I didn’t come up with this routine. A T-Nation author did awhile back and I think it was Poliquin. I’m not sure, sorry if I got that wrong. I think I have it exactly but it might not be completly accurate as I did copy this down a long time ago.
I decided to promote this workout for 2 reasons.
because i’m part of the group with the most stubburn & geneticly inferior calves who have done everything under the sun to make them grow. Well i have used over 1000 lbs on the leg press machine doing toe raises and got little growth. Used every standing raise machine in the gym on the heaviest setting and got little results. Seated raises with it filled with six 45lb plates and my training partner sitting on top of that, little growth. Weight sleds full of 45’s, little growth. Also I have done 100’s of reps with just a basic bodyweight raise and gotten little growth. I wanted freakish size, not little growth.
I got freakish size from this routine. I’ve been using it for almost 5 months.
And I’ve added almost 2 inches to my calves. Didn’t want to promote someone elses routine until I recieved major benefits from it personaly.
I thought I had put the effort in doing the exercises heavy, frequently, and intensely. The key ingredient i was missing was tacticly.
Here is how.
the calves need to be worked heavy & light but with a concentration on the concentric & ecentric movement rather than just moving alot of weight or doing alot of reps. More of a visualization technique of the muscle actually contracting and expanding. (Mind into muscle)
since the range of motion is short, you have to intensify the time under stress rather than the stressload itself.
Third-sets/reps/weight/frequency/rest…is a science that is probably different for everyone in what thier calves respond to, but a general blueprint in blasting hypertrophy is probably not. this routine can be tweaked to your own needs. but i found it to be ideal for extremely fast calf blasting hypertrophy.
Finally- here is the program and the routine that has worked better for me than about 100 things i’ve tried.
Supersets A & B, rest 2 minutes between sets. After A, immediately to B
Exercise A - Seated Raise
Tempo- 101, 1 second up, 1 second down, no pause anywhere in the movement
Exercise B - Donkey Raise
50 to 30 reps
Exercise C - Standing Raises
30 to 10 reps
Tempo- 111, 1 second up, 1 second down, 1 second pause as you hold stretch at the bottom
Rest- 10 seconds between sets
Then you can limp or crawl out to the parking lot.
Sets- 3 dropsets
reps 10-10-10 per dropset, no rest between rest, do immediately after weight is dropped
Tempo- 121, 1 second down, 2 second pause at the bottom stretch, 1 second up
Rest- 90 seconds between dropsets
Not as killer as day one, but just enough frequency to keep them growing and not overkill the volume
Thats it. Hit them twice every 5 days.
Unbelievable how well this is working. Just the right combo of high intensity and frequency. And the key was hitting high and low rep ranges while working the muscle, not the weight.
These muscles will grow if you train them smarter not harder.
Anyways, thanks to the author who wrote this workout. I’m about 99% sure it was Charles Poliquin, but I could be wrong.