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Still having problems with those lower legs?

© Matt Danielson

So, you've put in countless sets and suffered more calf-cramps than you care to remember. Every week, you hit'em hard with a vengeance, training them first in the workout, as you're supposed to, and you vary your sets and reps by the book. How come your lower legs still look like straws, while the quads and hamstrings seem to be up to par with the upper body?

One thing that is overlooked in 95% of these cases is the chins. Calves are the relatively large, meaty part of the lower legs that is obvious as the area to train. However, you DO have muscles in the front as well! These are not as large and not nearly as powerful as the calves, but they are THERE. And more importantly, they contribute greatly to the overall impression of your legs. Think about it: the Hamstrings aren't really something you notice - unless they're not there!

By training your chins regularly, you're adding a whole new dimension to your lower-leg training. If you add just a little bit of mass on the chins, you increase the overall circumference of the lower legs even if you don't increase the calfs at all, creating the illusion of progress. The best solution is - of course - to make gains on BOTH areas, which will make your lower legs seem like they're about to blow! And the good news is that chins are usually easier to get to grow, since they are understimulated to begin with!

One of the easiest ways to hit the chins is to use a special chin-machine. Hammer Strength makes one of the best I've used, but there are others that are good as well. If you haven't used one before, it's a pretty small little thing where you wedge your foot in between two pads and start raising the toes as high up as you can. Needless to say, you'll not be using 45's on this one. I find it best to sit on a bench and hold my knee fixated while squeezing the bejeezus out of each chin before moving to the next one, but if you prefer standing, or sitting while doing both at the time, then by all means, do that.

However, I realize that a lot of you work out in home gyms, or have to make do with lesser equipped commercial gyms, so there's an alternate way that also works well:

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