I recently picked up the NROL book and just finished reading through it. I'm excited to start the break-in program next week! From what I've read and heard, this program is going to get me into the best shape of my life, and I'm excited to take the first step.
I had a question for some of the veterans though. Have you noticed any increase in your calf muscle size? My legs have a weird shape where they're pretty skinny below my knee, but I have some extra fat around my hips. I'm hoping that the NROL will even out my legs some more (lose fat in my thighs, increase calf-size). I haven't done a lot of squats, and I'm guessing that they hit the calves pretty hard.
Welcome mooker. I've completed the Break-In and Fat Loss I phases and am currently doing Fat Loss II. For me personally, I wouldn't say the squats hit my calves that hard...in terms of noticing soreness, etc. There is a significant lower body emphasis on these workouts, so there must be some benefit to the calves. You could always add some calf presses or raises to the end of your workouts...I've started doing that myself.
Check out the Training Log forum to get an idea of how other NROL-ers are doing. Good luck.
-fin
__________________ “I have always done my duty. I am ready to die. My only regret is for the friends I leave behind me.”
-- Zachary Taylor, 12th U.S. President, 1849-1850
Your calves will get a workout keeping your feet stable on squats, deads, and lunges.
Even without any calf-specific work, my calves were the first place I noticed changes doing NROL. My wife (who's opinion counts for more) noticed my arms first.
Step-ups ago go, push press, dynamic lunges all over the show, along with other good stuff.
Your calves get planty of work in NROL believe me.
__________________
Regret for the things we did can be tempered by time; it is regret for the things we did not do that is inconsolable. -- Sidney J. Harris
I've completed FLI and I'm a week away from completing Hypertrophy I. I've added calf raises to the Hypertrophy I routine. I do them first. Although your calves are doing a lot of work to stabilize you during lower body excercises, they're not fully contracting unless you're getting up on your toes.
Alwyn adds a calf raise to the end of a couple moves as a variation, but for me it's not enough. There's no way I can use enough weight on a high pull or DL to really challenge my calves.
I haven't noticed any significant size increase (I think I'm geneticially predisposed; no one in my family has any calves to speak of) but I have noticed that I have more definition to my calves than ever before; since using NROL.
I have especially skinny calves also so I emailed lou and asked about it: Here's what Lou said:
That's actually a good question. If you're going to try to isolate a "body
part," the calves might be the best choice.
My advice on how to do it is pretty generic: When you get into hypertrophy
programs, just work your calves for the same sets and reps you used for
squats or deadlifts on the days you work your lower body. If you work them
after you do the major movements, you won't have any interference with your
performance of those movements. And recovery shouldn't be a major problem.
I wouldn't do anything fancy, just the basic straight-leg calf raise one
workout and the bent-knee calf the next time you do lower-body work.
When you do the strength programs, you probably want to cut back on calf
work -- certainly, you don't want to apply the techniques you're using on
deadlifts and squats.
Also, keep the ankle joints flexible. You can do calf exercises right at
your desk -- just point your toes, then lift your toes as high as you can up
toward your knees. Ankle-joint flexibility might actually help you in the
squat, and a bigger squat will give you bigger calves. Nice feedback loop,
eh?
I've actually been doing a Ian King calf routine AT THE BEGINNING of my workouts that I found on T-Nation but I'm not sure I could relocate it. I think its helping.
peace,
Matt
mhunter: I did a quick search on t-nation and found this calf workout, I believe it's the one you're referring to. I'll paste it here:
Quote:
This appeared in T-mag a while back, but I'll reprint it for you here. Warning, this is one of those programs where you'll have to suck up your ego and try to hold back the tears as you do the bodyweight only exercises!
1) Single-leg standing calf press to failure using bodyweight, done at a 321 tempo (Check out our FAQ section for an explanation of tempo prescriptions.)
No rest, then:
2) Same leg, single-leg bodyweight calf press to failure with your torso bent forward, at 321
No rest, then:
3) Same leg, single-leg calf press on incline leg press machine at 321
No rest, then:
4) Same leg, single-leg calf press on seated calf press machine at 321
No rest, then:
5) Same leg, single-leg toe ups (dorsi flexion?you can do this on the lying leg curl machine by putting your toes under the bottom roller pad and raising the foot toward your body) to failure at 311
No rest, then:
6) Same leg, single-leg hopping for between 60-120 reps, without any heel contact on ground (height of hop is not that important for now? just get the volume in? the more the better)
No rest, then:
7) Same leg, single-leg balance for 30 seconds to one minute (if you find it to be easy, close your eyes)
Ian recommends you rest for a minute or two then do the other leg.
NROL and Calf muscles
Linear Mode
