Convict Conditioning 2 Shotgun Muscle prt 2 Calf Training

Learn more about building muscle with bodyweight exercises at www.reddeltapro...
Calves are one of the most stubborn muscle groups in the body, but it doesn't have to be so. After all, they are just like any other muscle group. They can, and will, grow if you train them well. The key is knowing how to do it.

[@ethanchaney1139]

Do jump rope. They won't necessarily build them bigger, but my calves are definitely stronger, and feel/look better overall.

[@idrissawane2059]

Tried that didn’t work

[@mangmang2000]

@@idrissawane2059 oh they do, ankle weights + jump rope =gg. As well as single leg rope but def to regular rope before you go doing accessory because your feet have to adjust if your working it enough

[@idrissawane2059]

@@mangmang2000 thanks for the tip

[@Nornagest84]

(yeah, late to the party 😅) I need to work on these especially for balance. But what really helped my calves was biking. Especially when the quads get tired, you can focus your movement more on the calves (moving your feet in circles instead of pushing down) - this really activates the calves.

[@MrWhite-yg6yk]

I've been doing this lately. High rep calf raises, all the way up on the toes and until failure. Dam, it's working like a dream! Thank you 😃

[@GabrielCáceres3]

I've been training them for over a year, using the principles of this book. If you start to feel any sort of discomfort on the toes then don't use flex hard on them. I used to press hard on my toes to "work" them while doing single leg calf rsises but after a few days I only got a temporary injury and pain on my toes, now I only press through the balls of my feet

[@jordan4541]

Looks like Murray from Impratical Jokers

[@thispersonsdad7247]

I WAS THINKING THAT

[@user-bm9sj2kh2b]

Hahahahaha

[@TheHollowClown]

Muscular and more handsome Murray

[@WFSJUBTWPTMJCFSBCJU]

I wasn't sure if i was supposed to go all the way to the tippiest of toes but now I know to. Thank you.

[@justinorosas9927]

I love watching these old videos...top notch info !

[@RedDeltaProject]

They sure are...... classic. lol Granted some of the video production isn't as good as I would like but if it helps you make progress then they do their job ;)

[@justinorosas9927]

@@RedDeltaProject video production is fine looks cool to me. Information here is key.

[@TheMontanus777]

Love the shirt ..."Beaker" from the Muppet Show, isn't it? Best regards!

[@RedDeltaProject]

Thanks Drake!

[@Ciachaczator666]

You should do reps with bent and straight knees as its been proven that doing one variation will put more strain on Soleus and another one will train gastrocnemius muscle more.

[@corybrown3275]

Hey Matt! Thanks for all the work you do! You've been a huge inspiration in my fitness journey. I still need to read Chain Training (thank you for providing that BTW) but I'm curious about generating static muscle tension (like your calves w/ feet flat on the ground). I know I have some imbalances & the main way to correct them will be waking up that nervous connection to the muscle but with some things it's as if they are "sleeping". I may feel it with movement but can't seem to generate static tension (like flexing). Any tips on the mind/muscle connection?

[@nelsonbit]

great video, thank you!

[@RyanBailey-c8w]

Great content - thanks!

[@mm-2018]

Just walk on your toes all day I mean with a pep in your step type of walk ..a bounce type of walk. my 3 year old walks on her toes trying to see the world and hers are amazing.

[@RedDeltaProject]

Thank you for the idea mm 2018. I think Arnold did something similar as well.

[@idrissawane2059]

Great tip am gonna do not that everyday from now on ty 🙏

[@ocantu1987]

currently reading CC 2 matt, dang i love it already haha. The grip/forearm training is very interesting.

[@RedDeltaProject]

Yea, it's very good to work the grip. It's amazing how weak hands and wrists limit your training, even for pushing moves like hand stands

[@gurindersingh4884]

Try this Greaat producct twitter.com/1a4def9b695cfbf4b/status/742668391975096320. Have bеeeen able gain 10 lbs in three month!!! Convict Conditioning 2 Shotgun Muscle prt 2 Calf Training

[@workjeff1951]

Develop a bounce in your step. It will solve itself.

[@MrAndras18]

I just realized a few days a go if i flex my butt ..maybe a bit the other leg muscles as well ..during raising up, or all during the exercise i can do far less rep, then just concentrating on calves.. i am not sure if its good or not, but as u said try to engaging more muscles, not just calves. But with this method its burn like hell. I do 4*30 on ground now, quite slowly.. but i cant imagine i can reach 4*90 :D in this way.

[@RedDeltaProject]

Very good! You're on the right track. Now also try to tense the quads, hamstrings and hips. It's key to use all of the muscles in the legs with calf raises.

[@ABC-gv1kf]

Calf’s, ankles and feel strength is important, as well as forearms, wrist and hands/fingers… You’re only as strong as your weakest link.

[@anwkydong5992]

What if at the top of a squat u do a calf raise

[@RedDeltaProject]

Sure, it's a good way to get in some reps. Maybe do like 4-5 reps for each squat.

[@dwill1804]

Whenever I completely lock my knees out it seems to take all the tension out of my calves and I basically get an uncomfortable Achilles' tendon stretch. When I bend my knees slightly but still keep them locked throughout the movement I get a much better contraction, is this bad form?

[@RedDeltaProject]

Not really. I keep my knees "tight" meaning they are pretty straight, but they are not locked where my weight is settling into my bones. It's kind of like if you're standing and then let your knees bend a tiny bit in preparation for walking.

[@dwill1804]

+RedDeltaProject okay thank you for the reply!

[@vaibhavjain3234]

Great video man

[@dshodaw]

I just tried tensing my calves... I can tense most groups on demand, but I can't seem to find the right button for my calves..

[@RedDeltaProject]

Wonderful! Now you're onto something that can make a big difference. The good news is it will come with practice. Even while seated trying to tense the calf will come with time.

[@regprofant6984]

I have noticed ballet dancers usually have great calves?

[@RedDeltaProject]

Yup, lots of time spent extending their ankles, that and they often extend up onto their toes which is a longer lever and more difficult than extending up on the ball of the foot.

[@JoinTheTemple]

Hi Matt, Love your vids. I don't suppose you could do one on developing the traps with BW exercises please? Obviously they are hit a bit with rows, pulls and hspu but anything targeted for them you know of? The only one I know is the handstand shrug but there must be others. Cheers.

[@RedDeltaProject]

JoinTheTemple HS shrugs are great, but one little known move is the suspension strap rear flys. Those can hit the upper traps very well indeed!

[@elviseugene1233]

You know who else has insane cav muscles Manny Pacquiao no wonder he hits so hard

[@ElreyRayo]

great tips, gracias!

[@RedDeltaProject]

You're more than welcome Ray Garcia and thank you very much for watching :)

[@jadeluvsanime]

I love your channel 😩👏

[@RedDeltaProject]

Appreciate the love and support CD, hit me up on INstagram anytime with requests and questions @red.delta.project

[@jadeluvsanime]

RedDeltaProject okay thank you 😊

[@xCorvus7x]

Well, technically big thighs and #nocalves _do_ make for chicken legs, since chicken have lower legs like twigs while their upper legs are, well, chicken legs, i. e. meaty.

[@RedDeltaProject]

lol! Great point! Need to rework the chicken leg meme for sure.

[@paulbruce5414]

This is great, Matt! If you don't mind my asking: how do you program these exercises? I could see them (and all the other "Shotgun" exercises) working in a warm-up to turn those muscles on so they better help with your main movements, or at the end to burn the crud out of the muscles.

[@gusjeazer]

I would do them last so you save energy for the big exercises. If your grip is already tired your pullups or deadlift and many other exercises would suffer, and for calves, you don't use them that intensely in most exercises, and in the ones you do, you don't want them pre fatigued.

[@paulbruce5414]

That makes tons of sense. Thanks, buddy!

[@RedDeltaProject]

Paul Bruce I save them for last as well, and I do them on complimentary days of a similar exercise. I do my calf raises after my squat workout and my towel hangs after my pull ups. The neck stuff is so quick and easy I just rock it when ever. Usually after push ups since I' m on the floor anyway.

[@dr.kasiviswanath3026]

How many days a week shd i train my calves. That's my weak point

[@RedDeltaProject]

I would hit them up at least 3-4 times. They are pretty resilient once they get through the initial stage where they get sore pretty easily.

[@sieger358]

Better once in a week or two

[@joshjo2757]

Tennis needs heavy running ... so any more intense excercise suggestions ?!

[@RedDeltaProject]

Hill sprints perhaps would be good. Shuttle runs too.

[@myscreen2urs]

I'm contemplating getting into calf training. My calves and ankles are amongst my weakest joints. My reservation (and also my reason) to starting calf training are my chronic ankle injuries. I fractured my right ankle years ago and the bone never healed properly. I haven't been able to do calf stretches for too long since. I can do them but just lightly. I also injured my Achilles break dancing and to this day, I still get issues depending on what kind of training I do. I also get some sort of pain around the outside and to the back of that same ankle. And lastly, my left posterior tibial tension gives me some issues, though this one is mild compared to the above listed issues with the right ankle. If it safe for me to get into the calf training you recommend? For building up my calves and ankles, how should I approach it in a way that won't worsen these issues, and what would you recommend for training calves and ankles in order to both rehab and strengthen them?

[@RedDeltaProject]

I feel ya Clinton, I've got a foot injury which makes some of these exercises kind of tricky. I would start off with doing calf raises flat on the floor, not on a ledge, to limit your range of motion and improve stability. Start off holding onto a wall or chair for balance but progress to where you can do them without any upper body support. Practice daily set of 10-20 reps in a slow and smooth pace and practice flexing your claves throughout the day to improve your mind-muscle connection.

[@mrsirman2177]

So you don't agree with the progression from CC2? I'm currently doing that progression, 2 years to reach 1 stretched leg from a step

[@RedDeltaProject]

For sure, I like those progressions, I also believe everyone should progress at their own pace and use the moves that feel best for them rather than sticking to a pre-set progression schedule.

[@lamajigmeg]

Great videos. I have a question. I seem to have upper abdominal distention... any tips?

[@RedDeltaProject]

Do you think it's from just development of the muscles or a problem with swelling in the upper cavity?

[@lamajigmeg]

+RedDeltaProject - I suspect it's a swelling inf the upper cavity. I've had MRIs that merely revealed a minor swelling of the liver due to OTC pain reliever use (disabled guy here).

[@shanemotschenbacher5137]

How did you flex your calf just standing and without pointing the toe ?

[@RedDeltaProject]

It takes practice, Pressing into the ball of the foot helps, but it's essentially just a matter of continuing to try and do that over and over. Eventually, the muscles learn how to tense up, which is super key.

[@shanemotschenbacher5137]

RedDeltaProject i would have to agree, Ive had trouble with calf mind muscle connection and activation lately, I feel like that movement could get it back . Thanks for the help!

[@bassbuzzmusic6681]

Calves overtrainning is good or bad

[@RedDeltaProject]

Overtraining is bad, but I haven't known anyone to over train their claves before. They can take quite a bit or work.

[@FonkaZoid]

thank you red delta. i have a question. I have changed from my previous quick pace, high reps with partials scattered in with full movement reps within each set to, slower all reps are full range and pause at top. Yet even through ive made this change i get less of a burn than when i was doing it wrong??? shall i change back to the quick pace with random partials and a wee bit of bounce as it burns more?

[@RedDeltaProject]

It's less about the pace and more about maintaining constant tension on the muscles throughout the set. Look to see if you're relaxing a bit at the bottom.

[@FonkaZoid]

@@RedDeltaProject thanks cheers

[@johnchaubuddha1231]

Been doing calf raises from convict conditioning 2. Currently on step 3. But I always have to pause after doing a certain number of reps because my calves get tired. I can't get to 70 in one go. Suggestions?

[@RedDeltaProject]

John Chau Don't worry too much about it for now John, just keep on it and make sure you're getting as much as you can out of the reps you are getting. The better you can make those reps the more your reps will grow.

[@johnchaubuddha1231]

Thanks!

[@vivekgochhayat7104]

Dothis one exercise & if your legs will not sore the tell me- "frog hops"

[@lichang4838]

Do you also do reverse calf raises to work the shin muscles or are these unnecessary when doing calf raises and squats for full range of motion?

[@RedDeltaProject]

I don't make them a habit. Don't think they are really needed.

[@Shogun973]

I do they actually give me the biggest pump when I super set them. I use a leg press and push my heels for and toes back.

[@deanwaller8283]

Li Chang they're as useful as a kettle made out of ice cream

[@Ed-tc2pg]

You can use a stretch band. Runners claim it prevents shin splints. Personally I do it out of habit but don't really notice much it's just a filler between my two main calf exercises.

[@joelbackman8330]

Only reason to train anterior tibialis is if you are a runner who wants to prevent over-use injuries

[@gusjeazer]

calf training for performance? Would it be the same or is this just for size? I don't care about leg size... wouldn't jumps suit me better?

[@RedDeltaProject]

gusjeazer Yes for sure. I would make jumping the bulk of your training, but hitting slow calf raises like this at least once a week will help add raw strength to the muscle.