Jay Cutler Nutrition Supps Available Now! Click Here!
workouts

Colossal Calf Workout

February 23, 2015 | 0 Comments
Reading Time: 6 minutes
Continue Reading

Lets be REAL here! Calves are…for the majority of people…one of the hardest muscle groups to build size and shape. And I’m sure you think you’ve tried everything to turn those calves into fully grown COWS!

High reps, low reps, high frequency, heavy weights, variation after variation of foot position…BUT…have you simply tried stretching them? Yeah stretching them, not after your workout but during your workouts, in particular between sets.

Now before you think we’re just being ridiculous, hear me out. Jacob Rauch and Jeremy Silva from The University of Tampa in the USA conducted a study on the effects of stretching in between working sets with some interesting results. Test subjects who held a stretch in between working sets had significant increases in strength and muscle growth than of those who rested in between the same working sets. Further to that, results were even greater when the same body part was trained again 48-72 hours (twice a week).

So we bring to you a 2 day workout split to add SLABS of muscle onto those stubborn calves of yours. As mentioned above this training style is particularly effective using a frequency of twice per week with a minimum of 48 hours rest between workouts; so Monday & Thursday will work, or even better a ‘Push – Pull – Legs’ split works with this workout.

We should mention that when done correctly, this is one of the most INTENSE training methods you’ll ever try!

What you’ll need:

1: A reliable training partner

2: An unbelievable Pre-Workout Supplement 

WORKOUT 1 of 2

Exercise 1: 45 degree Leg Press Calf Raise

The perfect calf exercise to be able to load up the weight but still maintain that full range of motion and in particular that stretch at the bottom. Remember to keep a slight bend in your knees and come all the way down for a full calf stretch for each and every rep.

Sound easy? Here is the DIFFERENCE, we are going to use a unique INTENSITY technique we have coined the stretch hold training method.

Using a weight that will cause failure between 12-15 reps get as many reps as you can by yourself (no spotting) then immediately using the weight on the leg press hold a calf stretch for 30 seconds. Meanwhile get your training partner to decrease the weight by approx 15%, when you hit that 30 seconds immediately begin performing reps until you fail again and then, you guessed it, use the weight to hold a stretch for 30 seconds and get your training partner to lower the weight again by the same amount as before. Repeat this process 1 more time so you will hold 3 stretches in total. That’s 1 working set, you’ve got another 1 to do after your training partner has done theirs!

Set 1: Warm up set with a light weight for 20 reps

Set 2: Warm up set with a heavier weight for 15 reps

Sets 3 & 4:Working Sets. Using a weight that will cause failure between 12-15 reps use the ‘ISO-drop’ technique as perscribed above.

Exercise 2: Seated Calf Raise

Now its time to really focus on that SQUEEZE at the top of each rep. The seated calf raise is a great exercise to hit your soleus, just make sure to have your knees at a 90 degree angle for maximum contraction!

Set 1: Warm up set with a light weight for 20 reps

Sets 2 & 3: Working Sets. Just like before…using a weight that will cause failure between 12-15 reps get as many reps as you can by yourself (no spotting) then immediately using the weight on the leg press hold a calf stretch for 30 seconds. Meanwhile get your training partner to decrease the weight by approx 15%, when you hit that 30 seconds immediately begin performing reps until you fail again and then, you guessed it, use the weight to hold a stretch for 30 seconds and get your training partner to lower the weight again by the same amount as before. Repeat this process 1 more time so you will hold 3 stretches in total. That’s 1 working set, you’ve got another 1 to do after your training partner has done theres!

Exercise 3: Pin Loaded Leg Press Calf Raise

By now your calves should be cooked, well actually after the first exercise they should be cooked and by now they’re WRECKED! To finish off day 1 of our calf workout were gonna be using the pin loaded leg press to do some calf raises. We’re focusing on FORM and CONTRACTION so dont worry about the weight, take your time and get that mind muscle connection firing on all cylinders!

Set 1: Warm up set with a light weight for 20 reps

Set 2: Working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Working set. Use enough weight to cause failure between 10 – 12 reps

Set 4: Working set. Use enough weight to cause failure between 8 – 10 reps. Then immediately drop the weight by approx 30% and go for as many as you can, then drop the weight again by 30% and burn out those calves!!

WORKOUT 2 of 2

Exercise 1: Standing Calf Raise

The KING of calf exercises, the standing calf raise cannot be beat for targeting your gastrocnemius and building yourself a solid pair of cows! Unlike our first workout of the week this will be the only exercise where we are using the stretch hold training method. So make sure really give it EVERYTHING you have!!

Set 1: Warm up set with a light weight for 20 reps

Set 2: Warm up set with a heavier weight for 15 reps

Sets 3 – 4: Working Sets. Using a weight that will cause failure between 12-15 reps get as many reps as you can by yourself (no spotting) then immediately using the weight on the leg press hold a calf stretch for 30 seconds. Meanwhile get your training partner to decrease the weight by approx 15%, when you hit that 30 seconds immediately begin performing reps until you fail again and then, you guessed it, use the weight to hold a stretch for 30 seconds and get your training partner to lower the weight again by the same amount as before. Repeat this process 1 more time so you will hold 3 stretches in total. That’s 1 working set, you’ve got 1 more ahead of to do after your training partner has done theres!

Exercise 2: Pin Loaded Leg Press Isolateral Calf Raise

It’s quite common that one calf will tend to take the majority of the workload when the other fatigues, which can lead to loss of size and symmetry for the weaker side. To combat this we’re going to do some isolateral calf raises using the pin loaded leg press. To set yourself up for some 1 legged calf raises, first set yourself up with both feet on the platform and then simply remove 1 foot and let it hang out of the way. This ensures that you are placing the working leg in the same position you would if you were working both legs together.

Set 1: Warm up set with a light weight for 20 reps per leg

Set 2: Working set. Use enough weight to cause failure between 12 – 15 reps per leg

Set 3: Working set. Use enough weight to cause failure between 10 – 12 reps per leg

Set 4: Working set. Use enough weight to cause failure between 8 – 10 reps per leg

*There is no rest time between your changing legs. Give yourself 30 – 45 seconds rest before starting your next working set*

Exercise 3: Standing Smith Machine Calf Raise from floor

To finish off our 2nd calf workout of the week we are going to BURN out these baby cows with some standing calf raises done from the floor. You can perform these with a few different pieces of equipment, our favourite is using the smith machine for its stability. You can also use a standing calf raise machine if you can place your feet flat on the ground or if your gym has neither you can use a barbell in a squat rack.

The idea of having our feet on the ground is that you are just focusing on that SQUEEZE at the top of each rep and pushing as much blood into those calves until they can’t be SQUEEZED anymore! Each rep explode up and at the top of the motion hold the squeeze for a second to really emphasise the movement.

Set 1: Warm up set with a light weight for 20 reps

Set 2: Working set. Use enough weight to cause failure between 12 – 15 reps

Set 3: Working set. Use enough weight to cause failure between 10 – 12 reps

Set 4: Working set. Use enough weight to cause failure between 8 – 10 reps 

Set 5: Final working set. Use enough weight to cause failure between 6 – 8 reps then immediately drop the weight by approximately 30% and go for as many reps as you can until failure. Then drop the weight again by 30% and go for failure. Continue this until you are left with an empty barbell or the lowest weight on the calf raise machine…now you’re done!

*45 – 60 seconds rest between sets*

That’s it, you’re done! Good work! But it doesn’t stop here make sure to stretch and use a foam roller on those destroyed calves to help with recovery.

For future workouts make sure you gradually increase the weight you are lifting on those stretching sets and to make it even more intense, try holding the stretch for another 5 seconds longer!!

How can we help?
Your Cart