I’m on a mission to grow my stubborn calves. One of the training protocol I will be including in my calves workouts is called Intraset Stretching, aka Intermittent Stretch Overload.
A study conducted at the University of Tampa, led by Jacob Rauch and Jeremy Silva, found that the group who performed Intraset Stretching on the Seated Calve Press doubled the muscle gains of the group who didn’t use the Intermittent Stretch Overload protocol.
Silva, J.E., Rauch, J., Lowery, R.P.,…..and Wilson, J.M. (2014) Weighted Post-Set Stretching Increases Skeletal Muscle Hypertrophy. National Strength and Conditioning Conference, Las Vegas Nevada.
In this study they did 5 sets of calves on the Leg Press machine. One group rested (the blue group ) and one group did weighted 30 sec stretching between sets (the yellow group ).
They began with a weight that they could lift for 12-15 reps. One group rested for 30 seconds while the other group held the stretch for 30 seconds. Then they repeated the process 4 more times, reducing the weight by 15% after each stretch.
This was my first attempt at the Intraset Stretching protocol. I used a Horizontal Leg Press machine, only did 4 sets, went too light, and made drops in weight that were too big…
This is my second attempt at the Intraset Stretching protocol using the 45 degree Leg Press machine. I did 5 sets this time and reduced the weight by the prescribed 15% each time…
1st set: 220 lbs
2nd set: 190 lbs
3rd set: 165 lbs
4th set: 140 lbs
5th set: 115 lbs
The first set doesn’t feel too bad. The second set is freak’n nasty! Every set afterward is nothing short of self-torture 😉
The 30 second stretch on the 45 degree Leg Press is dramatically more intense than the Horizontal Leg Press. This makes sense as gravity is working more against you with the 45 degree angle.
It’s important that you maintain the tension in your calves during the stretch. It’s easy to allow your joints and hips to take on some of the load. Resist the urge to do so.
Dr. Jacob Wilson recommends performing this protocol twice per week with 48-72 hours between sessions. He also suggests alternating between the Leg Press and Standing Calve Raises.
I’m excited to see the impact that Intraset Stretching has on my gainz. This is going to be very interesting indeed.
If you have genetically stubborn calves as I do, it would be great if you joined me in this Calves To Cows Project. Let’s show ourselves what we’re really made of, while striving for our true potential.
Sculpt a Masterpiece,
Scott Tousignant
About The Author
Scott Tousignant, BHK is a Physique Coach and Elite Natural Bodybuilder with the UFE.
Scott specializes in helping regular men and women sculpt their body into a chiseled work of art.
Viewing training as an art form and your body as a sculpture is a simple shift in mindset that brings out the beauty in your ongoing body transformation.
The art of molding and chiseling an aesthetically pleasing physique with spectacular symmetry, proportions, and carved out detail is one of life’s most rewarding and fulfilling experiences…
…It’s an opportunity for self growth and self discovery that will impact every area of your life.
Learn more about Scott’s physique-focused training programs:
AMPlify Aesthetic Muscle Gains and Strip Away Stubborn Sacks Of Fat with AMP – Aesthetic Muscle Plan
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