The Ultimate Guide For Huge Calves !

[AssKickingDemon]

hello everybody ...

have you ever asked yourself why you have small and weak calves ?

you work them heavy and intense but still no results ...

before i give you the answer to that question , we must understand the calves anatomy of the calves ..

you might be thinking now .. how would that help me ?

you see , understanding the calves structure helps you train them smarter ...

the calves is made from the gastrocnemius which is the heart-shaped muscle , and soleus which is the muscle that runs from the gastrocnemius and all the way down to your ankles

enough from the science and to the real deal

in order to get huge cow-like calves , you must work both the gastrocnemius and the soleus ...

the gastrocnemius muscle is used when the legs is fully stretched , while the soleus starts working when the legs is at 90-degree bent

now there are millions upon millions of threads out there promising you to get huge calves ... must of them is BS !

ill make it simple and easy for you

The Work Out

you will be working your calves 4 days a week , for example : Sun , Mon , Wed , Thu , then repeat ...

your 4-days-workout will break down into 2 workout , " Go For The Burn " - " Go Heavy " and you will be doing each workout twice a week

on the " Go For The Burn " you will start off with easy warm-ups on the standing calf raise machine , after 2 warm-up sets you will perform the following :

Choose a weight your comfortable with performing 15 reps with full ROM and 2 seconds Peak Contraction ..

start by doing 10 reps with full ROM and 2 seconds peak contraction , rest for 10 seconds

then immediately do 20 reps with the same way , rest for 20 seconds

then perform 30 reps , and thats it your done with this exercise ..

* note : perform all the sets with the same weight ! remember to have full range of motion *

now you will do a workout for the soleus ,

high reps works well for the soleus so choose a rep range of 30-70 reps per set


" Go Heavy "

for the name you can till that you will be using Heavy weights , will thats right !

in this workout we will be focusing on using low reps heavy weight to gain muscle mass in the calves area

The Workout

you will be doing 2 exercises for the gastrocnemius

the first one is standing calf rises

start with 2 warm-up sets

then use a weight your comfortable of doing 10 reps make sure its heavy that you can't do more than 10 reps

perform 1 set of 10 reps with full rang of motion

then next set add on the weight and perform 8 reps with full ROM

the next set add on the weight and perform 5 reps then immediately after reaching muscle failure decrease the weight and keep on doing reps until you hit the failure again * Drop-Set *

the Next exercise is Calves push on Leg Press

you will be doing the same thing as the previous warm-up , 10 reps , 8 reps , 5 reps then drop-set

And thats it we are done

End of week one

for the next weeks just follow the same workout but in the "Go For The Burn " aim for 15 reps 15 second rest , 25 reps 25 sec rest and 35 reps

after each week add 5 more reps and 5 seconds rest


+ The Whole thread is written and tried by me +

* Important note ! : try changing your foot-angle for the standing calf rise on each week ( toe pointing outward , inward , straight ) *

i hope this is helpful ! good luck on turning those stubborn calves into huge cows !

[LaParkaNE]

it's funny i saw your avatar before reading the subject, both got across what i was coming for.

[Hondacivicef9]

Good thread repped.

[theFitNish]

Nice post!

[chriskiosses]

cool

[AssKickingDemon]

it's funny i saw your avatar before reading the subject, both got across what i was coming for.

Thanking for reading The thread !

[AssKickingDemon]

Good thread repped.

Thanks for reading the thread !

Any comments on my mini-Program !?

[AssKickingDemon]

Nice post!

Thanks for Stopping By !

Anything You want to say about the thread ?

[AssKickingDemon]

cool

I Appreciate your comment !

Any words on the thread ?

[BiggMack10]

no donkey calf raise?

I think that's a very good excersie for the calves.

[AssKickingDemon]

no donkey calf raise?

I think that's a very good excersie for the calves.

Yes indeed thats a good exercises

feel free to alternate the Standing Calf exercise with the Donkey Calf rise ..

[niklas1998]

Damn Calves! Lol

[ashy0803]

Thank you.

[Haider92]

Good thread repped

[imcca001]

it's funny i saw your avatar before reading the subject, both got across what i was coming for.

I agree great avatar