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.
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.
