ATHLEAN-X™

Get jacked without weights - http://athleanx.com/x/absolutely-jacked Subscribe to this channel here - http://bit.ly/2b0coMW Arm workouts can be incredibly effective at building bigger biceps and triceps, even when you don’t have access to weights. In this video, I’m going to show you an arm workout without weights that you can use to build bigger arms with nothing more than your own bodyweight as the resistance. This quick circuit workout will overload your biceps and triceps in just minutes. To begin this arm workout, all you will need is a pullup bar and somewhere to do inverted chin curls and bodyweight triceps extensions. If you don’t have a bar as I show you here, simply use a counter overhang in your house which works just as well. The key is that you need to stop making excuses and start putting in the hard work that can be incredibly rewarding when it comes to building bigger arms. The first part of this arm workout focuses on building big biceps. Start by getting into the top position of a chin up. With an underhand grip, pull your chin over the bar and then back your body away a bit to ensure that your elbows are bent approximately ninety degrees to maximize the effect on the biceps. Here, aim to suspend yourself in this position for a full 45 seconds without letting yourself succumb to the negative overload of the hang. As soon as you complete your time on the pullup bar, drop down and immediately go into the inverted chin curl static hold. Lie on your back under a bar or counter overhand the grab hold of the bar or counter with an underhand grip. Pull your body up to the bar and keep your elbows at ninety degrees once again. Aim to squeeze your biceps as hard as you possibly can for a full 45 seconds without allowing your body to drop to the floor. As soon as you are done, head back to the chinup hold for 30 seconds, and repeat until you finish with a 20 second hold on each exercise. Next, move onto the triceps portion of this arm workout without weights. Here you will need to grab the bar with an overhand grip and back your feet as far away from the bar as possible to get your body straight. Bend your elbows slightly to increase the tension on the triceps and hold here for 45 seconds. The long head of the triceps should definitely feel the burn as you fight to resist. Once done, immediately drop down to the floor to perform the modified L sit. This triceps exercise presents an intense contraction on the back of your arms. Hold for 45 seconds here and head back to the bar where you will perform a 30 second and 20 second hold of each to finish up this arm workout. You don’t have to use weights to build big arms. All you need to do is learn how to overload your biceps and triceps using your own bodyweight and the gains can be limitless. If you are looking for a workout program that uses no weights at all and is capable of packing on serious muscle in just six weeks, head to http://athleanx.com and get the ATHLEAN XERO program. For more bodyweight workouts and exercises to build big arms without weights, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Make every rep count here - http://athleanx.com/x/better-gains Subscribe to this channel here - http://bit.ly/2b0coMW Do you want to get stronger in literally 2 seconds? In this video, I’m going to show you a workout technique that is based in science that will help you to lift more on every single exercise you do. It is based solely on the concept of creating leverage when you train for strength. Most of us do not understand how to voluntarily create leverage, and because of this, we suffer in our abilities to generate as much force during a lift as we are capable of. The creation of this mechanical advantage or leverage relies on your understanding of the direction of force of the exercise. For instance, if I am performing a lat pulldown, I am driving the bar downward and generating all of my force in this direction by pulling down on the bar. That said, if I want to create leverage (on this and any exercise for that matter) I must always find a way to create a counterforce that is as close to equal and opposite as I can. This counterforce on the lat pulldown is created by not just anchoring your knees under the pads but by actively driving your knees up into the pads. This creates an intense leverage that instantly allows you to lift more weight during the pulldown. Is this a cheat? Not at all. Leverage is a component of training that works its way into functional, every day lifting patterns. The goal of your training should never be to try and remove a component of natural forces or motion but rather to invite them to be included in the activities that you are doing. You may see that by performing the exercises I show you here that the amount of weight that you are lifting doesn’t just go up a little but by a lot. That is ok. It is time to start realizing your true strength potential by taking the handcuffs off the exercises that you are doing without the leverage advantage. Other exercises are just as easy to see how this can be helpful. Think of an incline bench press. Your goal again is to push the bar away from you with as much force as can be generated. The problem is, unless you learn to deliver an equal and opposite force into the bench and floor, you won’t ever be able to press as much as you should. The feet driving into the floor helps to drive the backside into the bench which should give you much more significant force production in the opposite direction (or that of the press in this example). I show you how the same concept applies to a deadlift, spider curl, standing dumbbell curl and even a standing row. In the case of the row, we almost always instinctively find ways to create the stability we need to be able to push and pull with greater force. Here it actually occurs with the staggering of one foot in front of the other. You can see and feel the difference in your strength levels on the exercise with just this simple shifting of the foot. There are many things you can do to get stronger, but the easiest and fastest one to implement is to find the techniques that you can use on every exercise to increase your body’s ability to generate leverage. If you are looking for a complete workout plan that helps you to put the science back in every workout you do so that you can be in your best shape ever, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on increasing strength and getting bigger muscles by increasing the strength of your workouts, be sure to subscribe to our channel at http://youtube.com/user/jdcav24

Make every rep count here - http://athleanx.com/x/better-gains Subscribe to this channel here - http://bit.ly/2b0coMW The pullup is one of the most classic upper body exercises that you can do to build a bigger back and wider lats. That said, is there a difference between the pullup depending on how you position your legs during the movement? In this video, I’m going to show you how to perform the pullup best and what to do with your legs to allow you to get more reps starting in the very next set you perform. The pullup can be done with your legs straight, knees bent behind your body, knees bent in front of your body and with your legs straight but slightly in front of your body (in what is called a hollow body position). There are advantages to each of these positions, but there are also disadvantages. I want to try and make you aware of each so you can make your best decision when it comes to knowing where to place your legs during the pullup. First and most common is to cross your feet, bend your knees and place your legs behind your body. This is often done because of the need to shorten your body when doing pullups in a doorway at home. There just isn’t that much room and height in the doorway to allow you to keep your legs straight when performing the pullup. That said, this introduces two problems to the mix. The first is that you are creating the opportunity for swinging back and forth because of the position of the legs. The second is that you are avoiding the opportunity for a prestretch on the lats because of the anterior tilt of the pelvis that occurs with this posture. If you want to get a great prestretch on the lats then you would rotate your pelvis posteriorly and get your knees up in front of your body. Here you can literally feel the difference in the stretch on the lat muscles just by hanging from the bar in this position and alternating between the two knee positions. That said, this is infinitely more difficult to do if you don’t have the best ab strength (which is common if you already struggle doing pullups). That brings us to our third and best option for pullups. That is to perform them with your legs not just straight but a little bit out in front of your body. Here you can do the most important thing when it comes to the pullup…you can plug the energy leaks. You see, when you are getting ready to do this exercise you are generating force through your hands into the bar. This energy travels down your body and revolves around the core. If your body is loose in this position, you will lose most of the force production you are going to need to power your body back up to the bar. This isn’t good. It is literally costing you the opportunity to do many more pullups than you can right now. The fix is to contract your quads as hard as you can by straightening out your knees. Follow this with a contraction of the calves, by pointing your toes downward as hard and far as possible. Finally, contract your abs and squeeze your glutes as hard as you can. This will create a rigid body that will feel like a feather when you go to pull it up to the bar. This is the best position for your legs during pullups for these reasons. It doesn’t make the other positions wrong at all, just not as good as this for getting you to start getting more reps of the exercise and more benefit from it in the long run. If you are looking for a program that tells you what to do on every exercise to get the most out of it, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on how to do more pullups and how to get stronger at pullups, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Redefine your true potential - http://athleanx.com/x/all-new-you Subscribe to this channel here - http://bit.ly/2b0coMW It is common for people to set workout and strength goals before ever setting foot in a gym. You have probably heard many of them along the way. You should be able to bench press one and a half times your bodyweight. You should be able to squat twice your bodyweight. A good deadlift is one in which you can lift two and a half times your bodyweight. You know what? I hate these benchmarks. I’m not saying that these are not decent measurements of an individuals relative strength to get an idea of where they stand among their peers, but there is much to dislike about these as well. Mostly, the notion that many people use these numbers as the guiding light of what they’re shooting for when they train. The problem occurs when the goals are actually reached. Then what? Normally, you have two choices. You can either quickly establish new goals and never settle, realizing that you are only as good as your last lift, or you can get comfortable with your accomplishments and become complacent. The latter is the direction that many of us find ourselves and we don’t recognize it until we’ve been lifting the same weight for many months or even years and our progress has stalled. This is where the strength benchmarks go from being a good baseline indicator of your progress to the death of your future progress. In order to realize your true potential you must stop focusing on numbers and instead focus on only one thing…your effort! At the end of the day, the only thing that will ever matter is whether your effort was the best you could do. So what if you reach the magical benchmarks. If you knew deep down inside that you had much more in you and that you were not even skimming the surface of your true potential, then even your benchmarks would be empty. On the other hand, if you fall short of what others deem should be your ability but know that you gave your absolute best effort in attempting to accomplish greatness, then you have become great. Your effort is the only thing that only you will ever truly know. Others can be faked by it but you never will be. So I ask you, what type of effort are you exerting in your training. Stop focusing on arbitrary numbers and instead concentrate on giving just a little bit more of yourself today than you did yesterday, and then come back tomorrow and do it all over again. That is when your true potential can be realized. If you are looking for a workout program that will draw out your true potential and help you realize the gains that you have been sitting on for years, be sure to head to http://athleanx.com and start training like an athlete today. Don’t set goals, set the bar for what real effort looks like! Let others envy your work ethic and the rest will take care of itself. For more workout motivation videos to get you pumped up before you train, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Hardgainers become gainers here - http://athleanx.com/x/gain-muscle Subscribe to this channel here - http://bit.ly/2b0coMW A biceps workout for hardgainers must do more than just advise you to train heavy. Heavy lifting is important for hardgainers to begin to build muscle mass and size, however it isn’t the only key element of bicep training. In this video, I’m going to show you how important it is to learn how to lift lighter on certain exercises and how to lift heavier on the right exercises, if you want to start adding serious size fast to your arms. Before even getting started however, one of the most effective bicep workout tips I could give anyone (not just a skinny guy looking to add muscle) is to train shirtless. Now of course, this advise is best followed if you are training in the comfort of your own home gym! That said, many hardgainers find themselves in this exact situation because they feel self conscious about going to the gym and training in front of the much larger and more muscular guys. When you train without a shirt, you not only face your insecurities but you allow yourself a chance to watch your muscles as they work and use the visual feedback to more accurately focus your effort on the muscles you are actually trying to build. Let’s face it, if you are a beginner lifter or are not carrying large amounts of muscle you are likely not mastering the mind muscle connection with the muscles you are trying to develop. You don’t have the “feel” of what the muscle is supposed to feel like that you are training. Training shirtless allows you to watch the muscle contract and therefore tweak your form to enable a stronger contraction in the target muscles. When you do this, you will be surprised just how much quicker you can get that muscle to respond. Next, you will want to focus first on activating your biceps and feeling every component of a biceps contraction. To do this, you must understand that the bicep muscle doesn’t just flex or bend the elbow. It also assists in supinating the forearm (turning the palm up as you curl) as well as a small amount of shoulder elevation or flexion at the end of the curl. You want to try and squeeze your biceps as hard as possible into each of those motions and see if you can elicit a slight soreness or cramping feeling. If you can, then you likely have a strong enough mind muscle connection with this muscle to not have to worry about this component of your training. If you can’t however, then you should practice this multiple times a week until you notice that the connection has been neurally strengthened. Next, by shifting the dumbbell towards one end of your hand (the thumb and fore finger side) you can overload the three components of biceps contraction even better. Shift the grip to an offset grip as shown in the video and feel the immediate difference as you are forced to supinate against the resistance at the same time that you are curling the weight towards your shoulder. Finally, the heavy weight training is important for overloading the muscles of a hardgainer to build more muscle size and strength. Just be smart about the exercises you choose when doing so. To me, the chinup is one of the absolute most effective ways to pack on size because of the things it allows you to do to enhance the focus of the biceps. Again, you can shift your grip to overload the biceps more and you can train through failure with negative only reps as demonstrated. The tips shown here are just a few of the best ways to build big biceps with your bicep workouts. The complete ATHLEAN-X Training System available at http://athleanx.com is a step by step 90 day program that will transform your entire body by training you like an athlete.

Unleash your inner athlete - http://athleanx.com/x/free Subscribe to this channel here - http://bit.ly/2b0coMW The pushup is one of the most classic exercises of all time when done in its regular form. That said, pushups also have more variations than any other exercise you can do. In this video, I’m going to perform 33 pushup variations of all ability levels (beginner, intermediate and advanced) so that you can always have a version of this exercise that you can use to challenge yourself. One of the biggest mistakes people make is getting complacent with their workout routines. This is never more obvious than when someone cranks out rep after rep of regular pushups when their strength has since far exceeded that. It is critical at this point that you aim to perform harder pushup variations in order to keep the gains coming. Here I show 33 different kinds of pushups that help you to build strength, size, power, coordination and even endurance and stamina. Depending on the pushup exercise you choose, you can favor one of these attributes or multiple at the same time. The important thing to consider is that you need to identify your starting point. We don’t all start from the same level on any exercise, let alone the pushup. Some people can literally not do a single pushup from their toes as they are a beginner and just starting out. That is perfectly fine. Here you would want to focus on the first eleven of the pushup variations shown. Most of these are done from the knees which makes them easier by helping to unweight a good portion of the body and require you to lift less during the exercise. You will notice that even here there are some plyometric versions as well to ensure that you can still work the explosiveness that you may have thought was reserved only for more advanced trainees. Next, in the intermediate category you have eleven more pushups that are more difficult than the first group. You may find that you can do some of the exercises in this group but not all. That is fine too. You want to try and pick the version of the pushup that challenges you now. That is the one you want to work on improving. Before you know it, you will be doing the advanced versions of pushups and getting a bigger chest and stronger upper body and core. Finally, those advanced pushup exercises are no joke. There are all kinds of challenges built into this group as you will see. Some will require a heavy dose of coordination in addition to the strength which makes it a very athletic option for pushups. Others will require brute strength and power to be able to lift your body off the ground high enough to dab or perform the superman. If you are a true badass, you will knock out all 33 pushup variations and be looking for more. That’s good, because I have them for you. In fact, there are over three hundred pushup varieties in our ATHLEAN-X Training programs. You can find them all at http://athleanx.com and you can use the program selector tool to determine the perfect starting point to meet your fitness goals. For more pushup exercise videos and workouts to build a bigger chest at home, be sure to subscribe to our channel at http://youtube.com/user/jdcav24

Build huge, ripped arms here - http://athleanx.com/x/huge-ripped-arms Subscribe to this channel here - http://bit.ly/2b0coMW Bicep curls are the staple biceps exercise done in almost every arm workout. The problem is, there is a very common mistake that is made when doing this bicep exercise that is likely holding back the gains that you are seeing by doing it. The ironic thing is, the same thing that is the mistake is a beneficial thing for your biceps strength and size…as long as you know where to draw the line. In this video, I’m going to show you how to perform the biceps curl properly to help you build bigger arms and biceps much more efficiently. When you make mistakes on your curls like I demonstrate here, it makes it difficult for the biceps to take on the brunt of the exercise and grow to their true capacity. The issue is that the front delt moves from an important stabilizer during the curl to a prime mover very quickly if you don’t watch out and pay attention during your curls. For example, during the first few degrees of a curl you actually want the shoulder or front delt to kick in and work. This is because you want it to contribute to the stability of the humerus to give your biceps a mechanical leverage to operate at its strongest. That said, beyond the initial part of the biceps curl exercise, you want to try and minimize the contribution of the front deltoid muscle. If you do not, you are making a big biceps curl mistake. The front delt if allowed to, will take over the lift and leave the biceps to do very little of the work it is supposed to. When this happens, the size of the biceps is held back and the ultimate results you see in your bicep muscle is diminshed. If you find that you are letting your front delt do the majority of the lift, it will be easily noticed by the elbow jutting forward during the biceps curl. Instead, lower the weight that you are using and make sure you keep your elbow pinned to your side the entire time. This will allow your biceps to take on almost the entire load. Before you think that this is somehow compromising your gains by lifting “lighter” keep in mind that you likely weren’t lifting near that weight before because you were swinging it. Your other option if you feel that you are not able to make the adjustments even after watching this video and becoming aware of the flaw is to perform the two bicep exercise alternative shown. The no money curl is a biceps curl variation that puts your arms more in the frontal plane rather than the sagittal plane. This will minimize the front delts and help you to put more work on the biceps. Likewise, the drag curl will take the shoulders out of the movement and put it squarely where it should be, on the biceps. For a complete workout program that builds not just your arms but your entire body, be sure to head to http://athleanx.com and get the Ultimate Arms program. This is designed to specialize your arm training to get you the biggest arms possible while still training your entire body from head to toe. For more biceps curls tutorials and exercises for big biceps, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

To scream or not to scream…that is the question. In this video, I’m going to discuss whether there actually is a place in your workout for amping up the intensity by unleashing the primal screams that would get you kicked out of Planet Fitness for sounding the lunk alarm. In a continuation of the popular “bro-science” series, we are going to tackle one gym myth at a time and give you the truth about whether or not what you’re hearing is something you should actually be doing.

You have probably been at the gym and seen someone lifting nearby that is grunting, groaning, yelling or screaming during their set. While it may be totally annoying, you may have thought to yourself, is there any value in that? I mean, many times the people that are doing this are the biggest people in the gym. Maybe there is a correlation between screaming and lifting heavier weights?

Actually, there is. Studies have been conducted that show an increase in strength and force production at a minimum of 10 percent when yelling during a lift rather than keeping quiet. That is signifiant. In fact, some research has shown an increase of up to 30 percent in the output that you can generate during a lift. Why is that? There are many reasons.

First, the obvious is that you are audibly psyching yourself up to train. By getting yourself pumped up you are turning on the endorphins that will make it possible for you to train at a higher intensity and therefore have a higher effort level from the moment the bar leaves the ground.

Second, you are activating the autonomic nervous system when you do this. This is the same system known as the “fight or flight” phenomena that was responsible for our primitive responses to danger or excitement. If for instance you found yourself face to face with a T-Rex, you’re autonomic nervous system would kick in and allow you to produce peak force contractions and your alertness level would go through the roof. Both of these are going to have an impact on your ability to lift more weight.

Third, screaming allows you to realize the full expression of your force generation. For example, if you were to work on developing your rotational power with medicine ball side to side swings you would be far better off to actually release the ball than to hold onto it. This is because, you are actually decelerating the ball once you move past the midpoint of the exercise rather than accelerating all the way through the movement when you can release the ball into a wall. The same thing happens when you an audibly release the pent up energy generated during the lift by screaming.

Finally, you are creating a great deal of core bracing and are plugging the energy leaks in your abs when you scream. Try this for yourself right now. Hold your hand across your stomach and scream. You should instantly feel the core brace down and tighten up. This is happening when you do it during a lift. Any time you can brace through your core and tighten, the energy that is transferred to the rest of your body performing the lift is higher.

So, the verdict is in. Screaming is a good thing when it comes to increasing your strength and force output during a lift. However, here’s the even better news. You actually don’t have to scream at all. It’s not the audible sound that makes the difference but the expulsion of air forcefully during the lift that is producing the benefits. So, dial down the sounds but amp up the forceful breathes and you will have increased your strength that quickly.

For a complete no bs approach to building muscle and burning fat at the same time, it’s time you start training like an athlete. Head to http://athleanx.com and get the ATHLEAN-X Training System. Start seeing better results much faster by putting the science back in strength.

Get ripped abs and athletic muscle here - http://athleanx.com/x/ripped-and-athletic Learning how to get a 6 pack is so easy, it can be done sitting down, sort of! In this video, I give you a 7 minute routine that you can do while sitting in one position on the floor. No equipment or large amounts of space are required to get you an ab workout routine that will sculpt out six pack abs by hitting each of the most important functions of the abdominals and obliques. Now don’t be confused, this 7 minute sitting ab workout is going to be anything but easy. You didn’t actually think you could get an impressive six pack by doing nothing did you? As long as you are prepared to work hard however you will be able to see some impressive results with just this one sequence of ab workout moves. We start with a lower abdominal exercise since contraction from the bottom up position is one of the tougher moves to perform. Because the weight of your legs is almost instantly enough to cause an overload for some with weaker abs, the lower ab movements are usually tougher. Though the rectus abdominus is a single muscle that contracts all or none, the activation of fibers can be influenced by the direction of pull that occurs during the particular exercise. As soon as you are done fatiguing this movement, the next is to incorporate rotation from the bottom up. Rotational ab exercises are critical for maximally developing a ripped six pack. In fact, the six pack abs are carved out by muscles that run on a diagonal (the obliques) and frame them out perfectly. Hitting ab exercises that incorporate rotation is going to be critical for a complete ab workout. Midrange and top down ab exercises are included next. The midrange ab movement is one that involves motion of both the torso down towards the pelvis and the pelvis up towards the torso. The one I show you here is accomplishing both. The idea is that you want to get a strong contraction in both the upper and lower ab regions by moving the two end points closer to each other as opposed to one moving on the other. The top down rotation movement holds the same benefits as the bottom up rotation in that it trains the abs in a way that they actually prefer to train in the first place. I don’t care whether you are an athlete or not, you need to be sure that you are rotating in your ab exercises if you want to get them as sharp and as developed as possible. Finally, we end this 7 minute workout for abs by hitting the top down movement. This is the easiest of the entire workout, but due to it being sequenced at the very end of the routine it instantly becomes much more difficult. This allows you to end your workout with adequate strength to accomplish all of the exercises but with your abs still getting a serious workout in from start to finish. If you’re looking for a workout program that includes over 115 unique ab exercises as well as shuffle ab workouts while building the rest of your body like that of a professional athlete, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more ab workout videos and how to get a six pack, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Let the gains begin (and keep coming) here - http://athleanx.com/x/nonstop-gains Subscribe to this channel here - http://bit.ly/2b0coMW If you are like many, no matter what you’ve done for your calf workouts you just haven’t been able to get your stubborn calves to grow. In this video, I’m going to continue the popular “Sore in 6 Minutes” series and bring you a quick calf workout that you can do to not only spark growth from a muscle group you may have long ago written off, but leave you with a soreness that will serve to remind you how capable of getting them to respond to your training they really are. This calf workout consists of just two calve exercises. One of them is going to target the gastroc and the other is going to target the soleus. A little anatomy lesson to clarify the difference between the two. The gastrocnemius is a muscle that crosses the knee and the ankle and is much more effectively targeted when the knee is kept straight because of this. In this workout, we are going to use a variation of a standing calf raise to help us nail this muscle sufficiently. The other muscle group that makes up the calves as we know them is the soleus. Since this muscle doesn’t cross the knee and resides solely on the back of the shin, we can effectively target it by performing our calf exercises with a bent knee. The first exercise in this calf workout will do just that, and will do so in a very intense way. To start, kneel down on the floor with a small mat or pad under your knees. Anchor your feet under the crossbar of a bench (as shown) or any other piece of equipment or home furniture that is sturdy enough to hold you down as you perform the exercise. As you will see in the demonstration, the positioning of the feet is critical to getting this exercise correct and to feeling it in the calves while minimizing what you feel in the hamstrings. As you launch your body away from your heels, you will feel your feet plantarflex to stabilize the weight of your body as you move away from the bench. This is a strong spontaneous contraction of the soleus that will really put a demand on the muscles and force them to work harder than they ever have before. Do this for one minute and immediately stand up and proceed to the second and final exercise of this calf workout. Grab a single dumbbell and head over to a small three or four inch step or box. Start by pointing your toes up on the edge and get a big stretch on the calves. You want to make sure you now lean slightly forward and drive your knees back into full extension to ensure the load is being directed towards the gastroc rather than the soleus. With the lean forward and the dumbbell held down and in front of you, use your other hand to stabilize your body against the rack of machine or a wall at home. Perform straight calf raises in a one and a half rep style. Here you want to come half way up, lower slowly fighting the eccentric and then come back up all the way before lowering down slowly again. This is one rep. Keep performing your reps in this fashion for another minute. From here, you will keep alternating the two exercises until all 6 minutes are up or you give into the pain (whichever comes first!). Each time you do the calf raise, change the position of your toes and heels. Point your toes out on the second time through and in on the third time through. If you must incorporate a bit of a spot on the soleus launcher exercise, it is ok to use a physioball to take away some of the weight of your body and assist you. Try this quick but effective calf workout and monitor your soreness in the next 24 to 48 hours. Guarantee that you will be sore, but as always, this will be the good kind of soreness that ensures that you are hitting your