Rule of 7 Calf Workout

My new program has me slamming calves 3x a week so I have tons of opportunity to design creative ways torture my calves and stimulate new muscle growth. This last routine had my calves screaming and sore the next day. I call this routine “The Rule of 7”.

1. Seated Calf Raise: 2 sets of 63+ total reps each. The 63+ reps are broke into 9 mini-sets of 7 reps. Each of these 9 mini-sets (A-I) are done one after another with only enough rest to switch the weights. I will show my weights used as an example. All reps are done strict, slow, and through full range of motion unless noted otherwise. Rest 90 seconds between the 2 actual sets. img_0986
A. 7 reps with 45lbs
B. 7 reps with 70lbs
C. 7 reps with 90lbs
D. 7 reps with 115lbs
E. 7 reps with 135lbs*
F. 7 reps with 115lbs
G. 7 reps with 90lbs
H. 7 reps with 70lbs
I. 7 reps with 45lbs
*This set had a little swing to it.

2. Calf Press: 7 sets of 20, 15, 12, 10, 10, 8, 30 reps. Rest only 60 seconds between sets. Alternate feet out and in from set to set. Do 7 additional partial reps at the end of each set.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Related Articles:
Calves Superset Workout
Build Calves with Eternal Sets

Wittig is fueled by Kaged Muscle Supplements. Get 15% off Kagedmuscle.com with code Wittig15.

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My 5 Tips to Curb Appetite

One of the biggest challenges for anybody looking to drop some weight is trying to stick to a particular diet while always feeling hungry. There are a few good habits that I have developed over time that help me feel full and stay on track. This is how I eat relatively cleanly year around. Here are my best 5 tips to curb your appetite:

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1. Drink Plenty of Water: Besides just being healthy for you drinking plenty of water will help you feel fuller and cut down on eating as much. How much water? Well, it really depends on the individual, but some say 1.7oz per 1kg (2.2lb) of body weight (or 0.77oz per 1lb). More at warm temperatures. I don’t measure my daily water I just drink it. Have a big glass upon waking, a lot during exercise, and a good amount with each meal. When I am eating in a low carb, calorie deficit I rely on a good 16-20oz glass of water to help fill me up. My secret is to mix in 2 scoops Kaged Muscle’s Hydracharge for added Hydration, nutrition, and flavor (no artificial flavors or sweetners) and drink this with breakfast, lunch, and dinner. I will add in Kaged Muscle’s BCAA’s and Glutamine for extra recovery power. If in the morning or if I am running low on energy I will break open and add Kaged Muscle’s Purcaf Caffeine.
**Get 15% off these products on Kagedmuscle.com with my code “Wittig15”.

2. Eat More Protein: The average person, especially women, do not eat enough protein in their daily diet. Protein based foods help us feel fuller. If you are exercising and trying to slim down you should bring in around 1 gram per pound of body weight. If you consider yourself an athlete and exercise to build muscle this amount can be up to twice as much. Make sure each meal and snack has protein in it. A breakfast of just oatmeal, cereal, or bread and fruit is not ideal.

3. Eat Fiber Rich Foods: Fiber rich foods help us feel fuller in multiple ways. Think fruits, vegetables, beans, peas, lentils, and nuts to name a few. If you are eating lower carb just pick your fiber accordingly. I always encourage people to eat their fiber rich vegetables first helping them to eat less of the more tempting foods.

4. Your Lifestyle Affects Hunger: Things such as exercise, sleep, and stress WILL affect your hunger and cravings for food. Try to get at least 7 hours of sleep each night. Do your exercise. And remember, “Something is better than nothing”. Try to reduce the stress in your life. Exercise will help with that. Read a book. Go outside and take a deep breath. All these little things factor into feeling hungry.

5. Clean Burn will Help: If you can get a handle on most of my above tips Kaged Muscle’s Clean Burn will help decrease cravings and burn body fat from multiple pathways. It is 3rd party tested, banned substance free, clinically proven ingredients in effective doses. When I am cutting body fat I take 2 capsules 30 minutes before each breakfast, lunch, and dinner. Learn more about Clean Burn HERE.
**Get 15% off these products on Kagedmuscle.com with my code “Wittig15”.

-Wittig, ISSA CPT

Related Topics:
Calorie Deficit Eating Made Easy
Navagating the Cheat Meal
My Daily Nutrition

20 Min “Death Valley Set” Biceps Workout

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I have a method of training I call “Death Valley Sets” which involves doing a higher rep set followed after a short rest period by a heavy, low rep set. Then I will alternate between these higher and lower rep sets for however many total sets I want to do. This method confuses the muscles keeping them off balance and recruits a range of muscle fibers. Here is a 20 minute Biceps workout utilizing my Death Valley Sets that will give you a massive pump and build them ‘Ceps.

-Wittig, ISSA CPT

Biceps: Death Valley Set Workout

1. Standing DB Curls: 4 sets of 30, 8, 20-25, 6 reps. Curl DB’s at the same time- no alternating. Do these strict, through the full range of motion getting a full stretch at the bottom and squeeze and flex at the top before taking a controlled negative.

2. Preacher EZ Bar Curls: 4 sets of 20, 6-8, 15-20, 6 reps.

*Rest periods: 60 seconds between sets.

Armageddon: Building Massive Arms

Arms have always been one of my favorite muscle groups to work and they have responded accordingly. I’ve had so many requests for workouts and tips to develop great Biceps and Triceps I wrote a e-book called Armageddon: Building Massive Arms. This is a 4-week progressive program laid out in detail with exercise descriptions and my personal notes. This program includes my favorite advanced training techniques and is built around my personal “Extreme Load Training”. The 36 page e-book also includes my general muscle building principles, nutrition guidelines, and supplement suggestions. I also keep myself available via email and social media to support everybody going through my programs. It is available for instant download for an affordable $10 HERE.

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Muscle Building Home Leg Workout

I typically hit legs hard and heavy mid-week. All the squats, lunges, and leg presses I can handle and then a few extra sets for bonus. But I like to hit lower body twice a week for those optimal results which means a Saturday or Sunday session. There are times with my family schedule that getting into the gym is just not possible. So I’ve put together a little home Leg workout that requires no equipment. My legs were sore for 2 days afterwards. So this is not a active rest or your basic home cardio circuit. This is a muscle breaking beat down.

Home Leg Circuit: Do these 4 exercises back to back with no rest for 1 round. Do 5-7 rounds total with minimal to no rest between rounds.

1. Recumbent Bike or jog for 2 minutes. Moderate intensity.
2. Assisted Pistol Squat: 15 reps each leg. View video Here.
3. Single Leg Bridge: 15 reps each leg. View video Here.
4. Switch Lunges: 10-15 reps each leg. View video Here. If these are too difficult do Lunge Squats instead. View video Here.

*This last weekend I did 7 rounds with no rest between rounds. Challenge yourself and let me know how you do.

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-Wittig, ISSA CPT
Kaged Muscle Athlete

Side Lateral Raises: Correct Form

One of the exercises I see performed incorrectly the most are Side Lateral Raises to target the medial head of the delt. Here is this video I go through my 3 form checks. I have many more videos and tips on my Youtube.com/WittigWorks. Please subscribe.

Here is a sample of a recent Shoulder workout:
1. Standing Behind the Neck Push Presses: 2 warm up sets then 6 sets of 10, 10, 8, 8, 6, 6. Increase weight each set. View here: https://www.instagram.com/p/BNkKLR6DA59.

2. Seated DB Press: 4 sets of 12, 10, 8, 6 reps.

3. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 3 sets total.
3A. Front Plate Raise: 20 reps
3B. Side Lateral Raises: 20 reps.

4. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
4A. Bent Over Lateral Raises: 15, 15, 12, 10 reps.
4B. Behind the Back Barbell Shrugs: 15, 12, 10, 8 reps.

*I post my daily workouts in detail on my Facebook.com/WittigWorks.

-Wittig, ISSA CPT

My Current Split: Building Muscle

I am just starting a gaining cycle and am really concentrating on specific weak areas. I thought I would share the new split I designed and some of my strategy. Maybe it will help give you ideas for tailoring your own split.

The areas I am really prioritizing are my back (width), traps, calves and abs. I decided to do something I’ve never done before which is hit those body parts three times a week (3x). Yes, my sessions are fairly long. I have the time and my Kaged Muscle Pre-Kaged and In-Kaged keep me pushing hard until the very end. The muscle groups that are only getting hit once a week I am smashing with high volume (20+ sets). The muscle groups getting worked 2-3 times a week will have less volume per session, but more total volume per week. I accomplish this amount of volume by supersetting the smaller muscle groups. I frequently post my full workouts in detail on my Facebook.com/WittigWorks.

Day 1 (Monday):15025179_10210831785130588_5058276789901330220_o
Back: 15-18 sets (slightly more because of 72 hours recovery)
Biceps: 8-10 sets, superset with calves
Calves: 8-10 sets, superset with biceps
Rear Delts: 4-5 sets, superset with traps
Traps: 4-5 sets, superset with rear delts
Abs: 8-10 sets (done at another time of day)

Day 2 (Tuesday):
Chest: 20 sets
Shoulders: 13-15 sets
*I was short on time this last Tuesday. There is a chance I will shift or add some work on this day.

Day 3 (Wednesday):
Back: 15 sets
Triceps: 20 sets. Many were supersets
Rear Delt: 4 sets
Abs: 8-10 sets, superset with traps
Traps: 6-8 sets, superset with abs
Calves: 12 sets, done as 6 supersets

Day 4 (Thursday):img_05982
Thighs: 20-25 sets
Hamstrings: 10-12 sets

Day 5 (Friday):
Back: 12-14 sets
*Biceps: 12 sets, superset with shoulders
Shoulders: 12 sets, superset with biceps
Traps: 4 sets
Calves: 10 sets
*While I hit Biceps twice this week I will probably hit Triceps twice next week (M & F) and continue alternating those week to week.

Day 6 (Saturday):
Active Recovery
Light Cardio 20-30 mins
Abs: Body weight 10 sets

Day 7 (Sunday):
HIIT Cardio with lower body focus (1 hour) img_0935
or
Functional Cardio: box jumps, battle ropes, ball slams, kettle bell swings, etc. (60-90 minutes)

Understand this is a work in progress and that I lift very instinctively meaning I will adjust things as I go.

Get Pre-Kaged, In-Kaged, and Re-Kaged post workout directly on Kagedmuscle.com. Use my code “Wittig15” to save 15%. It’s how I hammer these long sessions and get killer results at 40 years old all natural.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Lift shoes and apparel by RyderWear. Get 10% off Ryderwear.com/Wittig and use my code “Wittig10”.

Watch by SwoleO’Clock. Get yours at Swoleoclock.com/Wittig.

Calves Superset Workout

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

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