Almost every time I'm at my gym, I notice at least one bodybuilder training his or her calves using partial repetitions.
Their range of motion is only about 1-2 inches.
In addition, some of them are bouncing up and down using a weight that's definitely too heavy for them.
This is a serious mistake in your calf training.
For safe and more effective calf training, each calf raise repetition must be performed using a full range of motion.
There are several reasons why this is necessary.
Safety- One of the primary reasons many bodybuilders use partial reps is that they believe that using heavy weights is the key to calf muscle growth.
However, the use of heavy weights is not the only way to build calves.
In fact, doing partial reps with a weight that is too heavy will put too much stress upon your Achilles tendon, which could cause a tendon rupture or tear.
If you incur an Achilles tendon rupture or tear, then your calf training days are over for a while.
Recovery from an Achilles tendon injury is arduous and lengthy.
You should select your calf raise weights at the maximum weight that enables you to achieve a full range of motion.
A full range of motion is attained when you're able to raise up on your toes for a peak contraction of your calf muscles at the top AND lower your heels to a deep, full stretch at the bottom.
Use the full ankle joint range in every calf raise rep.
Muscle Fiber Stimulation- We use our calves every day.
However, during our daily activities such as walking, stair climbing, jogging, and running, we rarely achieve a full range of motion at the ankle joint.
Therefore, the calves are already accustomed to a partial range of motion (or partial rep) outside of the gym.
So, what's the point of exercising within in the same range of motion at the gym?If you do that, then the calves are never challenged to their limits.
You're merely exposing them to the same type of activity.
One benefit of a full range of motion repetition is that it takes more time to perform as compared to the time to perform a partial rep.
A full range of motion repetition will increase the "Time Under Tension" or TUT of the calf muscles.
A full range rep will take about twice as long as a partial rep.
This increased TUT will provide more muscle fiber stimulation to promote more calf muscle growth.
Increased Flexibility- As stated above, we seldom achieve a full range of motion in our calves during our daily activities.
Performing full range reps will help increase the ankle flexibility and keep your calf area muscles, tendons and ligaments in better shape.
As you perform your calf exercises, make sure that you achieve a full range of motion in every repetition.
You'll be increasing the muscle stimulation and flexibility in your calves.
In addition, you'll be minimizing calf muscle and tendon injuries.
For a FREE REPORT on calf training and more information on unique and advanced calf training techniques, visit this site.
Their range of motion is only about 1-2 inches.
In addition, some of them are bouncing up and down using a weight that's definitely too heavy for them.
This is a serious mistake in your calf training.
For safe and more effective calf training, each calf raise repetition must be performed using a full range of motion.
There are several reasons why this is necessary.
Safety- One of the primary reasons many bodybuilders use partial reps is that they believe that using heavy weights is the key to calf muscle growth.
However, the use of heavy weights is not the only way to build calves.
In fact, doing partial reps with a weight that is too heavy will put too much stress upon your Achilles tendon, which could cause a tendon rupture or tear.
If you incur an Achilles tendon rupture or tear, then your calf training days are over for a while.
Recovery from an Achilles tendon injury is arduous and lengthy.
You should select your calf raise weights at the maximum weight that enables you to achieve a full range of motion.
A full range of motion is attained when you're able to raise up on your toes for a peak contraction of your calf muscles at the top AND lower your heels to a deep, full stretch at the bottom.
Use the full ankle joint range in every calf raise rep.
Muscle Fiber Stimulation- We use our calves every day.
However, during our daily activities such as walking, stair climbing, jogging, and running, we rarely achieve a full range of motion at the ankle joint.
Therefore, the calves are already accustomed to a partial range of motion (or partial rep) outside of the gym.
So, what's the point of exercising within in the same range of motion at the gym?If you do that, then the calves are never challenged to their limits.
You're merely exposing them to the same type of activity.
One benefit of a full range of motion repetition is that it takes more time to perform as compared to the time to perform a partial rep.
A full range of motion repetition will increase the "Time Under Tension" or TUT of the calf muscles.
A full range rep will take about twice as long as a partial rep.
This increased TUT will provide more muscle fiber stimulation to promote more calf muscle growth.
Increased Flexibility- As stated above, we seldom achieve a full range of motion in our calves during our daily activities.
Performing full range reps will help increase the ankle flexibility and keep your calf area muscles, tendons and ligaments in better shape.
As you perform your calf exercises, make sure that you achieve a full range of motion in every repetition.
You'll be increasing the muscle stimulation and flexibility in your calves.
In addition, you'll be minimizing calf muscle and tendon injuries.
For a FREE REPORT on calf training and more information on unique and advanced calf training techniques, visit this site.
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