How to Train the Stubborn Calves

 

Routine 1

1. Standing calf raises – 2 warm up sets, 3 work sets of 25,20,15 reps
2. Seated calf raise – 2 sets of 50 reps (when you reach failure, stretch for 5-10 seconds then continue until you reach 50 reps)
3. Reverse calf raises (for the tibialis) – 3 sets of 15 reps.

Remember to stretch your calves between every set.

Routine 2

1. Donkey calf raises/leg press calf raise – 2 warm up sets, 3 work sets of 25,20,15 reps
2. Seated calf raise – 3 work sets of 25,20,15 reps
3. Reverse calf raises (for the tibialis) – 3 sets of 15 reps.



Stretch your calves between every set.

Routine 3  – circuit

1. Standing calf raises – 25 reps
2. Seated calf raise – 25 reps
3. Reverse calf raises 15 reps

Repeat this routine 3 times with a minute of rest after every circuit and no rest between exercises.

Although calves are very tough, you still have to give them some time to recover. I suggest at least 2 days of rest before you hit your next workout.



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