The other approach is doing trisets that consist
of standing calf raises, seated calf raises, and donkey calf raises.
All you need is just one set
of standing calf raises, 100 reps without rest.
Not exact matches
Finally, for his legs, he does 4 sets
of 12 reps each
of everyone's favorite barbell squats, then hack squats, barbell lunges (mostly the one - legged hack squat lunges), leg extensions, Romanian deadlifts, seated leg curls,
standing calf raises with one leg only, and finishes with a seated
calf raise.
-- Lunges — 4 sets
of 10 reps with each leg —
Standing Calf Raises 5 sets
of 15 - 20 repetitions.
Research has shown that EMG activity in the middle trapezius is the greatest during shoulder external rotation and flexion in the prone position (think mini-range lat pull - downs, voyeur shrugs, half T -
raises and
standing calf raise shrugs), so make the most use
of that.
Standing calf raises — 2 warm up sets, 3 work sets
of 25,20,15 reps 2.
Standing calf raises are fairly easy to execute and can be done both inside and outside
of a fitness center.
Squats, regular stance — 4 warm up sets, then 1 X 10 - 12 reps and 1 x 15 reps Narrow stance leg press — 4 sets
of 8 reps Stiff leg deadlifts — 4 sets
of 10 reps
Standing calf raises — 3 warm up sets, 2 sets to failure
While some people enjoy the full range
of motion allowed when doing
standing calf raises with the assistance
of dumbbells for added weight, many fitness centers provide state
of the art leg press machines.
Standing calf raises work to target the muscles
of the
calf, predominantly the outermost, larger muscles (ie: the muscles responsible for providing shape and definition
of the
calves.)
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises, press
of some kind, extension, hack or press or squat
of some kind Hams — 1 exercise, leg curl
Calves — 3 exercises,
standing calf raise, bent lower back
calf raise (like donkey
calf raises where your upper body and lower body are in an «L» shape), seated
calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Both seated and
standing calf raises can help you to build and strengthen your
calf muscles, so it's okay to include both
of them in your
calf workout.
So both the seated and
standing calf raise will work all
of the muscles
of the
calf.
You can also set the bar up higher, set a
calf block down and do
standing calf raises with this type
of setup as well.
I am a big fan
of calf (heel)
raises on a step with no resistance, but once your
calf strength improves, you can add resistance by doing your heel
raises on a
standing calf machine.
Lower Legs
standing calf raise (two - legged or one - legged), seated
calf raise, D.A.R.D.
raise [for the muscles in the front
of the lower leg], donkey
calf raise.
Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand
stand press Biceps: close grip chins Triceps: close grip push ups, triceps dips Quads: squats (press with ball
of the foot), various lunges (press with ball
of the foot), sissy squats Hamstrings: squats (press with ball
of the foot), various lunges (press with ball
of the foot), sissy squats
Calves:
standing two - legged
calf raises, one legged
calf raises Abs: various forms
of crunches and leg
raises
Starting Position: The ball
of your foot is over the edge
of the
calf raise stand.
Since the
standing calf raises are sets
of 20, we drop these down to sets
of 10.
You will do Drop Side and
Stand Leg Abduction Lifts, Sequential Front Lunge Kick Combo, Narrow Stance Squats, again with a bonus
Calf Raise, and one final round
of Wide Stance Deadlifts to leave you shaking in your shoes!
Standing Calf Raise Seated
Calf Raise Roe Press 5 sets
of 10 - 25 reps each in a triset.
Leg Press
Calf Raise — This is another excellent calf exercise, and it has the advantage of removing the spinal loading that you get when doing standing calf rai
Calf Raise — This is another excellent
calf exercise, and it has the advantage of removing the spinal loading that you get when doing standing calf rai
calf exercise, and it has the advantage
of removing the spinal loading that you get when doing
standing calf rai
calf raises.
So every time you are doing
standing calf raises, use a full vary
of motion and promise you keep a straight knee during the course
of the set.
Some
of the weightlifting exercises are deadlift,
standing calf raise, bench press, and others.
Calves Standing Calf Raises (alternate with
Calf Press) 4 sets
of 8 - 10 reps Seated
Calf Raises with Toes In (alternate with Seated
Calf Raises with Toes Out) 4 sets
of 15 - 20 reps
Although donkey
calf raise is not as popular as the
standing or seated
calf raises, it is superior to both
of these movements.
Secondary exercise -
Standing calf raise: 95 %
of back squat x 4 95 %
of back squat x 4 (paused) 100 %
of back squat x 4 (paused)
The
calf raise exercise can be done in a variety
of ways including on a machine or simply
standing at the edge
of a platform.
There are a number
of types
of calf raise exercise which can be split into two main forms:
standing and seated
calf raises.
Day 5 — Legs Hypertrophy Full Squats — 5 sets
of 8 — 12 Paramount Squat — 3 sets
of 8 — 12 Stiff Legged Dead Lifts — 5 sets
of 8 — 12 Single Leg Lying Curls — 3 sets
of 8 — 12
Standing Barbell
Calf Raises — 5 sets
of 8 — 12
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set
of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10
standing forward - lean lateral
raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20
standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press
calf raise 1 x 20 leg press
calf raise 1 x 15
standing calf raise 1 x 12 - 15 seated
calf raise 1 x 12 - 15 D.A.R.D
raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each
of the 4 ways TIPS for using this program in your weight lifting routines:
Standing barbell
calf raise is just one
of them.