oh shit. uhhh… what i mean by pairing is to do a set of one and then a set of the other, then repeat. so you go back and forth between lifts until all the sets are done on each. not at the same time. still take breaks in between. [/quote]
Ah right, yeah I get you. Had been doing with with DB presses and calf raises.
holy shit. so you mean you do 3 sets of 10 for 3 different types of calf raise? fuck me blind. i thought you meant set one was inside, set 2 was normal and set 3 was outside.
In that case I would say pick just normal calf raise for seated and standing and do 4 sets of 20 for each. it will take you half the time and likely work your calves more optimally for some size.
Shit dude that’s a ton of calves.
Yeah fair enough, Id read to work inside, outside and normal stance to try and widen them up but as there lagging slightly I ought to aim at size for now
How long have you been training? how long do each of these training sessions take? you need a simpler program. If you like the push pull method go for something like this id say:
Been training around a year and a half although only more recently have I started taking it more seriously with diet and compound exercises.
Training sessions from the routine I posted are taking between 1.5 and 2 hours. Which isant a problem for me at the moment.
(A1 and A2 are a pairing. do a set of a1 then a set of a2. if there are three then do the same for three. B’s and C’s are separate lifts or pairs/circuits)
A1) Squat 5x8
A2) standing calf raise 5x15
B1) Standing DB shoulder press 4x10
B2) dips 4x10 (add weight once you get to 10)
B3) BD bench press 4x8
A) Deadlift with explosive calf raise at the top 8x3
B1) seated cable row 4x10
B2) regular grip chins 4x10
C) close grip palms facing you chin up 3x[as-many-reps-as-possible]
Put your best effort into that and you will see results. I’d say do some short sprints if you have a track or box jumps if you have boxes but you dont have to if you dont want to.
Looks pretty good. Can I ask why you suggest 8 X 3 on deadlifts? I’ve seen this before on a few routine. Does it promote optimum mass gain?
Would it hurt if I added flies and hang cleans to push press’s ( standing military press) on push day? rather than the standing db sholder press?
Thanks for the feedback