Does anyone have any really great calf routines that truly work? I left this post for a few of the coaches, but no one wrote back, so now I am asking the general T-Nation population for any real good calf routines. Hear is a little bit about my self and training style.
I would like to improve my calves and bring them up to an even 19 inches cold to match my arms and neck. They are 18 and a half inches now and I just need the best routine you have to add that last half inch. I am currently 23 years old and have been training with weights for 12 years. I am a 6 foot 2, 285 pound Mesomorph with 15% body fat or an Earth/Wood combination on Charles Poliquins element system. I personally do better on a high volume of training, as long as I train to tempo failure and not ultimate failure. At 80% of my 1 RM I can achieve 14 reps for the Soleus and 8 reps for the Gastrocnemius. I generally train twice per day and my split goes like this.
Sunday: AM Arms PM Shoulders
Monday: AM Calves PM Legs
Wednesday: AM Chest/Back PM Calves
So you can see how I have trained my calves in the past; here are the 3 calf routines I rotated to get my calves to their current size. Each routine was used for 6 workouts or 1 month before it was replaced.
Work out 1
A1 Seated Calf Raise 12 X 3 at a 2114 tempo and 30 second rest interval
B1 Stiffie Lounge 8 X 10 at a 2211 and 60 second rest interval
C1 Donkey calf raises 1 X 25 at an 1111 tempo
Work out 2
A1 Leg Press Calf Raises 12 X 4 at a 2113 tempo and 30 second rest interval
B1 Heal Tow Farmers Walk 2 X 20 with 60 second rest interval
C1 Seated Calf Raises 2 X 25 at a 1111 tempo and 60 second rest interval
Work out 1
A1 Standing calf raise static holds 5 X 45 seconds at peak contraction
A2 Standing Calf Raise 5 X 9 at a 3111 tempo and 60 second rest interval
Work Out 2
B1 Seated Calf Raise Static Holds 5 X 60 seconds at peak contraction
B2 Seated Calf Raise 5 X 15 at a 3111 tempo and 60 second rest interval
Work Out 1
A1 Seated Calf Raise Drop Set 3 X 10-5-5 at a 1010 tempo
A2 Donkey calf raises 3 X 30-50 at an 1110 tempo with 120 seconds rest nterval after the A1 B2 supper set.
B1 Donkey Calf Raises 10 X 10 at an 1110 tempo with 10 second rest interval
Work Out 2
Donkey Calf Raises 3 X 10-10-10 drop set at a 1210 tempo and 90 second rest interval
As far as the weights go at the gym I have a Donkey Calf Machine with a 400 pound stack, a Leg Press that holds 32 plates, a V-Squat Machine and Hack Squat Machine that holds 18 plates and a Seated Calf Raise machine all within 20 seconds of each other. At my home gym I have a 90 pound weight vest, 105 pound dumbbells, and a Power Rack and Smith Machine. There is also a sand box near buy if you need me to do anything unconventional in my calf training.
Thank you for your help everyone!