(This explanation is from one of my previous blogs).
- Adjust the machine for your height.
- Lay face down on the lying leg curl machine.
- Ensure that the pads are on the back of your legs between the bottom of your calf muscle and above your heel.
- Make sure that your torso is on the bench (Knees just of the end of the bench). Make sure you fully straighten out your legs.
- Position your toes straight out.
- Curl your legs up as far as you can while exhaling out once you reach the top of the movement hold for 1 second.
- Now slowly return back to the start position (inhaling in) and hold for 1 second at the bottom.
- Now return to the start position.
With this exercise I will be performing 3 sets of 8 to 10 repetitions.
(This explanation is from one of my previous blogs).
- Grab a raised platform so you can stand on it with the balls of your feet. Make sure its high enough so you can get a good stretch in your calf's. See image on the left. This will be your start position.
- Hop under the barbell so that the bar is resting on your traps behind your head.
- Don't lock out your knees but keep your legs as straight as you can .
- Now lift the bar up standing on the balls of your feet as high as you can.
- Once at the top of the movement squeeze your calf muscles for on second.
- Slowly lower back down to the start position until you get a full stretch at the bottom. (Don't bounce at the bottom); Hold for one second and repeat.
I will be doing 3 sets of 12 to 15 repetitions.
This exercise is performed like the Standing Calf Raise, however you will be seated and using the seated calf raise machine.
- Sit in the machine and place the pad just above your knees as shown in above picture.
- Place balls of your feet on the foot rest in front of you.
- Raise up on to your toes as high as you can.
- Once at the top of the movement squeeze your calf muscles for on second.
- Slowly lower back down to the start position until you get a full stretch at the bottom. (Don't bounce at the bottom); Hold for one second and repeat.
I will be doing 3 sets of 15 to 20 repetitions.
WARNING! These ones will burn but I find them so rewarding and effective.
