|07-19-2012, 03:38 PM||#1|
Join Date: Mar 2011
Training Exp: 30+
Training Type: Powerlifting
Fav Exercise: Front squat
Fav Supp: Creatine. C'est tout.
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.
Powerlifts: 500/363/573 @ 220 belt only
front squat: 403
dips: bodyweight + 176 x 4
military press: 232
Last edited by Tannhauser; 07-20-2012 at 09:44 AM.
|07-20-2012, 09:09 AM||#2|
Bearded Beast of Duloc
Join Date: Jul 2009
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Was in moderation. Approved, and a bump!
|calf, perfect, routine|
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