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.
