# @thetrainingmanual on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/CLnCGbCqK9t
- **Gondola URL:** https://gondola.cc/posts/76906568-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/85687a2d9c.jpg
- **Posted:** 2021-02-22T21:39:43.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

🔵𝗚𝗥𝗢𝗪 𝗬𝗢𝗨𝗥 𝗖𝗔𝗟𝗙𝗦🔴
𝗧𝗮𝗴 𝗮 𝗳𝗿𝗶𝗲𝗻𝗱 𝘁𝗵𝗮𝘁 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝘀𝗲𝗲 𝘁𝗵𝗶𝘀👀
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Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
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What if I told you the reason your calves are small is not your parents’ fault?

Like all muscles, calves can grow (they are more stubborn than others I'll admit). This is why the form and technique for training calves is so crucial. In my opinion, calves are trained incorrectly the most.

The achilles tendon is located right behind your ankle, and it is an extremely powerful tendon who's job is to absorb as much force as possible. This is what people are actually working when they are exercising their "calves" because they perform the exercise too fast and heavy, causing the achilles tendon reflex to kick in.

To actually work the calf muscle, I recommend the 2-2-2-2 tempo to prevent any momentum, which will bypass the achilles tendon reflex, allowing you to actually target your calves. It also goes without saying that you should lower the weight drastically when exercising calves to control the movement and perform quality reps to grow your calves.

Save a friend with small calves by tagging them below!
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𝗢𝘂𝗿 𝗕𝗿𝗮𝗻𝗱 𝗡𝗲𝘄 𝗕𝗼𝗼𝗸 𝟭𝟬𝟭 𝗛𝗼𝗺𝗲 𝗪𝗼𝗿𝗸𝗼𝘂𝘁𝘀 𝗩𝟮 𝗜𝘀 𝗢𝘂𝘁 𝗡𝗼𝘄! ʟɪɴᴋ ɪɴ ʙɪᴏ 🔗
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𝗨𝘀𝗲 𝗖𝗼𝗱𝗲 "𝙇𝘼𝙐𝙉𝘾𝙃" 𝗮𝘁 𝘁𝗵𝗲 𝗽𝗿𝗼𝗱𝘂𝗰𝘁 𝗰𝗵𝗲𝗰𝗸𝗼𝘂𝘁  𝘁𝗼 𝗴𝗲𝘁 𝟯𝟯% 𝗢𝗳𝗳 𝗧𝗵𝗶𝘀 𝗕𝗿𝗮𝗻𝗱 𝗡𝗲𝘄 𝗪𝗼𝗿𝗸𝗼𝘂𝘁 𝗕𝗼𝗼𝗸!😮
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** Reading tempo: seconds spent in each portion of the exercise (eccentric - pause - concentric - pause)

Ex) 2-2-2-2: 2 seconds on all parts of the exercise ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Created by @nattyknowledge
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⠀⠀⠀⠀⠀⠀⠀ #squat #squats #glutes #quads #legs #pushpulllegs #legworkout #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam  #myodetox #mobility #calfs #yogafit #iifym

## Stats

- **Views:** 778,566
- **Likes:** 15,038
- **Shares:** 0
- **Comments:** 119

## Credits

These are the roles credited on Gondola. Credits may be incomplete.
A brand, account owner, or featured person is not necessarily the creator.

| Name | Username | Profile | Role |
| --- | --- | --- | --- |
| Peter O Reilly | @NBALive_TV | https://gondola.cc/NBALive_TV | Photo Editor |

## Tags

yogafit, hamstrings, physio, iifym, mobility, glutes, flexibility, yogi, squats, mobilitywod, legworkout, myodetox, bodybuilding, deadlift, legs, squat, calfs, yoga, pushpulllegs, yogaformen, weekendyoga, irishfitfam, fitness, workout, quads, physicaltherapy, legday, hypertrophy

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