How do you bring up lagging delts and calves?
Personally, getting stubborn delts to grow involves doing basic HEAVY movements. I prefer front barbell presses, dumbbell presses and lots of drop sets with dumbbell laterals. If your delts aren’t screaming by the end of your workout, you aren’t going heavy enough. Start with a light warm up and then increase your weight with each set. With drop sets, you want to start as heavy as you can without sacrificing form. Continue the set until the point of exhaustion. For beginners, it’s nice to have a spotter helping you through the last few reps. Here’s an example for the dumbbell laterals raises: Start with 30 lbs – 10 reps, then drop down to 25 lbs ( 10 reps) to 15 lbs (10 reps) and finish with 10 lbs for 10 reps.
Drop sets should be done without resting between weight changes.
For calves, I happen to believe it is mostly genetic, sorry. I have seen professional bodybuilders do everything they can to get their calves to grow but they still struggle with them. For many bodybuilders, every body part they have is massive except for their calves. However, you can get them to grow to a certain degree. Standing calf raises, donkey raises and calf presses on the leg machine build size. Rather than doing high reps with a weight you can easily handle, go extremely heavy with low reps. Seated calf raises work great for some people. However, I personally love the leg press machine and focusing on one calf at a time. This always gets my calves burning.
Also remember your muscles have memory, so make sure you always alternate with different exercises when training to the same body part.
Give yourself 100% in the gym – you will love the rewards!
1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)
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