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Day 1: High-Volume
Exercise A: Calf Superset*
A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo
*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.
Exercise B: Standing Calf Raises
B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
After day one, you’ll probably have to call the fire department to extinguish the fire in your calves. You may also find that you have the same walk as Homer Simpson’s 80-year-old father.
Day 2: Low-Volume (to be done 48 hours after Day 1)
Exercise A: Triple Drop Standing Calf Raises
A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.
***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.
This routine provides freaky size increases. As you can see, it uses a great number of total reps. I’ve found that in order to build calves, you need some frequency of training and some volume, but you can’t have both high volume and high frequency. Therefore, I advise training them twice over a five-day cycle, one workout being very high sets (16) and high total reps (250-510 reps); and the other being low sets (3) for a low amount of total reps (90). I’ve known people to gain in between 5/8ths of an inch to a full inch with this routine in as little as 30 days.
Exercise A: Calf Superset*
A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo
*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.
Exercise B: Standing Calf Raises
B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
After day one, you’ll probably have to call the fire department to extinguish the fire in your calves. You may also find that you have the same walk as Homer Simpson’s 80-year-old father.
Day 2: Low-Volume (to be done 48 hours after Day 1)
Exercise A: Triple Drop Standing Calf Raises
A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.
***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.
This routine provides freaky size increases. As you can see, it uses a great number of total reps. I’ve found that in order to build calves, you need some frequency of training and some volume, but you can’t have both high volume and high frequency. Therefore, I advise training them twice over a five-day cycle, one workout being very high sets (16) and high total reps (250-510 reps); and the other being low sets (3) for a low amount of total reps (90). I’ve known people to gain in between 5/8ths of an inch to a full inch with this routine in as little as 30 days.
