Stretch Your Way To Bigger Calves
Did you know that there is a tough tissue surrounding your muscles that can restrict your muscle growth? Yes, every muscle has a thin membrane, called the "fascia", that encases the muscle like a "shrink wrap". The fascia can restrict muscle growth. As such, many bodybuilders stretch their muscles to expand the fascia to allow more room for muscle growth. Well, your calves have a fascia too. If you want to build bigger calves, then you need to find out how to keep your fascia from limiting your calf growth.
Many trainers find that calf development is difficult. This is because calf training is not a simple process. There are many factors and principles that must be adopted in your calf training to achieve meaningful, long lasting calf growth. One of these principles is "load assisted fascial stretching".
Fascial stretching is accomplished by performing a deep stretch of the calf muscle after each exercise. Holding the stretch for 30 to 60 seconds will get the best results. In addition, the stretching will increase the range of motion in your ankles to further enhance your range of motion to ensure additional calf muscle stimulation.
The optimum time to use fascial stretching is immediately after a set of intense calf raises. This is because the calf muscles are "pumped up" and any stretching of an already expanded muscle tissue will ensure a greater stretch of the fascia. It is also recommended that the stretch be a deep stretch that stretches the calf muscle its fullest length. This is best accomplished by making sure that your stretch is "load assisted".
You can do "load assisted fascial stretching" on the Standing or Seated Calf Raise machine with a small load added on your shoulders or knees. Don't use the same weight as you used during your calf raise exercise. This will be too heavy for a "load assisted" stretch. Use about 10-25% of your exercise weight for the "load assisted fascial stretch". Start out holding the stretch for 30 seconds. As you become more conditioned and flexible, increase your stretch time to 45 – 60 seconds. Perform your "load assisted fascial stretching" immediately after each calf raise set.
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