Problem Areas

[lil'Taylor]

I'm competeing later on this year, and am really concerned about two areas.

Gastroc's... my soleus(deep to lower) muscles are quite big... but i want my main muscle bulk to be in my gastrocnemius muscles (superficial, and higher)... what should i do to improve this area?? I'm trying to focus on more straight leg exercises (because the gastroc's cross the knee joint where the soleus does not)

Also.. i need a bigger bum (ya don't here that too often) but it just seems to be shrinking and i do good squats and stuff.. any suggestions for my glutes?

[Papi93]

I'm competeing later on this year, and am really concerned about two areas.

Gastroc's... my soleus(deep to lower) muscles are quite big... but i want my main muscle bulk to be in my gastrocnemius muscles (superficial, and higher)... what should i do to improve this area?? I'm trying to focus on more straight leg exercises (because the gastroc's cross the knee joint where the soleus does not)

Also.. i need a bigger bum (ya don't here that too often) but it just seems to be shrinking and i do good squats and stuff.. any suggestions for my glutes?

Are you still trying the soleus with seated calf raises? If so, drop them since you have adequate hypertrophy and pick up another straight-leg calf exercise. What exercises are you doing currently? Anotherwords, what's your program design? Trying the anterior tibialis can help with calf size as well.

Anything with a great deal of hip extension will help the glutes. Single-Leg Squats with the Back Foot on a an elevated bench is one of my favorites. Reverse Lunges, Step-Ups, etc. are all great additions to your program.

[lil'Taylor]

that's pretty much all i do for calve exercises.. those two.. then i just go into my leg routine.. cause i don't know what else to do??

as for the glute ex's... thanks.. i'll try to incorporate more.. or leave a day for just that

[Papi93]

You could add as a replacement for seated calf raises: donkey calf raises, toe presses on the leg press machine, etc.

http://www.abcbodybuilding.com/slide...id=16&subId=37