Peso que logre 20

Elongar 20 seg max

2 - 3 veces a la semana

Soleo 20 rep x 5 - 6 veces

Prensa 45º 10 – 10 – 10 rep x 6 veces
Guia 20 rep x 5 - 6

Fase excentrica 5 seg

No comer lacteos

Desayuno y 18.00
20 almendra
3 huevo cocidos + 1 yema
Avena con 20 almendras y una naranja – 1prote

Snack, pan integral

½ palta

Ultima comida 14.00 21.00 (sin la papa)

Papa
Zapallo
4 tazas de ensalada verde: espinaca, brocoli, acelga
Un poco de color: tomaje, zanhaora
Media atun
20 – 30 series
½ palta

Mistake #1 – Failure to Train the Whole Calf Muscle Group

While most bodybuilders know that there are two muscles in your calf area called the
Gastrocnemius and Soleus, many don’t understand that these two muscles have different
muscle fiber compositions and different functions. Therefore, some bodybuilders treat the two
muscles as one muscle and only perform one calf exercise. However, these two calf muscles
must be trained with different exercises.

The Gastrocnemius should be trained with the leg straight and knees locked on calf
machines such as the Standing Calf Raise and Toe Press on Leg Press Machine. When the
legs are straight, the Soleus has a lesser influence in the calf raise motion than the
Gastrocnemius.

Therefore, for proper stimulation and isolation of the Soleus, you should perform your calf
raises with your legs bent, preferably at about 90 degrees. The best machine for training the
Soleus is the Seated Calf Raise.

To completely train the whole calf muscle group, you should train the Gastrocnemius AND the
Soleus by employing two different exercises – a straight leg calf raise AND a bent leg calf
raise.

Mistake #2 – Using Same Repetition Range on Every

Exercise
As mentioned above that the two calf muscles, the Gastrocnemius and Soleus, have different
muscle fiber compositions. This fact also affects the way you train each of these muscles.

The Gastrocnemius has approximately a 50% Type I – Slow Twitch muscle fiber and 50%
Type II – Fast Twitch muscle fiber. The Soleus is about 80-90% Type I fiber with the
remaining being Type II.

The Type I fiber is a smaller diameter muscle fiber and does not generate a lot of force.
However, it’s capable of high endurance. The larger Type II fiber fatigues fast, but is capable
of generating large forces and/or high speeds.

Many bodybuilders perform their calf exercises only in the 8-20 repetition range. This is a
mistake because to optimally develop both muscle fibers, you need to train in two different
repetition ranges.

Solution:
For the Gastrocnemius muscle training, half of your training should be in the 8-20 repetition
range to stimulate and develop the Type II muscle fibers and the other half should be in the
20-100 repetition range to develop the Type I fibers.

For Soleus training, your efforts will be better spent training in the 20-100 repetition range to
stimulate and grow the predominate Type I fibers.

So, for more success in building bigger calves, don’t make the two mistakes listed above.
Select the proper exercise and utilize the appropriate repetition ranges for each of the two calf
muscles.