Rules:
-Work calves twice a week
-Only do one-legged calf raises the first day each week
-Only do donkey calf raises the second calf workout of the week
Week 1 (take it easy)
| Day 1 |
3 X maximum reps with no dumbbell to start with.
Begin with left leg first, perform a full set and then do the same number of reps with the right leg. |
| Day 2 |
3 X 30 reps donkey calf raise with someone fairly light on your back. |
Week 2
| Day 1 |
3 X 20 reps using a light weight in which it only allows you to easily
complete 20 reps for the first set.
Then use a weight that will barely let you complete 20 for the last 2
sets. |
| Day 2 |
3 X 20 reps using somebody of moderate weight on your back |
Week 3
| Day 1 |
3 X 20 reps but add five pounds and really try to exceed 20 reps with outstanding form |
| Day 2 |
3 X 20 reps have someone hold weight while they are on your back for added resistance.
*Now at the end of each set creep in burns or partials in a slow non-rhythmic fashion until failure.
You have to lock yourself into the pain and savor it. |
Week 4 (same type of workout as week 3)
| Day 1 |
3 X 20 reps and add five more pounds |
| Day 2 |
3 X 20 reps and add 10 more pounds |
Week 5
| Day 1 |
3 X 20 same weight as week 4, now before you do burns/partials
put down the dumbbell, and on the same leg you just worked do as many reps as you can! Then do burns. |
| Day 2 |
3 X 20 Do the same workout as week 4, but add a few more reps. |
Week 6
| Day 1 |
3 X 20 reps add 5 more pounds again. Same workout as week 4
but now after the final burns on the final set of each exercise,
lower yourself to a full stretch and gently bounce in the low
position. |
|
Day 2 |
3 X 20 add 10 more pounds, and same rules for above apply. |
Week 7
| Day 1 |
Add 5 more pounds, do maximum set, drop down half the weight and then doing the same number of reps. Then repeat week 6 workout. |
|
Day 2 |
Add 10 more pounds. just do about workout using lighter people and plates. |
Week 8
| Day 1 |
Add usual 5 pounds, now do week 5 workout again. |
| Day 2 |
Add usual 10 pounds, now do week 5 workout again. |
Week 9 and 10
| Day 1 |
Repeat week 7 workout adding the usual 5-pound increase |
|
Day 2 |
Same workout as above and with 10-pound increase
|
NOW measure your calves and you should have gained at least another inch.
Thanks,
Mark Howard
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