posted Wed, 05/04/2016 - 12:28
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Calves
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What are some of the best exercises for calf development?
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What are some of the best exercises for calf development?
Calves,the bane of my existence!until recently!
Always had small calves and no matter how much I trained them I got minimum gains until I started this routine.
3 light warm up sets each exercise
6x10 standing calf raise
6x10 seated calf raise
Now these are pretty standard calf exercises unless done with different techniques.
When doing these I like to do a slow raise and hold at the top for 4-5 seconds count, squeeze and slowly lower!
Go as heavy heavy! as possible and raise weight with every session!!!
When doing this you hopefully will struggle with the last 3 sets of each exercise,even if you cant raise right up go as high as possible on last few reps and still hold for 4-5 seconds no matter how much it hurts!
Do program twice in week 1
Do every second day week 2&3
Do at least 5 times during week 4,5,6!
30-45 second break between each set!time it dont guess.
This is a six week program,do exercise BEFORE you do any other body part!do drop sets on the after last set with low weight fast high reps for a pump!
Some days I can barely walk when doing this program,have gained one and a half inches on calves after doing this program twice!
Good luck!
Donkey calf raises are the best IMHO. But like already said, use a weight that allows for an exaggerated range of motion, especially at the top!
I like to do 2x a week, one lower rep day 4-5x8-10 and then 1 day where I do 3-4 sets 25-50 reps with no more than 30-40 rest between sets.
seated calves, standing calves, donkey raises, calve press on leg press. work the calves slow, with a good stretch and a strong contraction with each rep. not a whole lot of variety here in terms of movements.
Thanks for the advice