If your calves need some new growth, nothing is better than donkey calf farming. The old-school bodybuilders did with a training partner (or two) on their backs. Then donkey calf rearing machines were added. And many people still use them today with a diving belt.
Although these variations are effective, they have many disadvantages. If we go through the pros and cons first, then I'll show you a new way to put them into practice.
The Benefits of Donkey Calf Raises
1 – Highest EMG activity
Research related to EMG on various topics Calf exercises are scarce. Apparently, funding for research on building calves is not as popular as curing cancer. Studies by Dr. med. However, Tudor Bomba and Lorenzo Cornacchia have shown that donkey calf breeding has the highest EMG activity in calf exercises.
1; It's a nice stretch
donkey calf raisings give you a good impression stretch through your superficial back line (ie the tissues that run on your back). For years bodybuilders love exercises that give the muscle a nice stretch. Call it science if you want, but it seems to be something.
3 – No Spinal Compression
The disadvantage of standing calves is that you need to load your spine to train your calves. Donkey calf raises will give your back and the CNS a break. It also frees the spine load for more important exercises such as squats, deadlifts and loaded luggage.
4 – Closed Chain
Unlike leg press calf raises (which puts you in a similar position), donkey calf raises are a closed exercise. That is, if you press your balls of your foot on the calf block, your body moves – not the block. While this is not a deal breaker for pure aesthetic training, it's a more natural and functional way to exercise your calves and may lead to better results.
The problems with the donkey's calf
1 – Inaccessible machines  There are some donkey calf breeders, but probably your gym has none.
2 – Awkward!
You probably do not want to take a sweaty walk to a guy in your gym asking him to climb you like a horse. Most people would prefer to skip donkey calf raises and simply wear training pants all year round.
3 – Hard to Go Heavy
Even if you find someone who is ready to climb you, the weight will probably not be enough. For this reason, the old pictures in which Arnold raises donkey calves often have several men or women on their backs. Hanging weights with a diving belt (another viable option) will also be difficult if you become heavier, as the weights hit the shins or push into the shins to take advantage of the problems, try angled dumbbell donkey calf casts. This exercise allows you to drive a special machine or leg injuries as hard as you like without the need for a partner.
- Place a barbell on the floor – not a landmine-style device.
- Place a calf block, a step or bumper plates in front of your dumbbell. The pole glides to the optimum distance as soon as you have loaded the weight.
- Use other benches, boxes, or other robust sports equipment to support your upper body.
- Raise the pole as desired. Hook the end of the pole to your diving belt.
- Place a collar on the end of the dumbbell to prevent the belt chain from slipping off and getting into position carefully.
- Keep your knees straight but not overstretched. Come to a full, comfortable stretch and then up to an intense, full contraction at the top.
Have fun, go for a few fun days and enjoy bigger calves!
The cure for tiny calves
No-Weights Calf Training
- Bompa, T.O. & Cornacchia, L.J. (1998). Serious strength training. Windsor, ON: Human Kinetics.