I'm going to hijack one of your leg workouts for tomorrow. I need something to make me sore, got any one in particular that runs you about 60 mintes? Brutal is a requirement
I do a brutal shocker on occasion, but it doesn't last for 60 min. It's the 30 rep, 1 min squat stretch for 3 consecutive sets routine and repeated twice for calves. One on the seated calf raises and the other on the standing.
Squat Variation
- Place two 25lbs plats on the ground. Heel on the weight, toes touching the floor.
- Grab 40lbs Db's.
- Perform 30 grueling reps
- Following the completion of the 30 reps, immediately drop down into a squatted position and remain in that position for 1 minute.
- Following the completion of the 1 min stretch, go directly into a second set of 30 reps.
- 1 min squat
- Go directly in the the 3rd and final 30 reps
- 1 min squat
Calves Variation
- Use 45lbs and a 25lbs plates on the seated calf raise.
- Perform 30 reps
- Following the completion of the 30 reps, immediately allow your calves to stretch. The weight of the 45/25 will hold your calves in that deep, static contraction, hold for 1 min.
- Go into your second reps of 30
- 1 min stretch
- Third reps of 30
- 1 min stretch
Perform the same Calves variation on the standing calf raise. Either pigeon toe inward or outward, to emphasis a different of the calves.
What's the point?
If using the proper weight, preferably somewhat heavy, and performing this kind of volume, at the end of the 30 reps, your muscle fiber (take the quads) will be fighting to shorten and contract. However, while you're in the squatted position, you're withholding your muscle fiber's reaction to contract, so it continually pulls and creates a perpetual, minute long contraction. Some people's muscle will react to this stretch, some won't. If you're in the won't group, then don't do this, you'll be wasting your time. If you're in the group that does respond to the stretch, then it'll be the worst three sets of your life, especially with calves.
These are NOT more effective then standard heavy squats, but a good mix up to severely shock the system.
You can practice this same technique with chest. Use 135lbs, press it 30 times and hold a 5lbs weight on each hand to anchor down a deep, crucifix stretch for 1 min, then next 30/1 min stretch/last 30/1 min stretch.
:saw::shoot: Me? Angry??!! ha ha U Da Mayne Volcom. Strike when the iron is hot. If you're feeling totally restrained like a mustang pulling at the bit, then burst forth you thoroughbred. :clap2: Sounds like you not only had a productive time, but a fun time also. Those are never to be avoided. :cheers:
