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Courageous Calf Workout

October 17, 2014 | 0 Comments
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Having trouble GROWING some calves?

We feel your pain! Unless your genetically blessed, calves can be one of those stubborn muscles that just won’t grow, right? WRONG! We have put together a ridiculously high volume workout that will push you to your physical limits and DEMAND GROWTH!

How you execute any calve exercise can make a HUGE difference to the growth you experience, so we have provided you with some advanced tweaks to help you train them the ‘right’ way!

This workout will definitely take some steam out of you, we highly recommend:

1. A reliable training partner

2. A super strong pre-workout supplement

3. An intra-workout supplement with carbs in it

Be WARNED this workout is no walk in the park! Are you COURAGEOUS enough for the challenge?

Exercise 1: Standing Calf Raises

Going through ‘the motions’ just won’t cut it if you want the most out of this exercise. Make sure you are positioned hard against the pad with your knees locked, as you lower your heels towards the floor make sure NOT to ‘break’ at the knees to ensure both the soleus and gastrocnemius of the calf are fully stretched. The drop-sets in this exercise will get BRUTAL, but this is no excuse to throw form out the window, so make sure your getting a FULL stretch at the bottom and contraction at the top! At each drop-set reduce the load by 20%-30% and rest as required to hit ALL rep targets.

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

Set 2: Warm up set with heavier weight for 20 Reps

Set 3: First working set. Use enough weight to cause failure between 12 reps. Drop the weight by 30% and push for 15-20 reps. Drop the weight again by 30% push for 20-30 reps, drop the weight by 30% AGAIN! And push for 30-40 reps, DONE!

Set 4-6: Repeat from set 3 for the next 3 working sets. If you need to drop the weight do so, if you need to rest pause do so BUT DON’T re-rack the weight stack.

*Rest 90 seconds in between sets*

Exercise 2: Seated Calf Raise

Most people often dismiss the seated version of the calf raise, throwing a couple of measly sets in at the end of a workout… NOT IN THIS HOUSE! We are here for some real progress so their will be no fast, bouncy or quarter reps each repetition should be controlled in a slow manner with full range of motion. For the straight working sets a good tempo is 1 second up (concentric), 2 second hold (isometric) and 3 seconds down (eccentric).

Unsure of how to properly perform this exercise Check Out MassiveJoes EXERPEDIA on Seated Calf Raises Here.

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

Set 2: First working set. Use enough weight to cause failure between 12 reps.

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then rest for 10 seconds. Then go again but now on the eccentric movement count 5 seconds down, stretch at the bottom and explode up and repeat for 6 reps (Rest pause to negative reps)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then lock the safety in and do top-half partials for another 20 reps (drop set to partials)

*Rest 1 minute in between sets*

Exercise 3: Pin Loaded Leg Press Calf Raises

It can be difficult to work in the higher rep ranges on standing calf variations… all that blood PUMPING into those baby cows can cause some unwanted ‘light headedness’, so we are going to PUMP UP THE VOLUME with some Leg Press Calf Raises. Sit in a leg press with your toes at the bottom of the foot plate and heels hanging off the bottom edge. Using a controlled tempo (NO BOUNCING!) press up with your toes and the balls of your feet pushing the sled up a few inches, CONTRACT those calves HARD before lowering your toes back down. For each set choose a weight that would allow you to reach the top rep count, for set 1 this would be a weight you can do for 40 reps, set 2 would be a weight you can complete for 50 reps etc.

Set 1: First working set. Using a weight that you could complete 40 reps, go for 10 reps, rest 10 seconds, 20 reps, rest 20 seconds, 30 reps, rest 30 seconds, 40 reps, rest 40 seconds DONE!

Set 2: Second working set. Using a weight that you could complete 50 reps, go for 20 reps, rest 20 seconds, 30 reps, rest 30 seconds, 40 reps, rest 40 seconds, 50 reps, rest 50 seconds DONE!

Set 3: Third working set. Using a weight that you could complete 60 reps, go for 30 reps, rest 30 seconds, 40 reps, rest 40 seconds, 50 reps, rest 50 seconds, 60 reps, rest 60 seconds DONE!

Exercise 4: Standing Calf Raises

The calves become very accustomed to the same old variations of the standing calf raise, so we NEED to SHAKE things up! We will begin each set hitting the medial (inner) head of the calf using a toes out stance, followed by toes straight for overall development before finishing with a toes pointed inward stance to ANNIHILATE the lateral (outer) head of the calf. 

Set 1: First working set. Toes pointed out for 15 reps, toes straight for 15 reps and then toes pointed in for 15 reps. Use enough weight to hit 15 reps with good form.

Set 2: Second working set. Toes pointed out for 12reps, toes straight for 12 reps and then toes pointed in for 12 reps. Up the weight to hit 12 reps with good form.

Set 3: Third working set. Toes pointed out for 10 reps, toes straight for 10 reps and then toes pointed in for 10 reps. Up the weight to hit 10 reps with good form.

Set 4: Fourth working set Toes pointed out for 8 reps, toes straight for 8 reps and then toes pointed in for 8 reps. Up the weight to hit 8 reps with good form.

*Rest 90 seconds in between sets*

AWESOME work you CRUSHED IT!

Now that your on your way to building some MAD Calves of your own, why not display those babies in a pair of TMJ Cut-off Shorts.

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