Gennaro's Fitness Weblog

From Sticks To Diamonds- The Calf Routine for Super Growth.
If you have skinny calfs like I had, the only way you're going to build a 'great pair' is by blasting them every workout. Train them at least three times a week and vary your routine dramatically each time so your calfs wont know what hit them!

For the first 6 weeks divide your leg training routine so you are training calfs separatley fron quads and hamstrings. If you're training twice a day for eg. knock off calfs, abs and Bi's or Shoulders in the morning, and hams and quads at night or just hams or quads.

Monday (HEAVY)

Standing Calf 5x6-8
Seated Calf 5x8

Wednesday or Thursday- depending on recovery time and degree of soreness (LIGHT- Giant sets, no rest)

45degree toe press or horizontal toe press 4x12-12
Single legged DB calf raises 4x12-15
Hack Squat calf raise 4x15
Donkey calf raises (machine or traing buddy or two sitting on your lower back) 4x15

Saturday or Sunday (MODERATE TO HEAVY)

Smith Machine calf raises 4x6-8-10
Upside down Toe press 4x8
Superset Seated calf 3x8-10 with Seated Tibia raises 3x12-15 on each.

Reverse the order in which you perform the exercises each week and switch heavy day exercises with light day exercises every second week. Always aim for the pump and look for signs of growth- believe they are growing and they will.

Sretch after each heavy day of calf routine but not after each set of your giant set routine. Stretch for 5 minutes before and after all of the above routines.

Send me some before and after pics after you've committed yourself to this routine for at least 8 weeks. Remember, L-Glutamine 3 times a day and protein every 3 hours.
Feb 22, 2004    8:03 am

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