CALVES TRAINING TIPS:
This program will get your calves HUGE.
Just follow these rules...
By: Mark Howard
Dec 21, 2001
Rules:
-Work calves twice a week
-Only do one-legged calf raises the first day each week
-Only do donkey calf raises the second calf workout of the week
Week 1 (take it easy)
Day 1
3 X maximum reps with no dumbbell to start with. Begin with left leg first, perform a full set and then do the same number of reps with the right leg.
Day 2
3 X 30 reps donkey calf raise with someone fairly light on your back.
Week 2
Day 1
3 X 20 reps using a light weight in which it only allows you to easily complete 20 reps for the first set. Then use a weight that will barely let you complete 20 for the last 2 sets.
Day 2
3 X 20 reps using somebody of moderate weight on your back
Week 3
Day 1
3 X 20 reps but add five pounds and really try to exceed 20 reps with outstanding form
Day 2
3 X 20 reps have someone hold weight while they are on your back for added resistance.
*Now at the end of each set creep in burns or partials in a slow non-rhythmic fashion until failure.You have to lock yourself into the pain and savor it.
Week 4 (same type of workout as week 3)
Day 1
3 X 20 reps and add five more pounds
Day 2
3 X 20 reps and add 10 more pounds
Week 5
Day 1
3 X 20 same weight as week 4, now before you do burns/partials put down the dumbbell, and on the same leg you just worked do as many reps as you can! Then do burns.
Day 2
3 X 20 Do the same workout as week 4, but add a few more reps.
Week 6
Day 1
3 X 20 reps add 5 more pounds again. Same workout as week 4 but now after the final burns on the final set of each exercise, lower yourself to a full stretch and gently bounce in the low position.
Day 2
3 X 20 add 10 more pounds, and same rules for above apply.
Week 7
Day 1
Add 5 more pounds, do maximum set, drop down half the weight and then doing the same number of reps.
Then repeat week 6 workout.
Day 2
Add 10 more pounds. just do about workout using lighter people and plates.
Week 8
Day 1
Add usual 5 pounds, now do week 5 workout again.
Day 2
Add usual 10 pounds, now do week 5 workout again.
Week 9 and 10
Day 1
Repeat week 7 workout adding the usual 5-pound increase
Day 2
Same workout as above and with 10-pound increase
NOW measure your calves and you should have gained at least another inch.
Thanks,