Calf Workouts

Most people don't introduce enough variety into their calf routines and do not work them often and heavy enough.

Thus, the workout we have prepared here is designed to give you variety and to shock your calf muscles into growth.

Workout Overview

Goal:

• The goal of the calf workout below is to increase your calf muscle size.

  Calves are the final piece of the puzzle when it comes to your legs. Having nice, strong and fairly thick calf muscles will complete your physique and make your legs appear firmy planted on the ground.

  This workout program focuses on extended slow movements during concentric (lifting the weight load up) and eccentric (lowering the weight load back down) motions to provide the shock factor that will stimulate growth.

Workout Frequency and Duration

• This workout should be done at least 2 times per week. Make sure to rest at least 48 hours between each workout. You can incorporate this workout on days when you exercise your legs.

  The total duration is 9 weeks. After 9 weeks you can repeat the entire 9 week cycle again if you think you haven't achieved the results you expected.

Weight Training Acessories Needed:

• Good weightlifting shoes that are specifically designed for weight lifting. If you don't have these crosstrainers will do just fine. Don't use running shoes, they do not provide you with that "firmly-planted" feeling that you need when doing leg workouts.

Weeks 1, 2 & 3
Calves	Sets	Reps
45 degree calf raise	2	15
Each rep: 3 second hold on top for each rep
hack calf raise	3	20
Each rep: 3 second concentric (lift), 3 second eccentric (lower)
smith machine calf raise	3	25
Each Rep: explode on the concentric motion, 3 second hold on top, 3 second eccentric.
seated calf raise	2	15
Each Rep: 3 second concentric, 5 second hold on top, 3 second eccentric
Weeks 4, 5 & 6
one-leg 45 degree calf raise	2	12/side
Each Rep: explode on concentric, 5 second hold on top
hack one-leg calf raise	2	20/side
Each Rep: 3 second hold on top
one-leg seated calf raise	3	25/side
Each Rep: explode on concentric, 5 second eccentric
Weeks 7, 8 & 9
Superset #1
donkey calf raise	2	15
Each Rep: explode on concentric, 5 second hold on top
superset with...
smith machine calf raise	3	15
Each Rep: 5 second hold on top
Superset #2
45 degree toe raise	3	15
Each Rep: 5 second eccentric
superset with...
toes-out smith machine raise	3	15
Each Rep: explode on concentric, 3 second hold on top
finish workout with...
toes-in 45 degree calf raise	3	20
Each rep: 3 second concentric, 3 second hold on top