Lower Body Q&A Training Advise

Q: I've heard that to get your calves really defined you should do higher reps and train them more often than most other body parts. How often should I train them, and what rep scheme do you recommend?

A: Without trying to discourage anyone, calves have a lot to do with your genetics and not always your training methods. I do believe you can make a difference in their size, but how much is primarily based on your parents. So tonight you can either thank them or refuse to speak to them until they fork over the money for implants or really high socks.

All kidding aside, in my routine, I train calves, hard, once a week. I train heavy on the standing calf raises, four sets, six to eight reps. Then I superset between a rotary calf press and seated calf raises. These I do with less weight for four sets and anywhere from 16 to 20 reps. I make sure I thoroughly stretch my calves out, especially in between sets. During my cardio training, I also utilize a lot of my calf muscles when I run on the treadmill at a steep incline and when I use the stairstepper at a brisk pace. You can train your calves more than once a week but, like abs, I wouldn't recommend you train them more than three times a week.

Q: How can I get the most out of my time on the leg-extension machine? What exercise form is best, and are there any variations I can use?

A: First, sit down on a leg-extension machine, and hook your ankles behind the roller pad. If the roller is adjustable, it should be positioned so it rests on the lowest part of your shins, not the top of your feet nor the middle of your shins. Grasp the handles on the machine or the edges of the seat lightly to keep your hips from lifting up as you perform the exercise.

Then, straighten your legs, lifting the weight with your quads until your knees are straight. Always try for the fullest range of motion you can all the way up, all the way down.

Q: I'm really trying to lose this cellulite on my hips and thighs that I've gained over the past few years but am not having much luck. What can I do to rid my body of cellulite?

A: Although some "experts" insist cellulite is a "medical syndrome" you're stuck with, we disagree. The fact is, when you lose fat, you lose cellulite. And when you follow a weight-training program and a proper nutrition plan, you'll lose fat, and you'll gain muscle.