Quadriceps & Calves

Push/Push Routines - Quadriceps & Calves


calf weight lifting

A push/push weight training routine targets exercising multiple push muscle groups within the same exercise routine. A push muscle group is defined as a muscle group in which the muscle contracts when the weight is pushed away from the body (i.e. the concentric portion of the movement). Likewise, push muscles lengthen as the weight is returned back towards the body (i.e. the eccentric portion of the movement).

As an example, the quadriceps muscles are defined as a push muscle group. When performing the leg extensions exercise, the quadriceps muscles contract as the weight is lifted towards the ceiling (concentric movement) and lengthen as the weight is lowered back to the starting position (eccentric movement).

Through the combination of specific push muscle groups, a secondary push muscle group may be required to support the primary push muscle group. For example, performing a quadriceps weight training exercise will work the chest muscles as the primary muscle group and, in some instances, the calves as a secondary muscle group. If the calf muscle group is exercised after the quadriceps exercises have been completed the calf muscle group may be pre-fatigued when performing the specific calf exercises.

The result of combining the quadriceps and calf muscle groups into the same workout session will be that the second muscle group that is exercised will have to work harder since it was required to support the exercises performed by the first muscle group that was exercised. This being the case, performing a push/push routine using these specific muscle groups can be an excellent way to break through strength plateaus that exist across any of the muscle groups that are required to act as a secondary support muscle group.

On the other hand, the probability of an injury occurring may increase as aggressively exercising a pre-exhausted muscle group may lead to being a little "sloppy" in form or elevated stress on a particular joint. However, combining muscle groups in this fashion can assist in achieving gains in strength. It is recommended when performing a push/push routine of this type to perform the routine for 4 to 6 weeks and then modify your workout routine to eliminate exercising the secondary muscle group during the same workout.

Below is a list of the primary muscle groups that are considered push muscle groups

  • Calves

  • Deltoids

  • Gluteals

  • Pectorals

  • Quadriceps

  • Triceps

Push/Push Routine #1 - Quadriceps & Calves

The quadriceps and calves push/push weight training routine targets two fairly dense lower body muscle groups and can be performed across all weight training levels. The routine is designed to promote gains in strength, muscle density, and definition and includes both explosive and rhythmic exercises.

Push/Push Routine #2 - Quadriceps & Calves

The quadriceps and calves push/push weight training routine can be completed within a normal weight training session and by all levels of weight trainers. The routines include both rhythmic and explosive exercises and promotes gains in muscle density, definition, and strength.

Push/Push Routine #3 - Quadriceps & Calves

The push/push quadriceps and calves weight training routine targets two dense lower body muscle groups and can be fairly aggressive to perform. The routine exercises are rhythmic and explosive and will promote increases in lean muscle tissue, strength,and definition.

Push/Push Routine #4 - Quadriceps & Calves

The push/push quadriceps and calves weight training routine is designed to work two lower body muscle groups and is suitable for all levels of weight trainers. The routine can be completed within a normal weight training session and is intended to develop lean muscle mass, definition, and strength.

Push/Push Routine #5 - Quadriceps & Calves

The push/push quadriceps and calves weight training routine targets increasing muscle density, strength, and definition and can be completed within a typical weight training session. The routine exercises are both explosive and rhythmic and provide gains in strength, definition, and muscle density.

Push/Push Routine #6 - Quadriceps & Calves

The quadriceps and calves push/push weight training routine targets two fairly dense lower body muscle groups and includes both rhythmic and explosive exercises. The routine, depending on the intensity, can be fairly aggressive to perform and is designed to develop lean muscle tissue, definition, and strength.

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