Если б у меня стояла такая цель, я бы наверно послушался Чарльза Поликвина. Не знаю есть ли на русском этот документ (Q_A_Charles_Poliquin.pdf), но вот вырезка из оригинала на английском (2 разные тренировки в 5-дневном цикле):
Q: I've got calves that look like Tara Lipinski's. Once and for all, high reps or low reps?
Standing calf raises or seated calf raises? A bullet to my head or a good dose of anthrax?
A: ....
The Luke Sauder Calf Routine
Day 1: High-Volume
Exercise A: Calf Superset*
A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to
lower the weight, no pause, and 1 second to raise the weight)
A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo
*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then
rest two minutes before repeating the super set.
Exercise B: Standing Calf Raises
B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you'll be doing one, long, extended set, resting ten seconds between
each mini-set and lowering the weight in between.
After day one, you'll probably have to call the fire department to extinguish the fire in
your calves. You may also find that you have the same walk as Homer Simpson's 80-
year-old father.
Day 2: Low-Volume (to be done 48 hours after Day 1)
Exercise A: Triple Drop Standing Calf Raises
A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds
between sets.
***The pause is taken in the bottom stretch position, and be sure to take the full two
seconds.
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Тема: Что можете посоветовать на объём для икроножных мышц? (Прочитано 12425 раз)
