Calves are a difficult area for many to develop. Some of you sick bastards have huge calves without even having to work them Consider yourselves blessed. It’s always been a weak point in my physique, but I’ve had great progress the last few years with these tips and workouts I share with you. When working calves be very deliberate on every rep and give this superset workout a go. Mine are really sore today as a result. Let me know how it goes with you.
Calf Building Guidelines
*Get the deepest stretch you can at the bottom of every rep. Your shoes will greatly affect your ability to do this. I personally wear Ryderwear lifting shoes which enable the greatest range of motion without pain. Get 10% off Ryderwear.com/Wittig and use code Wittig10.
*At the top of the movement, when you are on the balls of your feet, hold that contraction for a count or two. Feel it flex.
*Take the negatives slow and controlled.
*Calves need less rest between sets. Shoot for 60 seconds or less.
*Hit your calves with various rep ranges over time. Do the heavy 6-8 reps, but also throw in those 50+ rep sets and everything else in between.
*Incorporate advanced techniques (drop sets, supersets, pause rest, etc) when training calves just like you would with any other muscle group.
*If Calves are a weak area for you prioritize them and train them early in the workout and often. I am currently training calves three times a week.
*Change your foot positioning (toes out, toes in, toes forward) regularly.
*Stretch your calves between every set. Hold each stretch for at least 15 seconds each. Remember we are only resting 60 secs or less total between sets.
Calves Superset Workout
1. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 3-4 sets total.
1A. Seated Calf Raises: 10-12 reps. Toes forward for all sets. Final set do a double drop set.
1B. Calf Press: 20, 15, 12 reps. Increase weight each set. Toes out on all sets.
2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 3-4 sets total.
2A. Calf Press: 12 reps. Toes in for all sets.
2B. Standing Calf Raises: 8-10 reps + 10 partial reps. Toes forward on all. Final set do a double drop set.
Related Article: Building Calves with Eternal Sets
-Wittig, ISSA CPT