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  1. #1
    Registered User coachcalande's Avatar
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    Cool Drop set experiments - calves

    Today I revisited an old favorite training method- THE DROP SET (aka strip set)

    I am inviting anyone with stubborn CALVES to participate in this experiment (and thread)

    My study:

    1- measure calf size/ provide photo or video prior to start of drop set plan
    2- train calves with standing calf raises on a smith machine using 15-20 reps to failure followed by two drop sets each to failure- *25-50% reduction of resistance and a final body weight rep out.

    - I typically pyramid calves with 135-175 lbs on smith
    - I’m going to rep out, reduce to 95 lbs, reduce again to body weight only.
    - I’m going to repeat this 3-4 times each leg day. It’s gonna hurt.


    3- measure calf size/ provide progress photos or video over duration of thread.

    Looking for others who will give this a couple of weeks-6 weeks trial.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by coachcalande View Post
    I’m going to repeat this 3-4 times each leg day. It’s gonna hurt.
    If you're doing them on blocks, pay attention to your Achilles tendon if that's where it starts hurting.
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  3. #3
    Registered User coachcalande's Avatar
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    I’m thinking I might do this for side delts too. Drop sets on lateral raises.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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    Registered User air2fakie's Avatar
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    air2fakie is offline
    Originally Posted by coachcalande View Post
    I’m thinking I might do this for side delts too. Drop sets on lateral raises.
    I think you'd see better experiment results for both calves & side delts by doing 2-3 sets literally every day, rather than all these drop sets on your specific split days, but who knows.
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  5. #5
    Registered User coachcalande's Avatar
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    Originally Posted by air2fakie View Post
    I think you'd see better experiment results for both calves & side delts by doing 2-3 sets literally every day, rather than all these drop sets on your specific split days, but who knows.
    Probably. I’m just revisiting the time under tension with metabolic stress effect from the drop set. See what happens. Most likely is no difference that the human eye can see in a few weeks ….my calves always pump up when I run/sprint a few times a week.

    I hit some side delt drop sets this am.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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    Registered User TheShadowMan's Avatar
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    Something I find hits my calves harder than none other, is standing one foot raises. Can't use much weight on these, and the sets take slightly longer, but the tension is unreal. Calf just ain't used to supporting the body with just one foot, I love em. I also like ballerina walks(walking on your tiptoes), loaded if possible but eventually you'll need straps cause your grip will go out before the calves do on those. Dip belts come in handy there.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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    Registered User nickg4's Avatar
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    im starting to hit legs twice a week and see a difference
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