Every once in a while I hit a workout so intense, nasty, and effective I just have to share it on a grand scale. This last calf workout was one of those. Calves have been a weak area for me so I have made them a priority for the last several years with great progress. If calves are a lagging muscle group for you give this workout a go. I suggest hitting calves at least twice weekly and do this workout at the very beginning of your leg day while you are full energy and focus.
1. Seated Calf Raise: 5 sets of 30,25,20,15,10.
2. Standing Calf Raise: 5 sets of 8-10 reps.
3. Hack Calf Raises: 5 sets of 10,15,20,25,30.
(Note: Using a Hack Squat machine.)
Calf development tips:
A. Rest no more than 45-60secs between sets.
B. Regularly stretch your calves between sets.
C. Take slower negatives- lower the weight slowly. Get full bottom stretches on each rep and pause for several counts. Power up to a top contraction and pause. Controlling the tempo like this makes all the difference.
Workout shoes by Ryderwear. Super comfortable and functional especially for leg day. Featured are the new D-Mak Rogues. Also available in black and white models. Shop and save 10% through Ryderwear.com/Wittig.
-Wittig, ISSA CPT
IPE Natural Pro 3X Champ
Kaged Muscle Athlete