[<3Frosty]

So why exactly did you ask why you didnt see any trap exercises in the split bhana gave you?

i know its about transformation, but i dont see any exercises for forearms or traps.

[n88tr]

i misspoke. i apologize.

i think my calves wont start growing until i can do press 1000. the max stack on the standing calve raises is 290, i was doing 240 and i did feel a lot of pressure on my shoulders, and i like the leg press better for calve work, and the seated calve raises. idk if i need to be hitting 3 different machines to be hitting the same muscle... i know i shouldnt be doing just one machine, but 2 sounds better. i'd like to hear more professional opinions than just my own though.

[<3Frosty]

To be honest, im not sure that you really need to train calves with more then one machine/exercise. Really, just like biceps or forearms, they get alot of work with other exercises like squats and other things. I know how you feel about calves, i tend to press alot with them as well, but mine are pretty good to me so im not complaining.

Its all about volume though imo. You have to hit those calves hard, and some people train them 2-3 times a week.

[n88tr]

i think for a few weeks a while back i was doing them heavy 3 time a week, mon-wen-fri and i was sore everyday. always perfect form, but i just got tired of being sore all the time. i didnt keep a log back then, also i wasn't paying close attention to diet like i am now, so i dont remember if was making any big gains.

anyhow, heavy back then meant maybe 400 on the leg press, now i'm nearing 700 so that's a big gap to consider, i think.

[mr_bhana]

Ill try an explain his in simple terms. Muscles are made up of fast and slow twitch muscle fribres. Fast twitch are more responsive to growth and are stimulated bset with heavy/moderate weight and moderate volume. Slow twitch fibres hav slower contractions, are less powerfull and have way more stamina and muscular endurance. They are stimulated best with a higher rep range

People can have different compostions of fast to slow twitch muscle fibres. The calves, are from what i read, 50/50. So it makes sense to add in a low rep heavy weight excercise and a high rep lower weight excercises to stimluate both fibres.

Slow twitch are less responsive to growth but because of the amount you have in the calves, it makes sense to train em.

Like frosty said, youre calves get alot of wark done throughout the day, when walkin running, squatting, which makes them even more stubborn for growth as they are so use to being used frequently

[n88tr]

do you think its better to do every other day as light then heavy, light then heavy, or to do heavy few reps for a few weeks and then switch it up with light many reps? i mean like the frequency of switching up light vs heavy... if it's about 50/50 split between the fast and slow twitch muscles, i would think variety would be key, ie doing it different every day. by different i mean like on mon i'd do heavy few reps and then wens light many reps and on friday back to heavy few reps.

[under construction]

Id do it like you are describing ^^^^^

[mr_bhana]

its really a personal preference, i do 3 sets heavy w/ low repson the calf raise machine and 20 reps lighter on the leg press all in the same wo, youre choice i dont really mind:)

[mr_bhana]

Always go on upon instinct, eg, if you know youre gonna fail on youre last rep of squats and youre gonna fall down and kill youreslef, dont do it! lol

[n88tr]

no, i never fool around with squats. thats a great place to get seriously injured, i don't fuck around with that. ive not squatted since my back injury so its been a while anyway.

tuesday

600 am, up for a leak

800 am, up

815
2 slices dark rye bread
2 scoops whey isolate
1 multivitamin, 1 CLA, 2 GTCPs

1120 [hoped to get back by 11, not quite]
1 full stalk broccoli
30 g chicken breast
2 GTCPs

200 pm
1 full stalk broccoli
1 yoplait yogurt
30 g chicken breast
10 g almonds

300
30 mins HIIT on stationary bike [first time for me on the bike]

430 [planned meals onward, its 356 now]
2 large carrots
30 g chicken breast
1 CLA

700
2 large carrots
30 g chicken breast
20 g almonds

930
2 large carrots
30 g chicken breast

1130
1 scoop ON casein [1 scoop is 24 g, i round a scoop and thats 28 grams]
3 CLA
30 g almonds

-- I'm regulating my almonds as good fats out more. I take 1/2 of my daily requirements [which is a total of 60 grams] before bed, I think Frosty or KM said it was good for slowing down metabolism during the night, so I'll test that out and see how it works. I just don't want to gain any more fat...

-- The 30 min bike was good, i was really feelin it in my quads and a little bit my calves. I started out on level 11, raised it to 16 and stayed there for most of the time and for the last minute i put it up to 20. 20 is where the money is at! I could grip the side handles and it told me my heart rate. I checked with my PT some time back, 2 weeks ago when i filled him in on my back details and he said my target heart rate was 145-152, and while I was doing the bike I got up to 162, but it was a stable 147-150 once i figured out a good resistance level, 16-20.

-- tomorrow I have 1 exam and an instructor meeting, but otherwise i'm free. lots of people have left uni so they gym is pretty empty which is good. Wednesday's workout will happen like Monday's: later in the day.

[allstar]

meals are looking good man, i really like HIIT on a bike

[<3Frosty]

N88tr, i give up telling you about HIIT. Ur heart rate should fluctuate much more then 3 bpm, so its obvious u arent doing it right.