Like some of you my legs are naturally thinner and growing my calves has been a struggle. I found a method that has helped shocked my calves into growth. It involves a twist on the “Rest Pause”. I love Rest Pause (R.P.) and incorporate it often. It’s the concept of doing a set to absolute failure, resting a few seconds (5-10) then hitting a few more reps. My Eternal sets have you going to failure then performing an additional 7 R.P. Rounds.
Form: This is important. Get a deep stretch at the bottom, power up to the top, pause for a count or two, then take the negative slowly. If you cannot go through the entire range of motion for the majority of the set lower the weight.
Eternal Calf Workout:
1. Seated Calf Raise:
1A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps.
1B. Set 2: Increase weight (additional plate) ~6-8 reps, then 7 R.P. Rounds for a total of ~30-40 reps.
2. Standing Calf Raise:
2A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps. Alternate changing feet positioning on each round (forward, in, out).
2B. Set 2: Increase weight ~6-8 reps, then 7 pause rest for total of 30-40 reps. Alternate changing feet positioning on each round (forward, in, out).
*Stretch calves between each set (not between R.P. Rounds as there is not enough time). 30-60 seconds static holds on the stretches.
-Michael Wittig, ISSA CPT