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This question originally appeared on Quora. Answer by Tim Ernst.

Here is a technique for training calves called ‘Intra-Set Stretching’ It’s an effective way to build FREAKY diamond shaped calves.

Calves are one of the most stubborn body parts to build. Are you doomed to having small calves forever?

Here’s 1 advanced method to build freaky cow calves.

If you think you are destined to have small calves due to genetic limitations, I want to show you a very advanced method that will force your calves to grow.

First we need to understand that muscle grows using the 3 mechanisms to hypertrophy. For more detailed information on the 3 mechanisms to hypertrophy, >> click here <<

  1. Mechanical Tension (Lifting Heavy/Myofibrillar Hypertrophy)
  2. Metabolic Stress (Sarcoplasmic Hypertrophy)
  3. Muscle Damage (DTRS, Super-Sets, Drop Sets, Intra-set Stretching)

Enter: Intraset Stretching

Intra-set stretching takes advantage of 2 primary factors of hypertrophy (mentioned above). It increases muscle damage (max tension) and increases cell swelling also known as the “pump.”

Combing these 2 factors leads to more growth!

Intra-set stretching is a very powerful way to optimize muscle growth for calves by doing seated leg press. Get ready to experience a pain you may not be used to, but it’s well worth it!

Seated leg press (toe presses)

Sets 3

Reps 8-12 (Intraset Stretching and Drop Set On All Sets)

Rest 90 Seconds

How to perform: Perform 8-12 reps on seated leg press (toe presses) and on your last rep hold the weight in the stretch position for 30 seconds. After 30 seconds drop the weight by 10-20% and perform another 8-12 reps. On your last rep hold the weight in the stretch position once again for another 30 seconds. Finally repeat one more time for a total of 3 drop and intraset stretching sets.

If you enjoyed this exercise demonstration, here are more 3 exercises where intra-set stretching can be done in your next workout.

For a full blown leg workout to train your quads and hams, please see more at: 5 BEST Leg Workouts For Thicker Quads and Hams

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