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Inb4

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Hallo Dbb'ers,

Zouden jullie mij even willen adviseren inzake het trainen van mijn kuiten.
Ik train nu 2 maanden (2x p.w.) ook mijn benen.

Ik heb het idee dat ik niet heel erg vorder (of misschien beoordeel ik te vlug).
Ik begin mijn benendag altijd met de kuiten.

In onze sportschool kan ik alleen standing calfraises doen.

Training van gisteren.

Set 1: 42 x 55 kg
set 2: 35 x 55 kg
set 3: 22 x 70 kg
set 4: 19 x 70 kg

Na elke set branden mijn kuiten flink, ik pak +/- elke training elke set 2 a 3 reps meer.
Soms speel ik ook met het gewicht, altijd hoger / nooit lager.

Ik heb nagelaten om mijn kuiten op te meten toen ik begon met mijn benen.
Ik neem dus wel toe in kracht, weliswaar langzaam.
Ook goed om te weten, momenteel eet ik onder onderhoud, ben inmiddels meer als een kilo kwijt in 6 weken, ik doe het bewust heel langzaam.

Zouden jullie de trainingen / gewichten / sets / reps veranderen ?
Ik weet dat kuiten een moeilijke spiergroep zijn, wil ik te veel / oordeel ik te snel ?

Bvd
 
Ik zou ze voorlopig net zo aan pakken als de rest van de spieren.
Het kan soms wat langer duren voor je echt flinke groei ziet en bij sommigen zullen de kuiten echt bijna niet groeien.

Als na een tijdje blijkt dat ze niet echt mee willen komen kan je altijd nog voor iets extremere aanpak gaan.
Gaandeweg kan je zo uitvinden wat beter of minder goed werkt voor sommige spieren.
 
Zorg dat je minimaal 12 tot 16 setjes doet. Voor borst doe je ook niet maar 4 setjes ;)
 
Alleen standing?

Nee hoor ;)

Kuitheffen in de legpress
Zitten kuitheffen met db net boven je knieen

Kuiten is bij mij ook kut spiergroep. Om de dag heeft bij mij wel iets gewerkt.
 
Zorg dat je minimaal 12 tot 16 setjes doet. Voor borst doe je ook niet maar 4 setjes ;)

Dit dus Marr.
Alle spieren evenredig veel en intensief aanpakken als basis.
 
Okay dan ga ik deze veranderingen doorvoeren.

Thanx, everybody
 
Je kan ze ook zittend in de smith doen. Op bench zittend en 2 plates oid onder je voeten en stang op je benen. Kan je ook zwaar gaan zittend. Met DB vond ik zelf minder prettig.
In de legpress gaat het ook lekker. Dan kan je ook voetstand variëren. Tenen naar elkaar toe en van elkaar af zeg maar.
 
Train kuiten eens bij een andere spiergroep ipv na benen.
Als je je quads aardig uitgeput hebt, kan je vaak kuiten niet meer optimaal trainen

Leuk artikel, het proberen waard?


3 Reasons Your Calves Aren’t Growing (And What To Do About It)

What do Steve Reeves, John Grimek and Reg Park have in common?

A) They were all beasts of aesthetic masculinity.

B) I don’t know any of them.

C) They all had nearly perfectly proportionate calf development.

Of course A and C are both true. And of course you want to know how to get calves like that. (If you answered B, shame on you.) Here are 3 reasons your calves don’t get mistaken for your quads yet. Just as in the above multiple choice question, 2 of them are good and one of them is bad.

Your calves aren’t small because of genetics. Here’s why.
CLICK TO TWEET


Genetics

Many people argue that calf size is almost completely genetically determined. There is some truth to this. The soleus muscle of the calves has a muscle fiber type composition that can be up to 90% slow twitch dominant. Slow twitch muscle fibers have roughly half the growth potential of fast twitch fibers. In line with this, the soleus has only 42% of the capacity of the vastus lateralis in the quads to synthesize muscle protein after training [1].
However, this difference disappears when we look specifically at type I fibers from both the soleus and the vastus lateralis [2].
Note: If you don’t know what the soleus or the vastus lateralis are, read my Muscle-specific Hypertrophy articles from the above 2 links before reading the rest of this article. Practically everything I wrote there is still true today. There is no way you can understand how to optimally train a muscle without understanding its functional anatomy.

Many people argue that calf size is almost completely genetically determined.


There’s another reason that the calves, especially the soleus, are relatively unresponsive to weight training. The calves keep your body upright when you are standing or walking. That means they are active throughout the entire day. As a result, the calves are already further developed than any other muscle in ‘untrained’ individuals. Note that this is not a genetic limit. It just means the calves need more stimulus to grow further than most other muscle groups.
Aside from their fiber type composition, there is nothing in their tissue properties that prevents the calves from growing [2-3]. There is no genetic voodoo curse cast over your calves to keep them puny for life.
More importantly, both training status and muscle architecture can be taken into account in your training program design. The calves require a high volume and a high frequency of high reps, especially the soleus. The gastrocnemius requires more moderate training parameters.
To give you an idea of the effect of volume on calf development, highly trained runners have 20% larger muscle fibers (type I and IIa) than recreationally trained runners [4]. This may not sound impressive, until you consider that the recreational runners in this study were already running up to 15 miles (25 km) and training up to 4 times a week. The highly trained runners were averaging 59 miles (95 km) a week. That means even in individuals training a muscle 4 times a week, simply doing more of the same can increase your calves by over 20%. More importantly, running is terrible for muscle development.
When trained properly, your calves should be able to become about as large as your neck and your upper arms. In men, this is the case for almost all elite drug free bodybuilders [5] and it’s the reason I brought up the classic bodybuilders earlier. In women, the calves actually have a somewhat higher growth potential than the upper arms [6]. Only if your ankles are small compared to your wrist do you have a legitimate reason to have calves that are much smaller than your arms and neck. This would mean that your ankles are significantly smaller than 125% of your wrists as a man or 120% of your wrists as a woman. These are also almost exactly the measurements corresponding to the Graecian ideal and various other templates of a perfect physique.
So, no more excuses. Your calves aren’t small because of genetics. Your calves are small because of the following 2 reasons.

Your calves aren’t small because of genetics. Your calves are small because of the following 2 reasons.


Priority

Many people have arm days, shoulder days, chest days, but how many people do you know with a day dedicated to the calves? Similarly, do you ever train your calves first during any session?
Exercise order greatly affects both the immediate effect of the exercises as well as the long term effects. A group of Brazilian researchers compared 2 upper-body training programs that differed only in the order of the exercise [7]. In one program, the bench press was performed before the triceps extension. In the other, the triceps extension was performed before the bench press. The following graph shows the effects of the 2 programs on maximal strength and muscle size. The values are effect sizes, which are a standardized measure of progress used in statistics to control for other factors like the duration of the program and variance in the training response between people. As you can see, the first exercise you perform is the exercise that progresses most and determines where you gain most muscle.

Exercise order greatly affects both the immediate effect of the exercises as well as the long term effects.


The importance of exercise order was supported in a 2012 research review [8]. Just after your warm-up, your nervous system is still fresh and no metabolic waste has accumulated in your blood yet. Your body is in a perfect state to adapt to anything you throw at it. Throughout your training, lactic acid production causes acidosis in your blood as a byproduct of not having enough oxygen to fuel energy demands. The breakdown of muscle protein floods your blood with ammonia to levels exceeding those of liver disease patients, causing brain toxicity and various neurological disturbances. Muscle fibers and their connective tissue tear and become inflamed from the tension of contracting against maximal resistance.
That’s the condition your body is in when you’re training your calves as an afterthought after a heavy leg day. Want your calves to grow? Start by giving them the attention you give your mirror muscles.

Start by giving them the attention you give your mirror muscles.


Exercise Selection

Every muscle group has a primary exercise. One that allows you to lift a heavy weight and stimulate the muscle in a natural movement pattern. The pecs have the bench press. The quads have the squat. But what do the calves have?
To find the best calf exercise, I asked several bodybuilders, fellow personal trainers and professors what their favorite calf exercise was. None met my stringent 7 principles of exercise selection. Standing calf raises came closest. The problem with calf raises is that the ankle, specifically the talocrural joint, is a hinge joint. The ankle can only cause movement in a rotary fashion, just like the elbow. Yet calf raises are a straight up-and-down motion. This is why good calf raise machines have a shoulder or foot pad with a hinge instead of a slider.
However, even if you have access to a calf raise machine like that, calf raises are not optimal. The design of the machine will never perfectly fit your anthropometry. It’s designed with the average foot length and body height in mind. If you have muscular legs, you know the feeling of regular jeans feeling like skinny jeans on your legs while still being incredibly baggy around your waist. That’s the same reason you need a custom tailored exercise for the calves.

The pecs have the bench press. The quads have the squat. But what do the calves have?


There’s another reason why calf raises are suboptimal. The length-tension relationship of the calves and the Achilles tendon makes the calves strongest when they are stretched or in the partial range of motion used during walking. Combined with the imperfect hinge mechanic, this results in calf raises having a sticking point in the top portion of the movement. Many people also feel that calf raises are somewhat off as a movement.
The solution? Calf jumps. Calf jumps start and end in the same position as regular standing calf raises. However, instead of performing a strict calf raise, you jump to the top position. Thinking of jumping will automatically cause your knees to move forward followed by the natural extension pattern of a jump. As a result, calf jumps have an excellent resistance curve.
Note that your feet and your shoulders should never leave contact with the machine. If you feel this will be the case, you are using far too little weight. This is a true strength exercise. You should be able to use more weight than you can squat. Your core will be heavily taxed and you should warm up properly before doing these.
Here’s a video of my client and British regional bodybuilding champion Fabiano Giglio performing calf jumps.
https://
https://


Don’t have a calf raise machine? You can also do calf jumps in a Smith machine (it’s more than a coat rack after all!) or a closed chain leg press, as demonstrated here by Mexican Bikini competitor Adriana Manco.

Conclusion

You are now armed with one less excuse for puny calves, one more exercise for monstrous calves and all the scientific knowledge you need to optimize your calf training program. Go put it to use.
 
Kies een oefening met gebogen knieen en een met gestrekte knieen. Zelf houd ik het bij 1 warmup set en 1 all out set omdat mijn voeten ook gaan verzuren met meer volume.
 
Je kan ze ook zittend in de smith doen. Op bench zittend en 2 plates oid onder je voeten en stang op je benen. Kan je ook zwaar gaan zittend. Met DB vond ik zelf minder prettig. In de legpress gaat het ook lekker. Dan kan je ook voetstand variëren. Tenen naar elkaar toe en van elkaar af zeg maar.

Ja dat is idd een idee, ga het even laten bezinken.

Dank je, Marina
 
Train kuiten eens bij een andere spiergroep ipv na benen. Als je je quads aardig uitgeput hebt, kan je vaak kuiten niet meer optimaal trainen Leuk artikel, het proberen waard? 3 Reasons Your Calves Aren’t Growing (And What To Do About It) What do Steve Reeves, John Grimek and Reg Park have in common? A) They were all beasts of aesthetic masculinity. B) I don’t know any of them. C) They all had nearly perfectly proportionate calf development. Of course A and C are both true. And of course you want to know how to get calves like that. (If you answered B, shame on you.) Here are 3 reasons your calves don’t get mistaken for your quads yet. Just as in the above multiple choice question, 2 of them are good and one of them is bad. Your calves aren’t small because of genetics. Here’s why. CLICK TO TWEET Genetics Many people argue that calf size is almost completely genetically determined. There is some truth to this. The soleus muscle of the calves has a muscle fiber type composition that can be up to 90% slow twitch dominant. Slow twitch muscle fibers have roughly half the growth potential of fast twitch fibers. In line with this, the soleus has only 42% of the capacity of the vastus lateralis in the quads to synthesize muscle protein after training [1]. However, this difference disappears when we look specifically at type I fibers from both the soleus and the vastus lateralis [2]. Note: If you don’t know what the soleus or the vastus lateralis are, read my Muscle-specific Hypertrophy articles from the above 2 links before reading the rest of this article. Practically everything I wrote there is still true today. There is no way you can understand how to optimally train a muscle without understanding its functional anatomy. Many people argue that calf size is almost completely genetically determined. There’s another reason that the calves, especially the soleus, are relatively unresponsive to weight training. The calves keep your body upright when you are standing or walking. That means they are active throughout the entire day. As a result, the calves are already further developed than any other muscle in ‘untrained’ individuals. Note that this is not a genetic limit. It just means the calves need more stimulus to grow further than most other muscle groups. Aside from their fiber type composition, there is nothing in their tissue properties that prevents the calves from growing [2-3]. There is no genetic voodoo curse cast over your calves to keep them puny for life. More importantly, both training status and muscle architecture can be taken into account in your training program design. The calves require a high volume and a high frequency of high reps, especially the soleus. The gastrocnemius requires more moderate training parameters. To give you an idea of the effect of volume on calf development, highly trained runners have 20% larger muscle fibers (type I and IIa) than recreationally trained runners [4]. This may not sound impressive, until you consider that the recreational runners in this study were already running up to 15 miles (25 km) and training up to 4 times a week. The highly trained runners were averaging 59 miles (95 km) a week. That means even in individuals training a muscle 4 times a week, simply doing more of the same can increase your calves by over 20%. More importantly, running is terrible for muscle development. When trained properly, your calves should be able to become about as large as your neck and your upper arms. In men, this is the case for almost all elite drug free bodybuilders [5] and it’s the reason I brought up the classic bodybuilders earlier. In women, the calves actually have a somewhat higher growth potential than the upper arms [6]. Only if your ankles are small compared to your wrist do you have a legitimate reason to have calves that are much smaller than your arms and neck. This would mean that your ankles are significantly smaller than 125% of your wrists as a man or 120% of your wrists as a woman. These are also almost exactly the measurements corresponding to the Graecian ideal and various other templates of a perfect physique. So, no more excuses. Your calves aren’t small because of genetics. Your calves are small because of the following 2 reasons. Your calves aren’t small because of genetics. Your calves are small because of the following 2 reasons. Priority Many people have arm days, shoulder days, chest days, but how many people do you know with a day dedicated to the calves? Similarly, do you ever train your calves first during any session? Exercise order greatly affects both the immediate effect of the exercises as well as the long term effects. A group of Brazilian researchers compared 2 upper-body training programs that differed only in the order of the exercise [7]. In one program, the bench press was performed before the triceps extension. In the other, the triceps extension was performed before the bench press. The following graph shows the effects of the 2 programs on maximal strength and muscle size. The values are effect sizes, which are a standardized measure of progress used in statistics to control for other factors like the duration of the program and variance in the training response between people. As you can see, the first exercise you perform is the exercise that progresses most and determines where you gain most muscle. Exercise order greatly affects both the immediate effect of the exercises as well as the long term effects. The importance of exercise order was supported in a 2012 research review [8]. Just after your warm-up, your nervous system is still fresh and no metabolic waste has accumulated in your blood yet. Your body is in a perfect state to adapt to anything you throw at it. Throughout your training, lactic acid production causes acidosis in your blood as a byproduct of not having enough oxygen to fuel energy demands. The breakdown of muscle protein floods your blood with ammonia to levels exceeding those of liver disease patients, causing brain toxicity and various neurological disturbances. Muscle fibers and their connective tissue tear and become inflamed from the tension of contracting against maximal resistance. That’s the condition your body is in when you’re training your calves as an afterthought after a heavy leg day. Want your calves to grow? Start by giving them the attention you give your mirror muscles. Start by giving them the attention you give your mirror muscles. Exercise Selection Every muscle group has a primary exercise. One that allows you to lift a heavy weight and stimulate the muscle in a natural movement pattern. The pecs have the bench press. The quads have the squat. But what do the calves have? To find the best calf exercise, I asked several bodybuilders, fellow personal trainers and professors what their favorite calf exercise was. None met my stringent 7 principles of exercise selection. Standing calf raises came closest. The problem with calf raises is that the ankle, specifically the talocrural joint, is a hinge joint. The ankle can only cause movement in a rotary fashion, just like the elbow. Yet calf raises are a straight up-and-down motion. This is why good calf raise machines have a shoulder or foot pad with a hinge instead of a slider. However, even if you have access to a calf raise machine like that, calf raises are not optimal. The design of the machine will never perfectly fit your anthropometry. It’s designed with the average foot length and body height in mind. If you have muscular legs, you know the feeling of regular jeans feeling like skinny jeans on your legs while still being incredibly baggy around your waist. That’s the same reason you need a custom tailored exercise for the calves. The pecs have the bench press. The quads have the squat. But what do the calves have? There’s another reason why calf raises are suboptimal. The length-tension relationship of the calves and the Achilles tendon makes the calves strongest when they are stretched or in the partial range of motion used during walking. Combined with the imperfect hinge mechanic, this results in calf raises having a sticking point in the top portion of the movement. Many people also feel that calf raises are somewhat off as a movement. The solution? Calf jumps. Calf jumps start and end in the same position as regular standing calf raises. However, instead of performing a strict calf raise, you jump to the top position. Thinking of jumping will automatically cause your knees to move forward followed by the natural extension pattern of a jump. As a result, calf jumps have an excellent resistance curve. Note that your feet and your shoulders should never leave contact with the machine. If you feel this will be the case, you are using far too little weight. This is a true strength exercise. You should be able to use more weight than you can squat. Your core will be heavily taxed and you should warm up properly before doing these. Here’s a video of my client and British regional bodybuilding champion Fabiano Giglio performing calf jumps. http:// http:// Don’t have a calf raise machine? You can also do calf jumps in a Smith machine (it’s more than a coat rack after all!) or a closed chain leg press, as demonstrated here by Mexican Bikini competitor Adriana Manco. Conclusion You are now armed with one less excuse for puny calves, one more exercise for monstrous calves and all the scientific knowledge you need to optimize your calf training program. Go put it to use.

Ik pak mijn kuiten altijd wel als eerst op benendag zoals ik omschreef.

Mooie reactie, daar kan ik wat mee.
Inderdaad zoals Thunder en Yeremy ook al zeiden, veel meer aandacht aan geven dat doe je bij bijv. de borst ook.

Thanx

---------- Toegevoegd om 20:22 ---------- De post hierboven werd geplaatst om 20:20 ----------

Kies een oefening met gebogen knieen en een met gestrekte knieen. Zelf houd ik het bij 1 warmup set en 1 all out set omdat mijn voeten ook gaan verzuren met meer volume.

Ik ga me even beraden, duidelijk is wel dat ik een andere strategie ga hanteren.

Dank je
 
16 setjes voor kuiten?
Vind ik een beetje te veel.
 
16 setjes voor kuiten? Vind ik een beetje te veel.

Ik denk in elk geval aan 2 x 4sets.

4 sets staand en 4 zittend.
Ik kan me helemaal vinden in de uitspraak dat je voor de borst ook veel meer sets pakt (en dus aandacht besteedt). Daarnaast is de kuit ook veel moeilijker te laten evolueren ivm veel meer dagelijks gebruik.

16 is inderdaad wel veel
 
Hoe kun je weten of je merendeels slow twitch muscle fibers hebt? En reageren deze muscle fibers goed op high reps of juist high intensity?
 
Lijkt me vrij logisch dat de omtrek van je kuiten niet stijgt als je aan het cutten bent.
Of bedoel je iets anders met 'dat je niet heel erg vordert'?
 
Kuiten hebben nou eenmaal een tragere progressie. Is niet heel wonderlijk dus dat je dit snel opmerkt. Houd dit in je hoofd en blijf ze trainen.
 
waarom pak je ze niet eens zwaar aan !

6-12 reps
 
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