Stubborn Calves? Take This One Year Challenge

If you're going to train calves, then train them like a beast. This training protocol has you hammering your calves with incredible focus, intensity and frequency.

Calf RaisesStubborn calves? I have a one year challenge for you.

I am of the opinion that most people don't train their calves hard enough. We attack chest, biceps and abs with a passion, but calves training is generally an afterthought; something that is tacked on at the end of a workout because we must do it.

There's an old saying...if you're going to do something, then do it well. That is the essence of this challenge.

For the next year I want you to train your calves like a beast. Pick out several exercises, and push for progressive overload, using good, quality reps of course.

Here are the basics of the challenge:

  1. Increase Training Frequency - Train your calves 2-3x a week, with at least a day of rest in between workouts.
  2. Use Multiple Exercises - Pick 2-3 exercises per day, with the goal of hitting 6-9 sets per training session. These variations can be anything - seated calf raises, leg press calf raises, standing machine calf raises, etc.
  3. Use A Consistent Rep Range - I recommend 8 to 15 reps per set. No need to go higher. We will be focusing on progression here.
  4. Make Every Rep A Quality Rep - No sloppy form. Make every rep count. When your form starts to deteriorate, stop that set.
  5. Progress! This is the most important step. Push every set for as many reps as possible. No exceptions. When you reach 15 reps on any given set, add weight for that set the next time you perform this exercise. Again, no exceptions!

Do this for a year. Commit. Push, and make your calves as strong as humanly possible. Get intense, stay focused and make those calves pay.

Make sure to take a starting calf size measurement. Measure your calves once a month to monitor progress.

If you take this challenge, please post your results in the comments section below. I want to here about your experiences with this aggressive approach.

2 Comments+ Post Comment

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Posted Tue, 11/12/2013 - 10:19
Alejandro A. Aguilar

This is great. After doing the standing calf raises for about 6 weeks (although because of the routine I was only working the calves 1-2 a week) I wasn't really feeling much even though I was progressing to the largest set of dumbbells the gym had I decided to switch to the seated calf extension machine last week. I'm sure glad I made that decision. I left the gym feeling tight and worked in my calves for the first time in a long while. I'll be working more of these in to my routine. Thanks again!!

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Posted Fri, 02/08/2013 - 12:57
Sarfraz Alam

Thanks for your Motivation.. I will keep working hard on it....