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How to Build Diamond Shaped Calves!

Do you want a pair of chiseled calves that look great in shorts? Popeye-like trunks that flex and tense-up with every step? Calves are unique in that they require and can tolerate high levels of continuous stress to be fully developed. They also can cause the most amount of pain since the blood supply to your lower legs is limited and allows the lactic to pool longer than other bodyparts with better circulation. This routine is a one week, five day blast that can be used once every month if desired. It really is hard to overtrain the calves so we recommend blasting them as often as you can.

Day One:
Standing Calve Raises: 5 sets of 10-12 repetitions (5 X 10-12 reps)
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps

Day Two:
Giant Sets - Perform the whole cycle once without resting for 2 total Giant Sets.
Toe Presses on Leg Press Machine: 20 reps
Donkey-Calve Raises: 20 reps
Seated Calve Raises: 20 reps

Day Three:
Standing Calve Raises: 5 X 8-10 reps
Seated Calve Raises: 3 X 8-10 reps
Donkey-Calve Raises: 2 X 8-10 reps

Day Four:
Giant Sets - Perform the whole cycle once without resting for 2 total Giant Sets.
Toe Presses on Leg Press Machine: 30 reps
Donkey-Calve Raises: 30 reps
Seated Calve Raises: 30 reps

Day Five: On the last repetition of each exercise, hold the contracted position for 30 seconds.
Standing Calve Raises: 5 X 10-12 reps
Seated Calve Raises: 3 X 12-15 reps
Donkey-Calve Raises: 2 X 12-15 reps


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