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MONDAY MOTIVATION

EXERCISE OF THE DAY

ASSISTED INNER / LOWER CHEST 🪨

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SEATED VS STANDING CALF RAISES 🐄

Unless you're one of the few chosen dads with insane calf genetics to round out their new balances, you're probably wondering how to grow your lower legs.

Don't worry—that's me, too. But before you give those little guys the attention they need, you want to ensure you're doing the right exercises.

Everyone alternates between two main calf raise exercises: Standing Calf Raises and Seated Calf Raises.

Let's break down each movement:

Standing Calf Raises

Equipment Needed:

• A barbell, dumbbells or a calf raise machine.

Step-by-Step Instructions:

1. Position Yourself:

   • Stand upright with your feet hip-width apart. Hold a dumbbell in each hand at your sides or place a barbell across your upper back, like during a squat.

   • If using a calf raise machine, position your shoulders under the pads.

2. Engage Core:

   • Keep your core tight and your posture upright throughout the movement.

3. Lift Heels:

   • Push through the balls of your feet to raise your heels as high as possible. Feel the contraction in your calf muscles.

4. Pause at the Top:

   • Hold the top position for 1–2 seconds while flexing your calves.

5. Lower Slowly:

   • Slowly lower your heels back to the starting position until they almost touch the ground (or the step), controlling the descent.

6. Repeat:

   • Perform the desired repetitions (e.g., 10-15 reps per set).

Seated Calf Raises

Equipment Needed:

• Seated calf raise machine

Step-by-Step Instructions:

1. Position Yourself:

   • Sit on the calf raise machine or a sturdy bench with your feet flat on the footplate or ground. Position the pads just above your knees.

2. Foot Placement:

   • Place the balls of your feet on the foot platform (or on the ground), with your heels hanging off the edge if using a platform.

3. Lift Heels:

   • Press through the balls of your feet and lift your heels as high as possible, feeling the contraction in your calf muscles.

4. Pause at the Top:

   • Hold the top position for 1–2 seconds for maximum contraction.

5. Lower Heels:

   • Slowly lower your heels back to the starting position in a controlled manner, allowing your calves to stretch.

6. Repeat:

   • Perform the desired repetitions (e.g., 10-15 reps per set).

So, which is better for calf growth? Neither. Each focuses on a different part of the calf.

Seated calf raises primarily target the soleus muscle of the calf. The soleus sits underneath the gastrocnemius muscles of the calf.

Standing calf raises primarily target the gastrocnemius, the two large heads you're probably thinking of when you think of calf muscles.

To get big, well-rounded calves, focus on both movements properly and join the select few New Balance-wearing dads next summer.

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HOW MUCH SHOULD I GAIN WHEN BULKING? 🤔

Summer's over, and that means it's time to get SWOLL! Now is the perfect time to increase your calories and build solid muscle mass.

But how much? And how quickly?

If you've been lifting for a while, you have tried to dirty bulk. 

You'll usually eat high-fat, high-sugar foods that are easy to overeat in a dirty bulk. Burgers, pizza, ice cream—you name it, and you can have it.

It seems appealing at first. You'll enjoy the food and see your weight and strength shoot up. Unfortunately, soon, you'll also notice your muscle definition start to disappear, and you'll be counting down the moments until the next cut.

Unfortunately, a dirty bulk can quickly put you in a rough spot, making the next cut much longer and more complex.

Instead, I recommend you work on a lean bulk.

During your lean bulk, you'll consume 300-500 calories above your maintenance calories. The longer you've been training, the lower you can go with your calories.

Now, how much weight should you gain in a month?

There are a few different estimates, and each depends on how hard you train your nutrition and genetics. On average, here are the recommended gains according to researcher Lyle McDonald:

First Year of Proper Training: 2 pounds of muscle per month

Second Year of Proper Training: 1 pound of muscle per month

Third Year of Proper Training: ½ pound of muscle per month

Fourth Year +: 2-3 pounds per Year

So, if you aim to gain 20 pounds in a three-month bulk, know that you may gain only 6 pounds of muscle and 14 pounds of fat. Instead, aim to take your bulk slowly over several months. 

If you plan it right, you can build a lot of lean mass and gain minimal fat. Otherwise, you'll have to work hard to burn off most of the fat you've accumulated while also burning away some of the hard-earned muscle.

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A new week to Do BETTR! Go down the chute and crush your Monday!

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