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Thanks for all the interest in the high volume calf routine! The tempo would depend on the movement. A lot of times the 3rd exercise would be:
Hack squat machine
leg press calf raises
one legged calf raises on a calf block
these were all higher rep movements (remember the soleus responds well to sets with more time under tension like 30sec+ a set on the thrird, high reps like you can bang out 25 hack squat calf raises at about a sec a rep and rep it out
The first movement was often standing calf raise with around a 201 or 101 type tempo all the way up and down, pretty fast but under control. I remember a slight pause sometimes and sometimes w/o it. Those are some of the variables that you need to cahnge around including a toes in, straight or toes out also feet touching, feet wide apart etc. So you do different variations and rotate each week.
When I say 50 sets it is not something that beginners need to do their first time. I would say 30 sets in an around an hour would work. By the way if you can get someone to share in this blitzkreig then a partner makes a perfect rest period...by the way the partner counting the reps out loud was a very good way to do it and when others in the gym come close to you and you don't want the distractions, keep counting and they always go away.
Most of the reps are at a rhythmic pace, you will get the grove in these and really get into the training. Sometimes I would pause at the bottom and stretch for a few secs.
When you do this training you will get so into the movements and after many workouts it will be possible to rotate all 3 machines w/o a break for many rounds, this will need to be worked up to though.
As for counting the tempo, training journal-forget it because you have no time to think just train. You dont want time between sets to think or talk. I never talked to anyone except my training partner or really did anything expept walk quickly to the equipment.
This can also be used as a rest pa
Hack squat machine
leg press calf raises
one legged calf raises on a calf block
these were all higher rep movements (remember the soleus responds well to sets with more time under tension like 30sec+ a set on the thrird, high reps like you can bang out 25 hack squat calf raises at about a sec a rep and rep it out
The first movement was often standing calf raise with around a 201 or 101 type tempo all the way up and down, pretty fast but under control. I remember a slight pause sometimes and sometimes w/o it. Those are some of the variables that you need to cahnge around including a toes in, straight or toes out also feet touching, feet wide apart etc. So you do different variations and rotate each week.
When I say 50 sets it is not something that beginners need to do their first time. I would say 30 sets in an around an hour would work. By the way if you can get someone to share in this blitzkreig then a partner makes a perfect rest period...by the way the partner counting the reps out loud was a very good way to do it and when others in the gym come close to you and you don't want the distractions, keep counting and they always go away.
Most of the reps are at a rhythmic pace, you will get the grove in these and really get into the training. Sometimes I would pause at the bottom and stretch for a few secs.
When you do this training you will get so into the movements and after many workouts it will be possible to rotate all 3 machines w/o a break for many rounds, this will need to be worked up to though.
As for counting the tempo, training journal-forget it because you have no time to think just train. You dont want time between sets to think or talk. I never talked to anyone except my training partner or really did anything expept walk quickly to the equipment.
This can also be used as a rest pa
