(air whooshing)
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- What's up muscle and strength, we're here at
Iron City Gym Houston.
Today, I'm gonna start with some calves,
trying to get my calves to 20 inches baby.
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Alright guys, the first
exercise we starting with some
standing calf raises, so this
is my favorite calf machine.
Because it's got these handles right here
they can give your own assist too,
as you get deeper into the sets.
So, what I like to do,
is what I'm about to explain you to do
Orlando, check it out.
I want you guys to go all the way down,
pause, come halfway up,
pause, and then press
and extended and pause.
Try to make sure that there's no bouncing
between the movement,
that's gonna help you guys
increase your size and your calves.
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Imma go heavier.
(metal clings)
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(metal clings)
Hold on I'll get started soon.
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I'm pretty much just gonna
go until I can't go anymore,
and then I'm gonna use my hands
(air whooshing)
on these assisted bars
to help me get another 10 rep.
So just take off
(air whooshing)
enough weight to get more reps
and get a good squeeze
on every one of them.
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(groans)
You gotta take these
calves to ultimate failure.
That's the best way that
I've been doing this
to make my calves grow.
(air whooshing)
(metal clings)
So,
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(sighs)
(mumbles)
We're missing a little bit of weight,
'cause I know my boy over here,
he lift some heavy ass shit
and I can't look like a bitch.
(metal clings)
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Started at two working sets,
I'll be going all the way down,
halfway up, pause, and
then driving to the top
and pausing for the set plus burnout.
Now I'm gonna do two sets,
where I'm going as heavy as I can
just all the way through
the movement and making sure
I get peak contraction, and then use a
self assisted bars right here as well.
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(groans)
(air whooshing)
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All right, guys.
So next, we're gonna hit
the fronts of our calves
the tibialis.
So we're gonna squeeze
all of this right here,
you don't wanna neglect these.
So if you wanna get the big calves,
you wanna have it big from all angles.
(air whooshing)
What I'm trying to do, is
I'm trying to squeeze up
with all four of my outside toes.
What that's doing is it's
applying more tension
on the outside right here,
where we're trying to work.
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(groans)
You can also drive your heel to the floor
(air whooshing)
as long as you're not
using your leg to press it,
you're just curling and pushing
(air whooshing)
with your heel.
(groans)
I'm really trynna to get some
peak contraction as well.
So, really squeezing it at
the top as hard as I can.
And making I'm squeezing
through the entire
part of the movement.
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(groans)
(metal clings)
If I know that 12 to 15 is gonna be light,
I make it hard.
So when I say that, I mean
just slowing the movement down
even more, squeezing harder.
So, (air whooshing)
if you know you need to up the weight,
at least make this set count.
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(air whooshing)
(sighs)
Can't barely pick up
my feet off the ground.
That's how you know
you've got a good pump.
Let's go a little heavier.
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(groans)
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(groans)
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(groans)
(bangs metal)
(groans)
(mumbles)
(metal clings )
Now it's time to do the same
fucking thing to the other.
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(metal clings)
(groans)
(metal clings)
Did see what I did there,
It was the last set of
calves in the tibialis .
I just wanted to really
annihilate the muscle.
So, take it to the ultimate failure.
Like I said, doing this is
what's helping me grow my calves.
So, if you're having trouble
growing your calves then,
maybe shoot up the intensity a little bit,
(air whooshing)
and you'll get there.
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(air whooshing)
She gonna measure these calves baby.
(laughs)
Let's see.
At 17,
the cows are the same, 17 inches.
The goal is to make them babies 20 inches.
All right, guys.
So now, let's see how hard I work
and how long it takes me to get there,
but I'm gonna get there.
(air whooshing)
So that concludes my cap workout today.
(air whooshing)
I hope you guys saw
something that might help you
and hit that link and subscribe.
I'll see you guys next time.
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