Bodybuilding Training Guide: Rocking The Calves & Shoulders To The Roof

The following workout is ideal to set your calves and shoulders on the optimal growth rate within a few months. Ideally, the calves should be trained alongside the shoulders, though with different workout. Repeat the workouts thrice a week, with a day-long rest duration in between. Start with the calve workout and then go to the shoulders, giving each at least twelve minutes. You should be done within half an hour, having reached the optimal intensity ideal for high-powered gains in mass, strength and definition.

For the calves, a single drop set is the best way to reach highest intensity and stimulation. So choose any one of your favorite calve exercise and start by performing two warm up sets. For the initial warm up set, keep the weight very light and for the second set let the weight be moderate at approximately sixty percent of the weight you will use during the drop set.

After the warm up sets, choose the appropriate weight that will allow you to perform a rep range of about six to ten reps in perfect exercise form. Perfect form is mandatory in this workout; else, the calves will be injured instead of being stimulated to grow. For the drop set, take the reps to six or ten at most until you achieve absolute muscle failure. After the muscle failure, allow no break for rest before immediately picking the bar again. For the second set, reduce the plates on the bar with a fifty percent drop, before starting the reps. Again, work the calves to between six and ten reps, to the point where your muscles reach absolute failure. The drop set workout is very effective in stimulating all the calves' muscle fibers without overtraining them. So after the final set, give yourself a rest of about one minute before starting out on the shoulder's workout.

For the shoulders, one super set and one straight set taken to absolute failure will do the job adequately. Remember that the shoulders should be trained in such a way that the front of the shoulder and the side delts are first worked out with a proper form super set, before performing a single straight set to absolute muscle failure to workout the rear delts.

Start by choosing any one type of lateral raises and any one type of compound overhead pressing movements such as the seated frontal barbell presses and or seated frontal dumbbell presses. For each exercise (lateral raise and compound overhead pressing movement), perform warm up set of between light and moderate intensity. After the warm up, go on and choose the ideal training weight for the lateral raises, ensuring that the weight will allow you to perform at least six or at most ten reps to absolute muscle failure, at the proper exercises form.

Take on the set until you reach complete muscle failure and then move immediately to the super set of a compound overhead pressing movement without any break for rest. For the super set, take the reps to muscle failure, which ought to between six and ten reps if you are using the ideal weight. This ought to do it for the front and side delts. Allow a rest period of between one and two minutes before choosing any one of the delt raises, machine or dumbbell according to your liking or availability. Take the single straight set to absolute muscle failure and you are done.