>be me
>Start Mentzer's consolidation then ideal split
>make good gains, guess high intensity is right for my body type
>Mentzer insists that you do STANDING CALF RAISES
>Every time I do STANDING CALF RAISES at one set to failure, I nearly max out the machine
>would be cool except it leaves purple bruises on my shoulder's in the shape of the top seam of my t shirt
>they don't go away for almost a week every time
How do I avoid this?
Invest in stronger shoulders. Also, Mentzers program is designed for men on androgenic anabolic compounds. It won't do shit for a mere natty pleb.
>designed for extremely long recovery times
>designed for men on androgenic anabolic compounds
which one?
>designed for men on androgen anabolic compounds who can destroy their bodies in a single session and have the test help build their bodies back up.
if you go as hard as a roider you will quickly understand that your body cannot cope with even a weekly session. you'll be knocked out for longer and longer periods of time as your body catches up with the damage you inflict.
this will lead to even slower gains.
Also do you mean stronger shoulders as in get callouses on my shoulders so they don't bruise???
Yes
You mean the consolidation program that goes something like:
Saturday: Dips, Squats, Calves
Next Saturday: Deadlift, Behind neck ohp, Underhand lat pulldown
Something like that? I was thinking about trying it. How did it work for you?
In the book he make it very clear that it was intended for special cases, mostly heavily advanced lifters who are just beat up from training for years already. Instead, some 140lb kid tries it and then gets used as ammo against the program.
>some 140lb kid tries it and then gets used as ammo against the program.
I've never heard about it from anyone that's tried it. I'm going to try a once-per-week Push Pull routine to see for myself.
He does not say that. Stop lying.
He says it's for advanced natural lifters or for people with poor genetics.
>Behind neck ohp
enjoy snapping your arms
I think the purpose is to target the side delts and traps without using much of the front delts. You could just replace it with lateral raises, lu raises, DB shoulder press, etc.
People really fall for the mentzer meme ?
People actually think IST is a reliable source of advice.
Yep. Post body.
Did you just grow a moustache do larp as Mentzer you incel freak?
you forgot to post body
Really appreciate a mentzer believer actually posting their physique. And you do have a pretty solid natty physique. I still think more volume is better though and you’d benefit from focusing more on the vanity muscles like bis side delts and upper chest
>I max out the machine
Yeah you'll do that and then Black person rig ways to add more weight. I geniunely don't understand how people don't immediately max that shit out. The rom is like an inch, the kinetic chain is long as frick and you're standing straight up so there's no moment arm.
Just load weight onto a barbell in the squat rack and do Calf raises its okay if you don't 100% follow a person's program.
>max out the machine
these ones don't let you adjust the level length to scale the difficulty even higher?
the one at my gym does, it's actually fricked how hard you can make it.
I never liked this machine either. I'm a complete dyel but I max the machine out too. Best calf workout I ever had was doing 100 straight super slow negative, explosive positive calf raises with the balls of my feet on a step and my heels dipping down off the edge as low as they could go. I literally couldn't walk for days. I just laid there with pain in my calves 24 hours of the day. I had to take 3 days off work.
the more you do it, the quicker the bruises disappear
I just put my training towel on top of my shoulders and that prevents bruising. What's happening to you is pretty normal by the way
>Do standing calf raises becuz Mike said so
Mike didn't know everything and he's certainly not an anatomical genius. Do a variation with straight(ish) legs and a variation with bent legs. You can do the straight leg variation on a leg press with 0 issues and a bent leg (seated) variation with the seated cald raise machine. There is no magical property associated with the standing calf raise. It's the exact same as any other straight leg variation, except you'll fuxk your shoulders up.
post a relaxed full body picture standing straight-on towards the camera with no weird poses or angles. like the ones giddy always posts.
You’re doing them wrong if you are maxing out the machine already.
Do full range of motion, with a 3-second eccentric, pause at the bottom for at least 1 second, and then go all the way up and contract at the top. This will make it way harder.
Use a lighter weight when doing this.
Whenever I sit down on the bike seat, I instinctually clench my ass, so that the small muscle that I have gets between the seat and my bones.
Before stepping in the STANDING CALF RAISE MACHINE, maybe you should flex your shoulders and traps, so that the bruises won't come.
do 100 seated calf raises before with knees at 90 degrees in roughly 3 sets of 30-something, completely tire out your soleus.
then do straight legs (sitting/standing) for your regular bro 3x12 or whatever, feel the difference as your soleus is exhausted and the gastroc alone is forced to work.
yw
I get the same problem. Haven't find a work around, and I doubt "developing callouses" or "stronger shoulders [how would developing muscles help prevent what is essentially a tiny pressure bruise on the dermis??]" as other people here suggested would help.
If someone manufactured a shirt without the top seam in the upper and middle trapezius area, this would probably help. Maybe the next time you go shopping for a shirt, look for one that doesn't have a top seam in the trapezius area.
Because of a shoulder injury I just pump out like 120 reps across the secession while holding barbells