BladeRunner70's picture
BladeRunner70
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+ 3 Grow BIGGER Calves

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I've been ask a lot what I do for my calves. Well I do a lot of the same things everyone else does but one thing I do different that I know has worked for me is my 100 calf routine....

Calves:

https://www.eroids.com/pics/love-godtropin-veins#comment-2006734

I like to do high volume work on them. One move I perform often is called the 4 min. Calf routine or 100 calf raises.
Standing Calf Raises- 1 x 100 with only 10second pause when failure hits. What you do is pick a weight that you can do 20 reps with and no more. Once you hit 20 your next rep is not a full clean rep. Then you take only a 10 second break and then jump back into the set doing as many clean reps as you can. Once you hit the rep that is not clean you don't count it and you take 10 seconds and 10 seconds only and then jump back in and continue this process until you reach 100 reps. The first time you do this routine you don't need any other calf exercises that day. Trust me you'll be sore. Once you add this to your routine more often you can do this plus some other moves to get them to respond.
Remember the calves carry us around all day everyday. So when we train we are trying to tell the body to respond and change. To make this happen we have to force it to make that change by providing it with a challenge so it can overcome and adapt to something new. Since its use to high volume you have to blast it with heavy high volume but also toss in some heavy low rep work too. This 100 calf routine will surely impact them in a positive way.

Good luck!!

Give it a try you'll love the pain and the results!!

HeyyyArnold's picture

I'll try anything when it comes to calves, I've been obsessed with doing calves for the last month and a half or so, 20-30 standing calve raises on a squat machine, I stopped doing the whole toes-in & toes-out routine and started putting my feet right next to each one set then next set going really wide and then alternating back and forth between stances.. then i finshed on the seated calf raise with like 10 lbs on each side and go for 50 reps @4 sets, it fkn hurts lol but i've never paused for only 10 seconds so i'll be doing that tomorrow

Now tibialis work is a different story lol

BladeRunner70's picture

Let me know how it goes...

HeyyyArnold's picture

I did it today, I liked it a lot cuz the reps get harder way faster with that 10 second rest. The first two sets I had to add weight to bring me down to 20 reps then towards the end of it I had to take a couple lbs off to try and stay near 20 lol is that how you do it ? or do you keep one set weight on the whole time and even if you stop before 20 just keep getting the sets in till 100?

BladeRunner70's picture

Well now you have a weight to start with next calf day. He needed to find that weight you could only do 20 with. As far as close to the end. No I don't listen the weight. I just do as many as I can. Soon it becomes 10 reps only and close to the very end it so hard you laugh as you only get 6-7 good reps. Remember they have to be clean or it's no good. So that's the point leave that weight and just do as many as you can with only a 10 second break at each failure until you reach 100. This should still make you sore as hell though. You'll curse me at day 2. Your body will get use to this and it won't be as painful. But in the beginning oh my gosh will they be sore. Do it again with ou lowering weight and this time you know what your start weight will be at. I fall to 10 reps pretty early. If your not sore tomorrow fuck it just do it again tomorrow and do it right damn it lmao

HeyyyArnold's picture

lmao I'll do it tomorrow again.. the right way ! I tried to remember what you said and all I knew was 20 reps with 10 second pauses and 100 reps lol the rest I wasn't sure about, I've been doing calves just about every day from another calf workout I saw so they mite not be as sore tomorrow anyways, but they fkn better be after i do this shit right lol

BladeRunner70's picture

Yeah they better be. Anytime I stop and don't don't do this routine for a long while and add it back in. It usually lights me up. Lol

HeyyyArnold's picture

ya they're much more sore today lol i still had to add weight after the first set but then found the sweet spot and did it just like you said from there and they were pumped right up, then I went to the seated calf raise and did like 20lbs for 40-50 reps for a few sets just to smash em up

BladeRunner70's picture

Nice!! Now tomorrow will be sore and Friday your gonna say man fuck blade he straight fucked me up lol. You'll have to stretch to get out of bed Friday and Saturday and you'll be walking with a different gait for sure :-). All so worth it though.

irongame427's picture

I take the high volume approach also. It's the only thing that produces noticable growth. I so 10 sets to failure picking a weight where I can get about 20-30 reps. So in the end it's about 200-300 reps. They stay sore as hell for atleast 5 days after that. I'll give yours a shot also to mix things up. But at the end of the day my cals insertions are really high so they'll never be massive or keep up with my arms. But that won't stop me from making improvements.

BladeRunner70's picture

I like yours too. I'll mix yours in my routine as well. Thanks.

313Gorilla's picture

Trying this out today bro

BladeRunner70's picture

How did it go?