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You are here: Home / Featured / Monday Madness: Get Your Calves to Grow

Monday Madness: Get Your Calves to Grow

February 9, 2015 By Michael Mahony, ISSA CPT Leave a Comment

calves

Training your calves can be extremely frustrating. For whatever reason, this muscle is extremely hard to force growth out of. There are many approaches to getting your calves to grow. Today I am going to suggest a 4 week program that will definitely inspire growth in your calves. Parts of this program are quite extreme and not for the feint of heart, but they work.

I Command My Calves to Grow

This is a 4 week program. At the end of 4 weeks you rest your calves for a week and then start all over again.

Week 1:

This week you are to use a weight you can complete comfortably for 15 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 20
Standing Calf Raises 3 x 20
Seated Calf Raises 1 x 30
Standing Calf Raises 1 x 30

Week 2:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 15
Standing Calf Raises 3 x 15
Seated Calf Raises 1 x 20
Standing Calf Raises 1 x 20

 

 

Week 3:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 25
Standing Calf Raises 3 x 25
Seated Calf Raises 1 x 35
Standing Calf Raises 1 x 35

Week 4:

This week you are to use a weight you can complete comfortably for 20 repetitions. You are going to do extremely high repetitions. Feel free to break them into multiple sets, but only 10 seconds rest between those sets.

Exercise Sets/Repetitions
Seated Calf Raises 1 x 100

You have now completed 100 repetitions with a weight you should only be able to get 20 repetitions from. Now you are to rest your calves next week. You will then repeat this cycle again. Don't be surprised to be walking funny during Week 5. 100 repetitions will really shock and tear apart the muscle. That's exactly what you need to stimulate growth.

 

 

Related Posts:

  • Monday Madness Workout: Calf Control
  • Monday Madness: Full Body Assault
  • Monday Madness: Tricep Tear Apart
  • Saturday Sharing: Bringing Up Lagging Body Parts Quickly
  • Monday Madness: Hammer the Hamstrings

Filed Under: Featured, Training

About Michael Mahony, ISSA CPT

Mike is a passionate bodybuilder, NPC Competitor and ISSA Certified Personal Trainer who is always looking for ways to do things better. He also has a passion for correcting the misinformation that is prevalent in the bodybuilding and fitness industry today. Mike is currently working on his first eBook, Get Back to Lifting, which is scheduled to be released soon. He is also working on a second book, The Average Guy's Supplement Guide, that is scheduled to be released the end of 2016.

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