Work the Stretch
The key to calf work is to hold the stretch section (toes towards the shins) for 5 seconds each repetition. Why? The Achilles tendon is the thickest tendon in the body. It's built to handle the weight of your entire body through movement. The Achilles tendon needs to be able to cope with torque and tension, whether athletic walking or dynamic and explosive movements such as sprinting or jumping.
Avoid the springy repetition that most gymnastic brothers use when training their calves. You know what I'm talking about. Do not climb on a calf machine and do that where you move your feet up and down.
Sure, the calves might burn a little if you do this long enough, but that does not mean a whole lot. And the feedback from your crappy calf development should tell you that.
The Achilles tendon says, jumping, basically, "Do not worry, Gastrocnemius, I have that." Therefore, it is important to keep the stretch part of each repetition, as the stretch reflex is eliminated and the gastroc does most of the work during the exercise. We force the Achilles to leave, "Hey bruh, it's all you do."
Loaded strains like these do a good job in getting a stubborn muscle to rise and grow; Of course, it increases the amount of time a work set is energized.
Now that you maximize the extended portion of each repetition, let's talk about how to maximize the concentric or stroke range.
Roll to the Big Toe and Hold
Once you move into the concentric part of the repetition, you need to maximize the peak contraction. We want the calf to be as short as possible. Roll your feet inwards with your foot toward the big toe.
Think ballerina calves. They do not spend much time elongating their calves as compared to the time they spend on their big toes with their weight (literally). Thus, their calves remain in a maximum shortened position and work most of the time in a state of peak contraction. So it's a tremendous value to maximize this position in your calf movements.
If you rolled your big toe, hold this contraction for 3 seconds before lowering it.
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