The Triple Shot is a training technique which allows the bodybuilder to stimulate each muscle group from the three most important angles. It’s not a super-set, which is designed for fast blood loading. And it’s not a giant set, designed for complete muscle annihilation. Rather, the Triple Shot is a technique designed to isolate the three largest parts of a muscle group, then delivering the three most effective movements for hitting these areas. The goal, of course, is the most possible muscle group stimulation leading to growth. Let’s check out routines for some of your muscle groups. Chest Flat bench press, immediately followed by incline dumbbell flyes, immediately followed by decline bench press. Keep the weight heavy enough to challenge you for 6 to 10 repetitions on all sets. Back Deadlifts, immediately followed by lat pulldowns, ...

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Calves are some of the hardest body parts in which to instill new growth. For many bodybuilders, the calf size and density you achieve in your early twenties is about as far as you will go. Others will find ways to boost growth later in life, when shortcomings become obvious on the bodybuilding stage. Without further adieu, when you have tried to get those calves to grow and all else has failed… Spike volume noticeably If you’ve been using 8 to 10 sets per calf exercise, and you haven’t seen good results, don’t jump up to 12 to 14 sets per training day to see minimal new results. Instead, double your volume to 16 to 20 sets. The huge change in volume should shock those calves into growth. If you’re overtraining the group, soreness will persist and you’ll ...

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Calf training is tough, no doubt about it. Compare it to training you utilize for body parts such as chest or biceps. When it comes to those areas, you can clearly see the muscle group being stimulated. Motivation is always there because people who take interest in your training or physique will often ask to see these body parts. And since they’re visible in just about any mirror you walk past or photograph you take, you are constantly reminded of them. Calves are a whole different story. First of all, they are usually concealed in your pants. Even when you’re completing, you have no clue when they look like. When a bodybuilding show arrives, you don’t know if you’re winning handily or being destroyed in the comparison poses on calves, because you can ...

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For some body parts, improvements come easy. You can train the neck for a month with simple hand exercises and add an inch to its girth. If you’ve never squatted before, doing so for six weeks will add 10 pounds to your frame, without blinking. Calves, on the other hand, are another story. You can push them as much as you want, as frequently as you wish, and they still might not grow. It takes a special combination of heavy weights and high repetitions to make the calves grow. For starters, you need to use heavy weights. This doesn’t mean you should use “single” repetitions like bodybuilders use for powerlifting. But it does mean you should use weight heavy enough to allow only 6 to 8 repetitions, for approximately one-half of your ...

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Do you want to develop some big calves? It’s not exactly rocket science, but it cannot be something as random as showing up at the gym once a week and hitting them as you please. Here are six techniques which can help you to develop better calf muscles.   Train them twice per week If you want to grow a muscle group, you have to find a way to startle them into growing. Can you think of any way to hit them in which they haven’t seen before? How about doubling their workload and hitting them twice per week? You won’t be able to do as many sets (12 or 14 maximum) so you’ll have to make every set and every repetition count. The second workout 48 to 72 hours later may take some getting used to, ...

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Are you looking to target your calf muscles in ways they’ve never been exposed to the iron? If so, here are a few exercises and techniques that might get you started in the right direction. Use them as supplemental techniques to hit your lower legs in new ways, in conjunction with your other calf movements which have been working well for years. Very high repetition calf training We’re not talking 20-rep sets here. We’re talking about sets that move into the 60s, 80s, and even 100 repetitions per set! Warm up, and use low weight, and your slow-twitch muscle fibers will face a workout they never could have imagined! Breathing sets This is very common with 20-repetition squats, but it can be used with just about any movement. Select a weight that is very heavy, which will cause you to ...

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Calves are one of those body parts that just seem to refuse to grow for some bodybuilders. Perhaps genetics is the cause. Maybe the muscle group didn’t receive enough training attention during our formative growing years in the gym. Nothing is more effective for long-term muscle size than those first few years of beginners’ gains. Perhaps we possess a tendency to rush through our calf training and never give them the devotion (translation: number of sets) that they require for growth. Whatever the reason, that is in the past. It’s ancient history. From this point forward, we’re going to interject a new training method into our calf training which just may kick our growth into gear. This method, of course, is called high frequency calf training. First, let’s take a look at what ...

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One might think that the muscle groups of shoulders and calves didn’t have all that much in common. First off, they serve differing functions. The shoulders press weight away from the body, while the calves press the body away from the floor. They aren’t located in the same area of the body. The calves sit down below and support the entire body, while the shoulders hold the arms and chest together in most poses. We know that they are most often worked on different days. Calves are usually trained after quadriceps and hamstrings on leg day. Shoulders, on the other hand, are usually tacked onto the end of back or triceps day, or given their own day in conjunction with traps. They do have one thing in common, however. When a bodybuilder is running short ...

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Every bodybuilder worth his salt has a decently developed set of calves. Even those bodybuilder who began their careers with genetically poor calf development – such as IFBB Professionals Ronnie Coleman and Dexter Jackson – managed to rise to the top of their sport and win Mr. Olympia titles though years of heavy and intelligent calf training. The sad truth is that many of the bodybuilders you encounter in the gym won’t have underdeveloped calves because of their genetics. More times than not, it’s because they don’t dedicate the time required to actually grow them. They will opt for four quick sets of calf raises at the conclusion of their quadriceps/hamstrings workout, and then call it a day. It’s a habit shared by millions of bodybuilders around the country, and it hurts them in several ways. ...

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Let’s face it, the calves are some of the hardest body parts to develop. We try everything – bulking, leaning, cardio, heavy weights, light weights, stretching, and just about every other trick in the book. The result is that we are able to add a quarter inch to our lower legs each year, if we are lucky. Calves are a painful body part to train due to quick lactic acid buildup, and they never respond like other body parts. What are the calves so tough to grow? What is the trick? The truth is, the calves are the most used body part we have, and they are very resistant to growth. Think about it for a moment – you are on your feet for 3 to 12 hours each day, right? That’s a whole lotta ...

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