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Calf Chaos Workout

June 4, 2014 | 0 Comments
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This workout is a short, sharp, super-high intensity, super-high volume bodybuilding style workout inspired by IFBB Pro Bodybuilder Ben Pakulski AKA PAKMAN! It is designed to push you both physically and mentally, force a crazy amount of blood and nutrients into your calves, and spark some stupid calf growth.

I’m not gonna lie – it’s also designed to put you in a world of hurt and leave you walking around like a cripple for at least 5 days post-workout!

You are going to be hitting A LOT of forced reps during this workout, and doing a lot of cursing, so a reliable training partner who can also swear like a trooper is a must! And because you’re going to be tearing apart more muscle tissue than ever before, an awesome intra-workout supplement stack is absolutely vital – we recommend the BOSS Stack!

LEGGO!

Exercise 1: Leg Press Calf Raises

The perfect “stretch activation” calf exercise to get us started! Remember to keep a slight bend in your knees, come all the way down for a full calf stretch on each rep, then explode up for a full calf contraction at the top of each rep. Mind-muscle connection is the key on this exercise, so go slow homie, and keep tension on those calves!

Set 1: Warm up set with light weight for 25 reps

Set 2: Warm up set with heavier weight for 25 Reps

Working Sets: Using twice your bodyweight on the sled (ie. If you weigh 80kg, put 160kg of weight on the sled) hit 10 sets of 10 reps with 10 seconds rest in between sets. If you cannot get 10 reps in any single set (which is likely after about set 3) have your training partner assist and get forced reps.

Exercise 2: Seated Calf Raise

The ultimate “contraction” exercise for calves! Make sure you make the most of it by squeezing your calves at the top of each rep, and ensuring that your knees are at a 90 degree angle with your toes pointing slightly inwards for maximum soleus activation!

Check Out MassiveJoes EXERPEDIA on Seated Calf Raises Here.

Set 1: Warm up set with light weight for 25 reps

Working Sets: Using 25% of your bodyweight on the machine (ie. If you weigh 80kg, put 20kg of weight on the machine) hit 20 reps, rest 20 seconds, then hit 25 reps, rest 20 seconds, then hit 30 reps, rest 20 seconds… keep adding 5 reps per set and resting 20 seconds in between sets until you can’t finish the set… then hit that last set 3 more times with 20 seconds rest in between sets to failure with as many forced reps as you need to hit the required number of reps. Have your training partner help you out on the last 3 sets.

Exercise 3: Standing Calf Raises (Machine or Smith Machine)

Our final piece of the pain puzzle, the classic calf mass builder – the Standing Calf Raise! You can do these in a standing calf raise machine if your gym has one, or just in a Smith Machine standing on the edge of some weight plates.

FULL RANGE OF MOTION is the absolute key to this exercise! All the way down for a full stretch, pause, then explode back up for a stupid squeeze!

Check Out MassiveJoes EXERPEDIA on Standing Calf Raises Here.

Set 1: Warm up set with light weight for 25 reps

Working Sets: Using your bodyweight on the bar/machine (ie. If you weigh 80kg, put 80kg of weight on the bar/machine), hit 10 sets of 20 reps with 20 seconds rest in between sets. To be honest, you have absolutely zero chance of finishing this exercise… so you’re going to need your training partner to dig deep and help you force out a bunch of reps.

BOOM! DONE!

Enjoy trying to learn how to walk on your tip toes for the next week!

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