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Old 07-19-2012, 04:38 PM   #1
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Max Brawn
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Default The perfect calf routine?

I like the idea of huge calves, but I'm not so keen on expending any effort in getting them. Yes, that makes me lazy - so sue me. Not that I haven't tried in the past: multiple-drop sets of screaming horror, ten second negatives, fascial stretching, yada yada. Too much effort for too little reward on too minor a muscle group. I'd rather do some more deadlifts.

So my perfect calf routine would go something like this:

1. Involves no mental effort - I want to be able to write the whole routine on a Post-It note, with room for doodles.
2. Requires no equipment - I don't have access to calf machines
3. Doesn't take too long, interfere with my other training, or hurt too much - See above
4. Gives me honking great fat-bloke calves.

These being my criteria, I really liked the look of John-Paul Catanzaro's calf routine.

Here it is:

Exercise: bodyweight calf raise (I do mine on the stairs).
Sets: one set
Progression: start at 50 reps, work your way up to 100 reps
Timing: two seconds up, hold for two at top, two seconds down, no rest between reps.
Frequency: every day.


You can read the details in his article, but really, that's just about it.

Whether it actually delivers, we will see, but I'm pretty sanguine. In two weeks, I've seen a distinct change in the shape of my calves and a measurable increase in size. And I haven't even been particlarly assiduous with it.

Anyway, if you're interested in bigger calves but never get around to doing anything about them, give this routine a go and let me know how you get on.
230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

Ignoring irrelevant credentials since I was 17.

Last edited by Tannhauser; 07-20-2012 at 10:44 AM.
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