4 week Calf Growth Challenge
by John Meadows on October 26, 2020Movements we are using in this phase
Standing Calves – Options include:
Smith Machine
Standing Calf Machine
Hammer Standing Calf
1-legged standing calf will all work here
Seated calf – Seated calf machine orParillo Calf Raises
Tibialis raises – Hammer machine, or just dorsiflex foot with toes hanging off aerobic step bench
Frequency – 5 times a week.
All sets listed are WORK SETS. You’ll need to do adequate warm up sets prior to doing these. WORK SETS mean they are done to true muscular failure. Where you couldn’t achieve another rep.
Tibialis anterior raises – These are to be done after each working set of calves. Find a block/or step bench to elevate your heels with toes hanging off, and do 20-30 reps with a 2 second hold at the top. THIS IS KEY!!
Rest between sets – Unless noted it’s a2-minute rest when there are multiple sets done.
Week 1
This is the acclimation week. This week is important because if you’ve not been training calves then you don’t want to go full bore into this. You’ll be so sore you won’t be able to walk normally if you do. Use this week to build some conditioning for the weeks ahead.
Days 1-5
Day 1 – Standing raises – 1 set of 10, Seated Calf Raises 1 set of 10
Day 2 – Standing raises – 1 set of 10, followed 10 partials from the bottom to finish / Seated calf raises 1 set of 12
Day 3 – Standing raises – 1 set of 10, 1 back off set of 20 / Seated raises 2 sets of 10
Day 4 – Standing raises – 1 set of 20 (30 second stretch in machine after last set) / Seated raises 2 sets of 12 (30 second stretch in machine after last set)
Day 5 – Standing raises – 2 sets of 10 – both sets end with 20 second stretch after last rep / Seated Calf Raises – 2 sets of 12 all reps held for 3 seconds in the bottom
Days 6-10
Day 6 – Standing raises – 3 sets of 10 – all 3 sets end with 5 additional slow partials out of stretch and 20 second stretch
Day 7 – Seated raises 3 sets of 10, all reps are paused for 3 seconds at the bottom before performing the concentric
Day 8 – Seated raises – 3 sets of 10 all reps are paused at bottom and top for 3 seconds / Standing raise – one giant drop set with 10 reps, then drop weight and do 10, then drop weight and do 10, then just stand on ground on tip toes for 60 seconds squeezing.
Day 9 – Standing raises – 4 sets of 8
Day 10 – Seated raises – 3 sets of 30
Paul IG: @LiftRunBang
John IG: @mountaindog1