Archive for the ‘Bodybuilding’ Category
If you really want to bring amazing biceps, triceps and shoulders to the 'gun show' then try this circuit of 9 exercises to see explosive arm muscle growth! Learn about each exercise, reps, sets and intensity below!
We've all heard the screams, the crashes, the grunts–training that sounds more like battle. Can that mentality be turned to your own advantage? Read on to find out.
You know how the old saying goes, No pain no gain! I can hear it now coming from the mouth of my high school football coach. However, is that really true? Is pain the essence of new muscle being built, or is it our body telling us to stop?
facebook.com presents Natural Mr Universe, Mr Olympia AND Flush Fitness athlete Warren Clampit performing alternate dumbbell rows at Derrimut Gym Victoria Australia in March 2011. Warren also discusses technique and this is definitely a great clip to watch before your next spinal workout session!
Source: YouTube
More Breast Enhance questions please visit :Breast-Enhancement-FAQ.com
Just have Breast Augmentation a week ago. My departed breast is significantly bigger than right one. Is this run of the mill?
I called my plastic surgeons nurse and she said its probably swelling and to wait a month to update for sure what they look like. Has anyone had this same problem? yes it is…
Just out of curiosity do breast exhaustion and breast improvement pills really work?
Like firmestra and alexia pills, can anyone speak from personal experience? if they did, don’t you mull over more people would be using them. if you want enhance your breasts naturally later you should:1) use breast enhancement exercise programs. there are impressively many…
Know this sounds unexpected but what breast improvement works best besides breast implant similar to the breast workout?
which works best? i want to know like the one they show on tv… if anyone has it please contact me! i want to know if it works! which breast improvement works best? I reflect on its that…
La Femme – Breast Enlargement Formula have anyone tried this and can i carry it contained by the uk?
There is no medication you can take to permanently enlarge your breasts. Some hormones might, but these would be a unpromising idea for a number of reason. Plant-sourced phytoestrogens might have some effect but there is…
Lactating and Breast Enlargement pills?
Hi, I have been taking breast nouns for a month now, and have notice a change from two weeks in…I own now read that lactating women shouldn’t take these pills until their milk have completely stoped…Why is this, do any of you know what the real reason is?I breast feed for…
Ladies !would you consider have a breast enlargement?
no channel – im a 34E already ! i dont need one as im already DD cup..but if i tiny boobs..similar to an A or B i definatley would consider it…personal choice,..and i think they look great OOOOOOOHHHHHHHHHHH, I would LOVE…
Ladies and Transvestitis, what supplements work for breast enlargement?
I am using Spironolactone (for acne) and have gained nearly a half a cup…DOes anyone know if that lasts even after you stop Spiro?What in the order of other supplements? Spironolactone is an anti-androgen, which ups the reign of estrogen in your body; this is not…
Ladies- are you for or against breast augmentation?
Against for me personally…I don’t need any minister to in that area lol.For other women, I don’t really thoroughness though I don’t think it should be used as a self-esteem fixer. I am against them unless they are for reconstructive surgery after breast cancer. You are…
LADIES do breast improvement creams or pills really work?
if so which is better ?creams or pills? They work, but very short term.Basically these are freshly estrogen creams or pills, all they will do is cause ducts contained by your breasts to grow – this will give you an increase, but only as much as what…
Ladies what do you presume of breast augmentation?
Or Boob job. you shouldn’t have to enjoy cosmetic surgery to feel proud of your body. anyway, guys have different preferences next to regards to the female form. the merely reason why anyone would have cosmetic surgery is if they have problems with their self-esteem (i’m not good…
Ladies! Any experiance on Breast Augmentation!!?
I am having surgery tomorrow and I am terrified!! I enjoy always had small breasts, but I go ahead and decided to get a breast augmentation. I am more scared out of your wits of the pain afterwards than anything else…any opinions Do not stress! I had my…
Ladies!! Has anyone tried innate breast inhancing pills?
I’m thinking about trying la femme and i have done my homework..so i know adjectives the possible side effects from the ingredients and such. Anyone try la femme or any other formula? How did it work for you? Did you have any abnormalities…approaching growing a third boob? lol..no…
Ladies, After A Breast Augmentation, How Long Till You Were Up And About?
I’m getting a breast augmentation in October. Getting it placed through my armpits. How long till you were up and walking around? And how long till you be lifting things as well?Any input would help.I’m getting the surgery done surrounded…
Ladies, enjoy you had/would you consider breast augmentation surgery? What is your model of the unblemished breast?
size for your body? I really thought I’d see tons of girls on here saying Yes to this question. I’m proud of adjectives you up there that are happy only just the way you are. Yeh! no i wouldn’t…
Ladies, Have u tried breasts enlargement? If so, How big did u budge?
Did u use pills, liquids, and/or cream? General question? Pete and Repeat were on the fence. Pete fell bad. Who remained on the fence?Pete and Repeat were on the wall. Pete fell off. Who remained on the fence?OKPete and Repeat be on the…
Ladies.If you’ve have a breast augmentation….?
I would really like to know what your experience(s) have be, good or bad. I’m 25, and own considered getting it done.( Not for awhile though). I used to be a C36 and very happy near my breast, not too big or small, and a couple years back when I…
LADIES: Has anyone tried intuitive breast improvement supplements of any manner and what results did you win?
I did a lot of research on this and i mean hours upon hours.Please check out http://breastnexus.com nearby is plenty of info there.Ok the first golden rule. DO NOT BUY COMMERCIAL PRODUCTS.The only ones next to…
Ladies: Have you have breast augmentation or a breast move up?
I’ve had my breasts enlarged to a size C. I want to go hindmost to a size B, but also get a breast lift. But I’m so afraid of the scar. Under the breast is one thing, but isn’t that vertical seam…
Large fluent breasts – cross-question for ladies?
I always see on here where women are seeking guidance on whether or not to get a breast reduction because they revulsion having large breasts. Often times they will articulate something like, my boyfriend really likes them but they label me self conscious or something to that effect….
My breast milk supply is particularly low surrounded by one breast. 7oz surrounded by one and 2-3oz contained by other. Can I increase that one boob?
I don’t know for sure if it will increase the supply in one as opposed to the other but my lactation nurse have told me to take a…
My breast r of small size hw can i increase it using endura mass will do?
I agree next to Sofie Maria: start writing properly, then you will feel much grown ;o)There is nothing wrong in have small breasts! hi i hve same problem as you and i have found out that puting weight…
My breast size is 32 , my waist is 26 but my hip size have increased to 37…i want to curtail my hip size .hw?
But i do not want to look tired or weak by cutting stale my diet n over working out. Do some toning exercises on the lower half of your body, but…
My breast size is 32 my husband want to increase within it so what to do ?
report him thats how you are, and he should love you the way you areIf you must you can massage yours near olive oil in circular motion everydayOh and I also hear that sleeping on your breasts makes…
My Breast Size Is Continuously /Increasing Whta Should i Do presently?
You are a lucky girl. Men love large breasts. Be proud of them. You hv no mentioned your age etc…If you are of particuler age its normal that increasing….and also some time when we squeeze or touch, pls let me know in details..may…
My breast size is single 32.is at hand any method to increase their size.do not want to use creams and lotions.?
skulk dear u wil hav an increment after marriage n thn furthr whn u concieve n deliver a baby. yes, look into inducing lactation.. I know it sound weird. But, producing milk or…
Article Source: http://www.articlesbase.com/womens-health-articles/lactating-and-breast-enlargement-pills-3064557.html
About the Author
Introduction
Burman in 1931 scoped 3 ankles using a 4.Omm sheath without distraction, he found it too tight for satisfactory visualisation. Ankle arthroscopy really came of age in the 90′s with the development of 2.5mm arthroscopes, noninvasive distraction techniques and irrigation systems.
Historical developments
Tagaki was the real father of the arthroscope. He developed a 2.7mm arthroscope. However Watanabe developed matters further producing a self-focusing 1.7mm arthroscope and arthroscoped 28 ankles, describing the standard portals and normal anatomy.
Andrews wrote one of many texts on the subject in the late 80′s. Guhl developed a skeletal distracter for the ankle and wrote an excellent text.
Yates was the first to develop a non invasive distraction technique.
Advantages and Contra-indications
ADVANTAGES
Arthroscopy allows direct articular inspection + assessment of ligaments and synovial change. One can perform intraoperative stress testing.
The following diagnoses can be made. OCD – 23.5%, Impingement – 21.3%, Chrondromalacia – 7.9%, Instability – 7.2%, DJD – 7.2%, Acute Fracture – 6.5%, Arthrofibrosis – 4.8%, Loose Bodies, Osteophytes, Synovitis, Ossicles, Torn ATFL, Cryptogenic Pain, Cyst, Chondral Fracture, Peroneal Subluxation, Torn Peroneal Tendon.
The following procedures can be performed. Debride lateral gutter – 21.8%, Excise/Drill OCD – 19.4%, Chondroplasty – 13.3%, Excise fibrous bands – 6.8%, Loose bodies – 5.7%, Rx of fracture, Diagnostic, Synovectomy, Osteophytes, Ossicles, Arthrodesis, Stabilisation CONTRA-INDICATIONS – Relative – DJD, Oedema, Impaired vascularity.
Absolute – Soft tissue infection, Advanced DJD.
Instrumentation
Ankle arthroscopy developed from the principles of knee arthroscopy and hence initially the same instruments were applied. However as experience developed with smaller instruments, distraction, and fluid management systems, arthroscopy evolved.
Irrigation – Gravity, Gravity assist, Pumps.
Athroscopes – Hopkins 2.3mm, 2.7mm and 1.9mm diameters, 30 & 70 degree.
Distraction – Non invasive.
Instrumentation – Spinal needles, Probes, Dissectors – elevating OCD lesions, ossicles, Graspers – flat tipped or pitbull for small or large loose bodies (2.7-3.Omm), Basket forceps – straight, right and left, up and down angles (2.53.00mm), Knives, Curettes, Osteotomes, Power Instruments, Thigh/Ankle Holder, Aiming jigs.
Diagnostic Arthroscopic Examination of the Ankle
Ankle arthroscopy is a useful diagnostic modality to evaluate pathology and determine correct treatment. It should not be used as a substitute for careful history taking, examination and investigation. Its main advantages are that it allows direct inspection and probing of all intra-articular structures and their dynamic assessment. As such it is virtually 100% accurate in diagnosing intra-articular disorders.
The ankle is first distended with approximately 30cc of saline. Then the anteromedial portal is established just medial to tibialis anterior at the level of the joint line carefully avoiding the saphenous nerve. Then the anterolateral portal is established using transillumination, avoiding the superficial branch of the lateral popliteal nerve. A full diagnostic inspection of the anterior compartment is then carried out. Then the posterolateral portal is made localising the entry point with a spinal needle. Then a full inspection of the posterior compartment is made. Using these three portals a full 21 point systemic ankle examination can be carried out.
SOFT TISSUE LESIONS OF THE ANKLE
These are difficult to diagnose without arthroscopy despite careful assessment and investigation. They represent some 3050% of lesions found within the ankle joint and are diagnosed and treated by arthroscopy.
Patients with such lesions present with a combination of pain, swelling, tenderness, locking and giving way.
On examination one finds a combination of tenderness, wasting, swelling, restricted range and instability.
Investigations include XR, CT, MRI, Arthritis tests. These all may be negative.
CLASSIFICATION
Congenital – Plicae / bands – excise
Traumatic – sprains, fractures, prior surgery – excise generalised synovitis, excise localised bands, excise meniscoid lesions secondary to impingement.
Impingement lesions
Lateral ligament injuries are very common, with 1 ankle sprain per 10,000 occurring per day. Some 1-50% have some chronic pain.
Anterolateral impingement is the commonest soft tissue impingement lesion and cause of pain after ankle inversion injury – Wolin coined the term “the meniscoid lesions” for the arthroscopic appearance of the lateral gutter in these patients.
Arthroscopic treatment is very successful in alleviating chronic pain in 84% both subjectively and objectively.
During dorsiflexion of the ankle the malleoli are separated and the syndesmosis is stressed, syndesmotic injuries are undoubtedly underestimated. Syndesmotic injuries are best diagnosed by a localised tenderness and a positive squeeze test pressing the tibia and fibula together proximal to the syndesmosis half way up the calf. Syndesmotic impingement is also associated with a separate distal fascicle to the anterior talo-fibula ligament. The incidence of syndesmotic injury is 3% of all ankle sprains.
Posterior impingement can occur and was first described by Hamilton with posterior “meniscus” displacing inferiorly. Also a labrum on the posterior lip of the tibia can hypertrophy when injured.
Inflammatory Lesions
Rheumatoid arthritis, X-tal synovitis, PVNS and Synovial Chondromatosis can all affect the ankle. Rheumatoid arthritis has been reported to have an arthroscopic cure. A 95% synovectomy is possible, and early synovectomy is better than later.
PVNS can be treated arthroscopically in the ankle as elsewhere. Synovial Chondromatosis is rare in the ankle, but is treated along standard arthroscopic lines.
Other arthritides have been described such as gonarthritis, Crohn’s gout, chondrocalcinosis and are treated with arthroscopic synovectomy.
Infections
Bacterial and fungal infections occur and are best treated with arthroscopic aspiration and synovial biopsy followed by washout and irrigation then appropriate antibiotic therapy.
Degenerative disease
Primary and secondary osteoarthritis can be treated arthroscopically.
Miscellaneous
Arthrofibrosis post fracture or sprain can occur and is satisfactorily treated by arthroscopic resection of the fibrous bands and early physiotherapy.
ARTICULAR SURFACE DEFECTS, LOOSE BODIES AND OSTEOPHYTES
OCD Lesions of the talus – OLT
Osteochondral lesions of the talus as such were first described in 1856 by Monro but Konning coined the term “osteochondritis” when he found similar pathology elsewhere in the body and thought the aetiology was osteonecrosis. Kappis in 1922 first applied the term osteochondritis to the ankle joint.
Berndt and Harty in 1959 postulated a traumatic aetiology and used the term transchondral fracture of the talus. O’Donoghue said the lesions were intra-articular fractures and Campbell and Ranawat felt the cause was ischaemia in 1966. Alexander and Lichtman + Canale and Belding have subsequently lent support to the traumatic aetiology in 1980. However the exact aetiology remains uncertain.
It is certainly a condition which tends to be under diagnosed bearing in mind that talar osteochondritis accounts for 4-10% of all osteochondritides. It affects males more commonly than females and a peak incidence at 20-30-years of age.
The lesions are either posteromedial or anterolateral. If they are posteromedial – 70% are traumatic – are deep and not usually displaced. They are usually caused by inversion of the dorsiflexed foot (torsional impaction) ref. Of the anterolateral lesions – 90% are traumatic – are usually thinner and are more commonly displaced. They are typically caused by inversion of the plantar flexed foot.
Clinically patients present with a history of trauma, pain, swelling, catching, givingway or locking. On examination one may find swelling and tenderness.
The diagnosis is best made by CT or MRI. A classification based on CT correlates better with the arthroscopic findings than the original classification of Berndt and Harty. Zinman and his colleagues found CT to be superior to XR’s in diagnosis, but MRI also has been advocated particularly by Dipaoala. Anderson has developed an MRI based classification and found CT to be as good as MRI except in diagnosing grade 1 lesions.
Cheng and Ferkel went on to show CT to be the scan of choice if the diagnosis is known but MRI if it is not. They have also developed an arthroscopic classification.
Treatment of the stage 1& 2 lesions is 6-12 weeks in a cast, but arthroscopy if conservative treatment fails. Stages 3 & 4 lesions are treated arthroscopically immediately.
Results of treatment are good with Loomer showing 80% good or excellent results.
The surgical approach is as follows for acute OLT. They are palpated with a hook. Loose chondral fragments alone are excised but osteochondral fragments are pinned or screwed into the base of the defect whether displaced or undisplaced.
For chronic OLT again palpate with a hook, see if it is loose. Fix it if it is loose and the underlying bone is healthy, if the underlying bone is unhealthy you need to excise the loose fragment and drill the base of the defect. Large areas can be treated by osteochondral graft large.
It has been shown by Buckwalter that penetration of subchondral bone disrupts subchondral vessels, this produces bleeding, a clot and fibrocartilagenous repair. The cells responsible for this enter from the marrow. Significant cartilage defects can be repaired by tissue which grows up drill holes to cover exposed subchondral bone.
The results of arthroscopic treatment of OLT are as good if not better than open surgery i.e. 80% plus.
Osteophytes, loose bodies, and chondral lesions of the ankle
Arthroscopic ankle surgery is also successful other pathologies apart from impingement and OLT. Martin and Ferkel in 1989 reported 71% good/excellent results for OLT lesions, 57% good/excellent results for loose bodies and osteophytes and 12% good/excellent results for DJD.
With loose bodies it is necessary to inspect the posterior compartment and you need to check all the articular surfaces carefully after their removal.
Osteophytes in the ankle are a common condition known as the “anterior kissing lesions” or “Footballers Ankle”. It is O’Donoghue in 1966 who reported a 45% incidence in American Football players, there is an even higher incidence of 59.3% in dancers. Patients with “Footballers Ankle” present with pain catching and restricted joint motion (dorsiflexion) and swelling.
Treatment aims to reproduce the normal 60 degree tibiotalar angle. One must be careful to avoid neurovascular injury when performing surgery open or closed. Arthroscopically the borders of the osteophyte are exposed with a 3.5mm soft tissue resector then the bony spurs themselves are removed with burrs. Per operative lateral x-ray prior to completion can be taken to ensure sufficient bony resection, it has been shown that one obtains better results if the patients have isolated spurs than generalised DJD but overall excellent results are achievable.
A classification with grades I-N was described by Scranton, (1-111 treatable arthroscopically) but even grade IV lesions can be addressed arthroscopically. Interestingly talofibular bony impingement can also occur.
Chondral lesions also occur and are usually caused by a sprain or also by an RTA with direct compression of the articular cartilage. The pathologies range from blistering to full thickness flap tears. These lesions are frequently missed because of normal XR in A/E. If such lesions are suspected then ankle arthroscopy is the only sure way to diagnose them with a full examination of anterior and posterior compartments required. Arthroscopic surgery is straight forward resecting chondral flaps to stable base and drill exposed bone to encourage vascular invasion and fibrocartilage formation.
Ankle arthroscopic debridement and lavage parallels that of arthroscopic treatment of DJD in other joints.
Lateral ligament instability
Lateral ligament injury of the ankle is very common; with one person in 10,000 sustaining the injury per day it is the commonest ligament injury seen by surgeons. Repeated lateral ligament injuries interfere with normal daily life and with chronic instability a minor trauma can cause a significant inversion injury with unpredictable outcome.
Surgery to correct lateral ligament instability was described as early as 1949 by Nilsonne who described a peroneus brevis transfer. But it was Brostrom who showed that direct repair of the lateral ligament was possible even years after acute injury and Hamilton reported 93% good or excellent results with a modified Brostrom procedure. With lateral ligament tears it is the anterior talo-fibular ligament fails first, calcaneo fibular ligament rupture is rare. A repair/reconstruction ideally needs to reproduce the ATFL in its anatomic position and this is what a Brostrom or Hamilton procedure does.
The diagnosis of lateral ligament instability is straight forward, there is a history of instability the lateral ligaments are tender and moving the ankle demonstrates excessive inversion and an exaggerated anterior draw test, this is when the foot and talus are translocated anteriorly in the mortis and the amount of anterior movement recorded and compared with the normal side.
Radiographic lateral stress views can be performed applying set forces of inversion. But results of such instability testing can be questionable if the calcaneofibular ligament is intact and these patients still have instability.
Arthroscopically there is ballooning of the anterolateral capsule which appears and feels thinner than normal. One frequently sees scarring of the lateral gutter and syndesmosis with associated loose bodies or ossicles and lateral dome or plafond chondral changes.
Treatment is either an open or closed modified Brostrom repair with three weeks in a below-knee cast then standard physiotherapy. Arthroscopic results are as good as open.
Ankle arthrodesis
An ankle arthrodesis if successful allows a patient to return to work and some sports with a virtually normal gait. Fusion rates have been reported from any series as in the order of 80% and infection occurring in 5-25%. Morgan in 1985 reported a 96% fusion rate with 90% good/excellent results. He maintained the contour of the talar dome, kept the ankle in neutral and used cross-screw internal fixation.
Two years earlier Schneider first described arthroscopic ankle arthrodesis. But it was Morgan who published the first report in 1987. Myerson compared open and closed techniques of ankle arthrodesis with a reported quicker fusion time arthroscopically of 8.7 versus 14.5 weeks theoretically because of the lack of disruption of the soft tissues and therefore a better blood supply to the fusing surfaces. The faster fusion rate was backed up by Ogilvie-Harris who reported an 89% fusion rate arthroscopically with 88% fused by the third post operative month!
The advantages of an arthroscopic arthrodesis are reduced morbidity, shorter Hospital stay, faster fusion rate, better cosmesis and lower complication rates. Against these are long learning curve for the surgeon and theatre staff, it is a longer procedure and requires expensive arthroscopic equipment. Also it cannot correct large varus, or rotational deformities.
The contra-indications for an arthroscopic arthrodesis are >15 Degrees deformity, a previously failed arthrodesis, the presence of infection, RSD and a charcot joint. Mann showed that the best fusion position is with the ankle in neutral, avoiding >10 Degrees plantar-flexion and with the os-calcis in 5 degrees valgus. Also the “Mann” position results in the best gait. You do however lose 70% of your total motion arc with an ankle fusion and tarsal hypermobility is increased 85%.
The arthroscopic technique is to have the standard arthroscopic set up with either invasive or non-invasive distraction. Remove all articular cartilage initially from the talar dome and planfond then the gutters to expose bleeding underlying bone and finally the anterior osteophyte needs removal as this would otherwise resist talar reduction. The fusion is secured with crossed cannulated screws. Screw positioning is arthroscopically assisted and the length of the screws can be image intensifier assisted.
The patients then spend 3 weeks non weight bearing followed by 4-6 weeks partial weight bearing. The screws can be removed later if they are causing pain. A range of 3-12 months has been reported for standard open fusion to occur, this compares unfavourably with the arthroscopic technique. Mann from a multi-centre trial recently demonstrated a 91% fusion and 84% good/excellent results. This fusion rate leaps to 96% if known poor techniques are avoided, e.g. laser, external charley type compression.
This article was specifically written for Chiropody Review and we thank Mr Simon Moyes for the time and trouble he took.
CHIROPODY REVIEW,DECEMBER 1998
Article Source: http://www.articlesbase.com/medicine-articles/the-current-state-of-ankle-arthroscopy-173938.html
About the Author
Mr Simon Moyes MB FRCS FRCSOrth is a Consultant Orthopaedic Surgeon at the Wellington & Devonshire Hospitals, London and webmaster of www.simonmoyes.com which is the source of this article.
www.fittplan.com Back Exercises The Single Arm Dumbbell Row targets the middle spinal and should be a staple in your spinal strengthening exercises routine. Demo by Chris at Fittplan.com.
Source: YouTube
Calves are among the toughest muscle groups to develop. These 5 exercise tips can help you turn those calves into cows!
Technique #1 – Ski-Jump Calf Raises
Your calf machine must be bolted down solidly to take full advantage of this technique as you’ll be pushing against the machine at an angle.
Set your shoulders in the calf-raise machine as you normally would. Now place your feet back about a foot back from there (don’t use a calf-raise block for this technique as the block may slip out) so your body is at an angle. You will look somewhat like a ski jumper when you are in this position.
Push up and forward into the calf raise from this position. This angle increases the tension in the stretch position and works the calves at a very unique angle not found in any other calf movements.
This technique is excellent for any sport requiring explosive forward movement, e.g. track, football, soccer, volleyball, etc., as the body position employed with this technique mimics that movement very closely.
It’s also especially useful if you find you’re running out of resistance on the calf machine you’re using. Since you’ll be pushing forward against the machine as well as the weight, the resistance will be greater.
Note: be sure your shoes have good grip and that you are not on a slippery surface when you use this technique. Your feet could slide out.
Technique #2 – Using Weight Plates To Hit the Inner and Outer Calves
This technique will work on any variation of the calf raise exercise from regular calf machine raises to dumbell calf raises to Smith Machine calf raises. It will not only work the inner and outer calves but it will also help you develop incredible ankle strength and stability.
Instead of using a calf block or the regular footplate of the machine, you will be using one or two 25-pound weight plates (depending on which area of your calves you want to hit) placed on the floor. These will be what you’ll be setting your feet on for the exercise.
To work the inner calves, place one 25-pound plate on the floor. Stand so that only the front inner quarters of your feet are on the plate. The sides of your feet will be half off so your ankles slope down and away. When you execute the calf raise, raise the sides of your feet and come up onto the big toe side each foot. Try to force your heels in together as you come up for a little extra inner-calf tension. Roll back down and out to complete the movement.
To work the outer calves, use two plates with about six inches of separation between them. Place the outer front quarters of your feet on the sides of the plates. Your feet will be tilted down and in. Roll up and do a calf raise then return to the start position. Make sure you hit both positions in order to keep the ankles and calves balanced.
Technique #3 – High Incline Calf Walking
For this one, you will need a treadmill with an incline. It’s really quite simple but produces an incredible, muscle-building pump in even the most stubborn of calves. It is one of the most effective techniques you can use for getting past calf-development plateaus.
Set the treadmill to the highest incline setting it’s got and set the machine to a fairly slow speed. You aren’t trying to do cardio here; you’re trying to force blood into the calves.
Walk for five to ten minutes steadily, focusing on pushing up with the calves every time you step (like a mini-calf raise). Keep your body in a straight upright position to keep the resistance on your calves.
This is an excellent way to enhance blood circulation in the calves. After you finish your set, stretch your calves hard once they are fully pumped to expand the fascia.
Technique #4 – Calf Raises On A Dumbell
When doing one-legged calf raises, stand on a dumbell handle (preferably one with round plates so it rolls). This tendency to roll will make you work to stabilize yourself as you’re doing the calf raise, increasing the effectiveness of the exercise. Be sure to hang onto something solid as you’re doing this exercise as you don’t want to slip off.
The tendency for the dumbell to roll will allow you to roll your foot over the top of the handle, giving you full extension of the calf at the top. As you come up, roll the dumbell slightly backward. Roll it slightly forward as you come down to get a better stretch.
It is also possible to do this technique on the actual dumbell plates themselves rather than the handle (make sure your are hanging on with both hands if you do this version as it is extremely unstable). Use a larger dumbell (e.g. 85 pounder) if you can, though a smaller one will still work. The reason for the larger dumbell is to be sure the plates are wide enough to stand on comfortably (a single dumbell plate can dig into your foot quite painfully).
Technique #5 – Add Sets
An Add Set is just the opposite of a Drop Set. Instead of dropping the weight over the course of an extended set, you will actually increase it, hence the “add.”
This is a very effective technique, especially for the calves, which recover from work extremely quickly. Calves need to be really overloaded to get them to grow and this technique fits the bill.
Start with a moderate weight for your first round–something you can get about 12 to 15 reps with. Do the set, step off the machine, shake your calves out then add 10 to 20 pounds (or more) onto the machine. Step back on and do as many reps as you can. Step off, add more weight to the machine and do it again. Repeat this procedure 3 to 5 times or until you can’t more than 5 or so reps with the weight. Your calves should be fully worked by then!
Conclusion:
If you are having trouble building your calves and they just don’t seem to be responding to anything, give these five calf-exercise techniques a try. They may be just what you need to spur your calves to new levels of development!
About the Author
Nick Nilsson is Vice-President of BetterU, Inc. and has been inventing new exercise techniques and exercises for 17+ years. Nick has written many exercise books including “Muscle Explosion! 28 Days To Maximum Mass” & “Metabolic Surge – Rapid Fat Loss” – for exercise pics click here.