Calves Training: Calves are one of the most stubborn muscle groups on the human body to get growing. They are tought because of the daily pounding they take just moving us from here to there. We will give you the information to add size and shape to your calves no matter how good or bad mother nature was to you at birth.
| Beginner Shape & Size | ||
|---|---|---|
| Exercise/ Routine #1 | # of Sets | # of Reps |
| Standing Calf Raises | 3 sets | 15-12* reps |
| Seated Calf Raises | 3 sets | 20-15* reps |
| Advanced Size | ||
|---|---|---|
| Exercise/ Routine #2 | # of Sets | # of Reps |
| Standing Calf Raises | 3-4 sets | 20-12* reps |
| Donkey Calf Raises | 3-4 sets | 20-12* reps |
| One Legged Standing Calf Raises (Bodyweight) | 3-4 sets | 15-20 reps |
| Advanced Size & Shape | ||
|---|---|---|
| Exercise/ Routine #3 | # of Sets | # of Reps |
| Toe Presses on 45° Leg Press | 4-5 sets | 20-15* reps |
| Seated Calf Raises | 3-4 sets | 15-12* reps |
| One Legged Calf Raises off of Block (Bodyweight) | 2-3 sets | 20+ reps |
*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.
Even if you weren't born with good or great calve you can improve them if you're will to make the effort.
D.L.
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