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calf blast

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SecondRow
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2011/04/07 01:28:03 (permalink)
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calf blast

After my leg workout is finished I like to blast my calves in this manner; I'm pretty sure it isn't new, but I haven't seen it anywhere else and I devised it myself so thought I would share it and see what people thought:

It's done on a standing calf raise machine, and it involves a mixture of high rep sets moving down to lower reps with static contractions. Rest 45 seconds between sets, reps should be slow, controlled and full-range. Your calves should also be fully warm and worked by this stage.
 
Set 1 - 30 reps
Set 2 - add 50% to the weight, do 20 reps and then hold on tiptoes for 10 seconds
Set 3 - add 50% to the weight, do 10 reps and then hold for 20 seconds
Set 4 - add 50% to the weight and hold on tiptoes for 30 seconds
Set 5 - Take your starting weight, perform 12 reps and hold for as long as you possibly can!
 
I've seen some good progress in both size and strength using this method for a couple of months, hopefully it might be of use to someone else. Apologies if I'm stealing someone else's idea!

SR

Current training: 6-day split
Current cycle: Test E @ 500mg per week

Current stats:
Height : 192cm
Weight : 272lbs
Body Fat : 15.4%
#1

3 Replies Related Threads

    Hoppy1975
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    Re:calf blast 2011/04/07 16:20:08 (permalink)
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    Think I,ll give this a go as my calfs is the muscle I find hardest to gain on, nice one!
    #2
    john_cappa
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    Re:calf blast 2011/04/07 17:00:17 (permalink)
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    http://newsletters.muscle...k/newsletter-0103.aspx
     
    Try James's three min calf routine. It will make you walk like John Wayne!
    #3
    keyser soez 2010
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    Re:calf blast 2011/04/08 23:53:44 (permalink)
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    Might give this a try ina  few weeks john as i havent trained legs in weeks. Wouldnt want to try it to soon incase i seize up

    #4
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