*** (1) Rep Max Calculator/Post A FREE AD In Minutes (Seen By Thousands) *** {538}

💪Max Calculator: Do you want to find out how strong you are? Sure we all do. Need to know what your (1) rep max is for a new workout program based on percentages? It's simple! Use the following calculator table below to figure it out. Be advised, that this is only an estimate. Your actual (1) rep max could be higher, or lower! (We hope Higher!) The first column on the left is the weight you're lifting. Line it up with the number of reps you did in order to estimate your (1) rep max, and calculate what that might be.  

😍https://listinfinity.net/rick2323/11  (New Sign Up Link)

{Chart}:   

	2	3	4	5	6	7	8	9	10
135	143	147	151	156	159	163	167	171	176
145	154	158	162	167	171	175	180	184	189
155	164	169	174	183	188	192	197	202	207
165	175	180	185	190	195	200	205	210	215
175	186	191	196	201	207	212	217	222	228
185	196	202	207	213	218	224	229	235	241
195	207	213	218	224	230	236	242	248	254
205	217	223	230	236	242	248	254	260	267
215	228	234	241	247	254	260	267	273	280
225	239	245	252	259	266	272	279	286	293
235	249	256	263	270	277	284	291	298	306
245	260	267	274	282	289	296	304	311	319
255	270	278	286	293	301	308	316	324	332
265	281	289	297	305	313	321	329	337	345
275	292	300	308	316	325	333	341	349	358
285	302	311	319	328	336	345	353	362	371
295	313	322	330	339	348	357	366	374	384
305	323	332	342	351	360	369	378	387	397
315	334	343	353	362	372	381	391	400	410
325	345	354	364	373	384	393	403	413	423
335	355	365	375	385	395	405	415	425	436
345	366	376	386	397	407	417	428	438	449
355	376	387	398	408	419	430	440	451	462
365	387	398	409	420	431	442	453	464	478
375	398	409	420	431	443	454	465	476	488
385	408	420	431	443	454	466	477	489	501
395	419	431	442	454	466	478	490	502	514
405	429	441	454	466	478	490	502	514	527
415	440	452	465	477	490	502	514	527	539
425	450	463	476	489	501	514	527	540	552
435	461	474	487	500	513	526	539	552	565
445	471	485	498	511	525	538	551	565	578
455	482	496	510	523	537	550	564	577	591
460	476	497	513	529	543	561	577	593	610
465	481	502	518	535	549	567	584	600	616
470	486	508	524	541	555	573	590	606	623
475	492	513	530	546	561	580	596	613	629
480	497	518	535	552	566	586	602	619	636
485	502	524	541	558	572	592	609	626	643
490	507	529	546	564	578	598	615	632	649
495	512	535	552	569	584	604	621	639	656
500	518	540	558	575	590	610	628	645	663
505	523	545	563	581	596	616	634	651	669
510	528	551	569	587	602	622	640	658	676
515	533	556	574	592	608	628	646	664	682
520	538	562	580	598	614	634	653	671	689
525	543	567	585	604	620	641	659	677	696
530	549	572	591	610	625	647	665	684	702
535	554	578	597	615	631	653	671	690	709
540	559	583	602	621	637	659	678	697	716
545	564	589	608	627	643	665	684	703	722
550	569	594	613	633	649	671	690	710	729
555	574	599	619	638	655	677	697	716	735
560	580	605	624	644	661	683	703	722	742
565	585	610	630	650	667	689	709	729	749
570	590	616	636	656	673	695	715	735	755
575	595	621	641	661	679	702	722	742	762
580	600	626	647	667	684	708	728	748	769
585	605	632	652	673	690	714	734	755	775
590	611	637	658	679	696	720	740	761	782
595	616	643	663	684	702	726	747	768	788
600	621	648	669	690	708	732	753	774	795
605	626	653	675	696	714	738	759	780	802
610	631	659	680	702	720	744	766	787	808
615	637	664	686	707	726	750	772	793	815
620	642	670	691	713	732	756	778	800	822
625	647	675	697	719	738	763	784	806	828
630	652	680	702	725	743	769	791	813	835
635	657	686	708	730	749	775	797	819	841
640	662	691	714	736	755	781	803	826	848
645	668	697	719	742	761	787	809	832	855
650	673	702	725	748	767	793	816	839	861
655	678	707	730	753	773	799	822	845	868
660	683	713	736	759	779	805	828	851	875
665	688	718	741	765	785	811	835	858	881
670	693	724	747	771	791	817	841	864	888
675	699	729	753	776	797	824	847	871	894
680	704	734	758	782	802	830	853	877	901
685	709	740	764	788	808	836	860	884	908
690	714	745	769	794	814	842	866	890	914
695	719	751	775	799	820	848	872	897	921
700	725	756	781	805	826	854	879	903	928
705	730	761	786	811	832	860	885	909	934
710	735	767	792	817	838	866	891	916	941
715	740	772	797	822	844	872	897	922	947
720	745	778	803	828	850	878	904	929	954
725	750	783	808	834	856	885	910	935	961
730	756	788	814	840	861	891	916	942	967
735	761	794	820	845	867	897	922	948	974
740	766	799	825	851	873	903	929	955	981
745	771	805	831	857	879	909	935	961	987
750	776	810	836	863	885	915	941	968	994

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*** How Do I Get Bigger Calves??? *** {537}

 💘Just wanted to wish everyone a Happy, Safe, & Prosperous 2022! I get asked frequently How to grow bigger calves, So I'm going to give you my recommendations based on my over 40 years of training experiences. 

As you can see from the diagram below, there are (2) muscles on the back of the leg, just below the knee, that constitutes as part of the calf muscle, and those are the Gastrocnemius (Gastroc), and the Soleus.

The Gastroc is higher on the back of the leg and has a split down the center of the muscle with a Lateral head, and a medial head, and when trained has a rounder look. The Soleus is the longer vertical muscle lying underneath the Gastroc.

Any calf exercise that you perform weather standing, or seated, will target the overall muscle. However, it should be known that when you do seated exercises with a bend at the knee you're more so Isolating the Soleus, and Standing exercises more so Isolate the Gastroc. So I recommend doing both for maximum growth.

As for weight, and volume, that will vary from person to person. I'm only giving you my perspective, and what's worked best for me. You can probably ask 10 different people this question, and get 10 different answers. You will have to experiment to see what works best for you. 

Over the years, I've changed my training methods, and I believe variety with any exercise is key, because you're keeping your body off balance, which makes it much harder to adapt. If you do the same exercises, with the same weights, and rep ranges, your body adapts to what you're doing, and your gains will come at a much slower pace. Nothing is etched in stone, but you should try to change it up about every 4-6 weeks.

At the moment, I'm in the gym 5 days per week, and train my calves everyday. Typically it's not good to train any muscle on back to back days, because it needs time to heal, and repair, but in the case of calves, you can train them as often as you like, because it's a different type of muscle. Our calves get a bit of a workout everyday anyway, because we walk on them.  

When I train my calves, I use a light, to moderate weight, and sometimes use nothing more than my own bodyweight, while keeping my rep range around 20-25, with slow controlled, full range of motion. Good squeeze at the top of the movement, and a good stretch at the bottom. If you can go heavier, and still have good form, then by all means, continue! 

Try this for about a year, every training day, and see if you don't force some growth. Genetics do play a huge part in how much gains you can get. Somedays, I will do nothing but standing exercises, and other days I will do nothing but seated. For variety, I sometimes do both. Usually I do anywhere from about 5 sets, and as high as about 15 sets. When I can get in the gym and  there isn't many people, I will do an exercise, and then go right to some form of calf exercise, and sprinkle those in during whatever body part I'm working that day, with very little rest between sets. Just enough to walk from one area, to another area. about 30-45 seconds in between sets. I can fatigue the muscle much quicker, and also get finished sooner with my workout.  

Incidentally, Calves are primarily constructed of slow-twitch muscle fibers which means they can handle a lot of endurance, and volume, but fall short on power. I've listed a few exercises you can try for optimum calf gain. (Obviously as listed, walking is something we all do) 

{Exercises You Can Try}:

1) Jogging

2) Sprints

3) Skating

4) Skiing 

5) Jumping Rope

6) Box Jumping

7) Squats

8) Seated Calf Raises (2 legs, or unilaterally)

9) Calf Raises on a Smith Machine

10) Body Weight Calf Raises

11) Calf Raises using a Hip Sled

12) Calf Raises using a Hack Squat Machine

13) Calf Raises using a Vertical Leg Press Machine

14) Calf Raises using Dumbbells

15) Calf Raises using Kettle Bells

16) Seated Calf Raises with a 45 pound plate on your lap, and a plate under your feet.

17) Cycling

18) Hiking

➤I walk around the gym, and will do calf raises on any piece of equipment that is elevated off the ground, and I do this because every piece is constructed differently, which allows me to hit the muscle from a slightly different angle. My final tip is to always stretch the muscle you're working. I stretch before, during and after. short, light, stretches will allow you to keep your mobility, and flexibility. 

💥Since I've talked about calf training, I will close this out by adding one more muscle that people really never train, other than walking, and that is the Tibia (Shin). You can train this at home if you like. It's best to stand, but you can try it seated, and that is to keep both feet planted firmly on the floor, and by keeping your heel on the floor, lift the front part of your foot as high as you can, and squeeze. This will allow you to flex the Tibia muscle. Do this for 3 or 4 quick set, about 20-25 reps each time. You can do this anywhere, at any time. If you really want to be creative, you can tie, or tape a small weight on the bottom of your shoe, and either stand, or lye down, and perform the same movement. The weight doesn't need to be anymore than about 3-5 pounds. Just a little something for resistance. 

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😀Hope you enjoyed my post, and will give some of these a try!!!

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Most people are weenies and throw in the towel at the first sign of defeat.  It’s easy to quit and that’s what most people do. To succeed at anything in life, and this includes both fitness and MLM, you must have the "I can, I will, and I shall mentality.”

You must be willing to do whatever it takes for as long as it takes.

When you get married, you say “for better or worse, till death do us part.”  You don’t go into marriage saying “I’ll try it and if it gets tough I will just quit.”  You make a vow that you will make it work no matter what.

Sadly, most individuals don’t take their wedding vows very seriously, yet we expect these same people to stick around in the MLM/Fitness industry.

Nothing in life will just be handed to you.  Nothing ever goes exactly as planned.  Nothing worth accomplishing is fast, free or easy.  If you really want something, you have to go get it.  You will have ups and downs, but you MUST persist.  That is the key.

Every successful person I know FAILED for YEARS, sometimes DECADES, before they had their first major breakthrough.  Instead of “succeeding” their way to success, they “failed” their way to success.

Get mentally tough, keep your vision in front of you at all times, and get up every time you are knocked down. You WILL get knocked down!!! That’s business!!! That's life!!!

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