Author: krunoslav

Hey! My name is Kruno, and I'm the owner and author of Bodybuilding Wizard. I started this website back in late 2014, and it has been my pet project ever since. My goal is to help you learn proper weight training and nutrition principles so that you can get strong and build the physique of your dreams!

Yes, it’s true, there’s no way we can ignore the role of genetics in the development of calf muscles. The calves are a unique muscle group – they’re definitely the most stubborn muscle group you can probably find on your body and the embarrassment of weightlifters everywhere. Many people find that no matter what they do, they struggle to grow their calves, whereas certain lucky people don’t even have to train them directly to achieve impressive lower-leg development. It’s clear that a substantial genetic component affects calf aesthetics, and it’s difficult to override your genetic blueprint. However, many people have…

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Introduction – why training calves is so important? Don’t overlook your calves – they’re key to a complete physique! The gastrocnemius (the larger muscle) can develop the heart-shaped appearance so highly desired by many bodybuilders. Therefore, you can’t put them off forever. Eventually, every guy has to work his calves, even if it’s only during the few months leading up to summer. While today’s shorts and bathing suits do a good job hiding your thighs and hamstrings, your calves will always be on display during warmer months (that is, unless you refuse to wear shorts because of your calves). We…

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The two main muscles of the posterior lower leg, or the calf, are the gastrocnemius and the soleus. The gastrocnemius is the largest (forming the bulge visible beneath the skin) and most visible (superficial) of the two muscles comprising the calf in the back of the lower leg. The soleus muscle lies deep underneath the gastrocnemius, and therefore, is not so prominent. We can rightly say that the gastrocnemius muscle is the one that is responsible for the vast majority of the visual impact of the calf. You have two gastrocs, one in each lower leg. Very often in anatomy…

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The lower leg contains 10 different muscles. The calf comprises two muscles: soleus and gastrocnemius. Other lower leg muscles include tibialis anterior (ankle extension); tibialis posterior (ankle inversion); peroneus longus and peroneus brevis (ankle eversion); and the toe flexors and extensors (flexor digitorum longus, flexor hallucis longus, extensor digitorum longus, extensor hallucis longus). In this post you’ll find out what every serious bodybuilder or even a regular gym goer should know about his soleus muscle: location, size, shape, function, origin, insertion, innervation, palpation, etc. Because this muscle contracts with considerable force as it continually counters the force of gravity to…

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The amount of sleep you have and eating the correct foods can improve recovery times from exercise. How much sleep do you need is not an easy question to answer. It all depends on individual differences. One thing for certain is that a heavy exercise program means you will need a long and good quality sleep. Some of the rebuilding of the damage done to muscle cells caused by strenuous exercise is done during sleep. Deep sleep is crucial for muscle recovery. For many people, stress, worry, depression, or work schedules may also affect their sleep. Professional bodybuilders, athletes, and…

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The barbell floor press is an odd-looking movement to most casual gym goers because it’s basically a bench press without the bench. Instead of being performed on a bench, the floor press is performed lying on your back, on the floor with a rack set about a foot and a half from the floor. The barbell floor press helps build brute pressing strength because it eliminates the lower body from the lift, thus doing away with strong leg drive and extreme arching. It’s also valuable as another partial rep bench movement because most lifters’ elbows will settle on the floor…

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For the majority of regular gym goers, success in the gym can be measured by the size of their muscles and the numbers on the weights they can lift. Building muscular strength and size requires heavier weights and fewer repetitions. However, many of those people don’t consider how long they can lift those weights for, a quality known as muscular endurance. It’s a mistake to overlook that element, especially if you are going to the gym to improve your performance playing sport. What are the best definitions of muscular endurance? Here are some of the best strength training definitions of…

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Anatomical differences between male and female bodies do exist and are worth noting. In general, males typically have proportionately more muscle mass, more bone mass, and a lower percentage of body fat than women. In this article you’ll find numerous anatomical differences between men’s and women’s bodies. You will also find the answer to the question of whether men and women should have a different approach to strength training due to the many anatomical and hormonal differences or they should all follow the same principles of strength training. Male and female skeletal differences A man’s skeleton and a woman’s skeleton…

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In order to perform the cable pull-through exercise (sometimes referred to as the glute pull-through), you will need a cable pulley machine that has an adjustable height. This is an excellent compound movement that hits the powerful muscles of the posterior chain which includes the hamstrings, the glutes, and the low back. Cable pull-through exercise will also help you practice a hip hinge movement that is essential for other compound exercises like the Romanian deadlift (RDL) and barbell hip thrust. Unfortunately, it’s hard to see someone doing it in the gym, although it is very beneficial. Step-by-step exercise instructions STARTING…

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Below are instructions and illustrations for some of the best hamstrings stretching exercises you can perform while lying down, sitting, and standing. They are all safe, effective, and easy to perform for most people. The hamstrings (the backs of the thighs) are muscles for movement. Except for a small section, they are multijoint muscles. When you walk, run, or jump, you stretch them at one end and contract them at the other end. Their length varies only slightly despite this muscle contraction, which allows them to stay very powerful and very quick during any movement. The hamstrings are therefore very…

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