CALVES ROUTINE
SAMPLE CALVES ROUTINE (Adapted from Y3T system)
3 SESSIONS PER WEEK
SESSION 1: High reps
Calf raise on hack squat machine (reverse) 5 x 30 reps Seated calf raise 5 x 30 reps
SESSION 2: Moderate range
Calf raise on leg press machine 4 x 15-20 reps Seated calf raise 4 x 15-20 reps
SESSION 3: Heavy day
Calf raise for gastroc (any equipment) 4 x 8-10 reps Seated Calf raise 4 x 10-12 reps
Weight should be appropriate. It is about making the calves do the work and not other muscles (or your training partner). Work with a full range of motion and stretch calves between sets. Wear shorts in the gym to show weak calves so you are forced to train them. There are more tips I got from Benito and Eugene Berezinski that I will try and share soon.
