Traditional weight training techniques will eventually "run their course" in your calf training. When this happens, you reach a plateau and calf growth stops. However, you can "kick start" new calf muscle growth by employing specialized, advanced training techniques.
The calves are dense, fatigue resistant muscles. They adapt quickly to your training regimen. In order to promote additional calf muscle growth, you must train your calves in a manner that stimulates all the muscle fibers and shocks them into new growth. This is accomplished by using high intensity training techniques such as Drop Sets and Rest-Pause.
In addition, each routine should use different calf exercises to "keep the muscle guessing", so the calf muscles won't adapt to a training regimen. To illustrate these two principles, I have an example of a killer routine for you:
Seated Calf Raise OR Standing Calf Raise - Warm-up Set 20 reps x 50-75 pounds
Seated Calf Raise - Rest-Pause:
5-7 reps x 75 pounds to near-failure
10-second rest
5-7 reps x 75 pounds to near-failure
10-second rest
5-7 reps x 75 pounds to near-failure
10-second rest
5-7 reps x 75 pounds to near-failure
10-second rest
7 reps x 75 pounds to failure to near-failure
Standing Calf Raise OR Donkey Calf Raise OR Toe Press on Leg Press (select different exercise each workout) - Drop Set:
Warm-up Set - 10 repetitions X 100 pounds (take 60 sec rest)
Warm-up Set - 8 repetitions x 120 pounds (take 60 sec rest)
Drop Set #1 - 8 repetitions to failure X 200 pounds (no rest)
Drop Set #2 - 8 repetitions to failure X 180 pounds (no rest)
Drop Set #3 - 8 repetitions to failure X 160 pounds (no rest)
Drop Set #4 - 8 repetitions to failure X 140 pounds
This is just an example. Your weights may be different. Adjust your weights to achieve the target repetitions in each set while reaching failure or near-failure. For variety, alternate the Rest-Pause and Drop Set techniques for each exercise every week or so. This routine should be performed two or three times a week.
In addition to the high intensity training techniques like Rest-Pause and Drop Sets, you must concentrate on going to failure on at least the last set of each exercise. Your calf muscles are hard to overtrain and, therefore, you can push your calves to failure. This is the key to stimulating calf muscle growth on this routine.
Jeffry Robinson is a NSCA Certified Personal Trainer specializing
in muscle building, fat loss and fitness consulting. With over 40 years
of bodybuilding experience and his in-depth knowledge of physiology,
anatomy and muscle building principles, he has developed new and
revolutionary information products for bodybuilders.
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