# @thetrainingmanual on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/B-nwdR7HrxU
- **Gondola URL:** https://gondola.cc/posts/76909859-thetrainingmanual-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/80d06ac574.jpg
- **Posted:** 2020-04-06T01:36:35.000+00:00
- **Account Owner:** Peter O Reilly (@NBALive_TV) — https://gondola.cc/NBALive_TV

## Caption

𝗖𝗟𝗜𝗖𝗞 𝗧𝗛𝗘 𝗟𝗜𝗡𝗞 𝗜𝗡 𝗢𝗨𝗥 𝗕𝗜𝗢 𝗧𝗢 𝗚𝗘𝗧 𝟭𝟬𝟭 𝗛𝗢𝗠𝗘 𝗪𝗢𝗥𝗞𝗢𝗨𝗧𝗦
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𝙀𝙣𝙟𝙤𝙮 𝙖 𝙬𝙞𝙙𝙚 𝙫𝙖𝙧𝙞𝙚𝙩𝙮 𝙤𝙛 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙛𝙤𝙧 𝙖𝙡𝙡 𝙛𝙞𝙩𝙣𝙚𝙨𝙨 𝙡𝙚𝙫𝙚𝙡𝙨!
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𝘼𝙡𝙡 𝙬𝙤𝙧𝙠𝙤𝙪𝙩𝙨 𝙘𝙤𝙢𝙚 𝙬𝙞𝙩𝙝 𝙞𝙡𝙡𝙪𝙨𝙩𝙧𝙖𝙩𝙞𝙤𝙣𝙨 𝙤𝙛 𝙚𝙖𝙘𝙝 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚, 𝙨𝙚𝙩𝙨, 𝙧𝙚𝙥𝙨 & 𝙧𝙚𝙨𝙩 𝙩𝙞𝙢𝙚𝙨.
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𝙐𝙨𝙚 𝙘𝙤𝙪𝙥𝙤𝙣 𝙘𝙤𝙙𝙚 "𝙂𝙀𝙏𝙁𝙄𝙏" 𝙛𝙤𝙧 𝙖 $5 𝙙𝙤𝙡𝙡𝙖𝙧 𝙫𝙤𝙪𝙘𝙝𝙚𝙧 𝙩𝙤 𝙪𝙨𝙚 𝙤𝙣 𝙩𝙝𝙞𝙨 𝙀𝙗𝙤𝙤𝙠!
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Replace your old daily activity with daily workouts👊
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𝗧𝗮𝗴 𝗮 𝗳𝗿𝗶𝗲𝗻𝗱 𝘁𝗵𝗮𝘁 𝗻𝗲𝗲𝗱𝘀 𝘁𝗼 𝘀𝗲𝗲 𝘁𝗵𝗶𝘀👀
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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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** 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:** 397,978
- **Likes:** 12,597
- **Shares:** 0
- **Comments:** 176

## 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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