Two Silver Bullet Workouts for Calves

My Calves were one of my biggest physique weak points. After prioritizing calves I feel they are starting to get respectable. Here are two recent workouts that had my calves screaming and are sure to get you on the path of gains. These workouts are from my current “Extreme Load Training” program which is a 8-week ‘extreme muscle building’ trainer. I will include links to watch the video down below. You can start the full program FREE from Day 1 HERE. It includes daily videos, downloadable PDF’s, and nutrition guidance.

29351801_10215642147786648_1500173499567632419_o

Calf Workout #1:

Seated Calf Raises: 4 sets of 25, 20, 15, 10 ELT
(Note: On Set 2 take a short ‘pause rest’, only 8-10 sec rest, while increading weight by 10lbs. Do two of these increased weight pause rest rounds on Sets 3&4.)

Superset: Do these two exercises back to back with no rest for one set. Do 3 sets total.
A. Standing Calf Raise: 3 sets of 10 reps
B. Donkey Calf Raise: 3 sets of 10 reps
(Note: I used the standing calf machine for these with the shoulders bars at the lowest setting. These can also be done on a smith machine rigged up.)

Watch this entire leg workout video HERE.

Calf Workout #2:

Seated Calf Raises X-Sets: 4 sets of 10’s, 8’s, 6’s, 4’s.
(Note: Start with very light weight, I started with only a 25 plate, for 10 strict reps, increase the weight by 10lbs and hit another 10 reps, continue doing this until you hit absolute failure. Then after a short rest increase starting weight and do repeat this process again for Sets 2-4 with 8’s, then 6’s, and finally 4’s.)

Superset: Do these two exercises back to back with no rest for one set. Do 4 sets total.
A. Uni-Lateral Donkey Calf Raises: 4 sets of 10-12 reps each side alternating.
(Note: I don’t have access to a Donkey machine so I used a Standing Calf Machine set at the lowest setting. Watch today’s video to see how I did it. These can be rigged up easily on a smith machine as well.)

B. Calf Jumps: 4 sets of 30-40 secs.

Watch this entire leg workout video HERE.

28424610_1071620712978789_243668995754855727_o

 

Advertisements

Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s