Advanced
Calf Muscle Training
Advanced Calf Exercise & Development
Submitted by Patrick Kraak.
We've received a number of requests for
Patrick Kraak's great calf-blasting program, so We've
decided to reprint it. If you haven't tried it yet,
what are you waiting for? Thanks again Patrick!
Below I have a Calf training program,
which will make even the "no calves at all" people add
a few inches!
Here's how it works:
I usually train my calves every Tuesday and Friday.
But sometimes you have a grow-stop [training plateau]
which seems to last forever. That is the moment I fall
back on this schedule. But it will hurt like hell! I
use it only once and a while, when I really need to.
If you follow this program for 6 weeks, you will not
be able to walk normal for that time. But my calves
grew in 6 weeks 2 cm. (I'm sorry in Holland we count
in Centimeters).
Tuesday:
First warm up your calves with only some calf-raises
on the stairs or something for 2 x 20 reps with only
your bodyweight.
Then you go to the standing calf-raise machine. And
you put the weight on 30kg. (about one third of the
weight you can do 15 reps max with). And you start training
rep after rep, it will burn like hell but you keep continuing
till you have done 100 reps.
At a point (in my case at about 50 reps) you will not
be able to break through the pain anymore.
Then just lower your calves and stretch for about 10
seconds. And continue after that, you might do another
20 reps before you stretch again for 10 seconds. When
you reach the 100, your calves will be pumped like you
never trained before.
Then wait for 3 or 4 minutes (do a lot of stretching
at that time, you will need it) and than do 3 sets of
seated calf raise for about 20 reps each. And stretch
after that once more!
Friday :
I hope the pain has decreased a bit; if not you might
skip this training and do it one workout later.
This training will not be as painful as the other one!
First you do toe-presses on the leg press, your reps
should be 20, 10, 8, 6 . . . With real heavy weight!
Power is the key-word here!
Then you go to the standing calf raise and go for 20
reps with normal weight first. Then you go real heavy
for 6 reps. Than a bit lighter for 15 reps and then
heavy again for 8 reps.
Then, as a desert you do some stretching and finish
it all off with one set till failure, doing calf raises
just with your bodyweight on the stairs (one leg at
the time!). Stretch again and enjoy the pain!
If you do this for about 6 weeks, and then fall back
to your old program, you'll have calves bigger than
they ever were! Try it, it works
(I would never recommend this Program to a beginner
or intermediate !)
Learn how you can increase your average
strength by 70% in just 30 days with pete sisco's online
precision trainer. >>
Click here.
If you are serious about transforming
your body to its ultimate potential, get the Muscle
Building Nutrition by Will Brink with great
reviews from top pro athletes like Lee Labrada, Charles
Poliquin, and more.
Related Supplements:
>>
Click here for N-Large 2 Weight Gainer
>>
Click here for Pinnacle NOx2 (NO2 Supplement)
>>
Click here for MuscleTech Cell Tech Creatine
|
