Find a place where you can do
standing calf raises with additional resistance.
Do
standing calf raises with a slightly bent knee that changes the stress to the soleus muscle and flexors, taking it distant from the gastric.
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.
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.
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.
Not exact matches
Stand straight
with your feet wide apart, toes pointing either straight (equal emphasis on all calve muscles), inwards (emphasis on the inner
calves) or outwards (emphasis on the outer
calves), and
raise your heels off the floor as you exhale by contracting the
calves.
-- Lunges — 4 sets of 10 reps
with each leg —
Standing Calf Raises 5 sets of 15 - 20 repetitions.
Calf Raises Stand with legs parallel, feet hip - distance apart.
Squats 4 x 10 reps in a superset
with Leg curls 4 x 10 reps Lunges 4 x 10 reps (each leg) in a superset
with Standing calf raises 4 x 10 reps
Put some really heavy sets in your workout schedule
with 15 - 20 reps each, as well as
standing calf raises and some toe presses which you can do on a leg press.
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
Standing Dumbbell
Calf Raises 8 - 20 reps Lower weight and immediately do
Standing Dumbbell
Calf Raises 8 - 20 reps Lower weight and immediately do
Standing Dumbbell
Calf Raises 8 - 20 reps Put the weights away and immediately do
Standing Dumbbell
Calf Raises to failure
with just the bodyweight
This means that you'll end up doing the last three exercises (leg extensions, leg curls and
standing calf raises) all the way through
with no break.
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.
Exercises
with the knees locked, such as
standing calf raises, work the gastrocnemius.
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
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!
Exercises
with the knees locked (legs straight), such as single - leg
standing dumbbell
calf raises, work the gastrocnemius.
trap - bar bent - legged deadlift 1 x 15 - 20 followed immediately by Rader chest pull 1 x 20 rest 5 minutes supine leg curl 1 x 10 - 15 seated
calf raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 12 barbell side bend 1 x 8 - 12 barbell bench press 1 x 8 - 12 chin - up or pull - down 2 x 8 - 12 military barbell overhead press 2 x 8 - 12 shrug 2 x 8 - 12 close - grip bench press 2 x 8 - 12
standing biceps curl
with straight bar and arm blaster 1 x 8 - 12 hammer curl 1 x 8 - 12 crunch 1 x 15 - 20 reverse crunch 1 x 10 - 15
bent - legged deadlift
with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged
calf raise 1 x 15 - 20 D.A.R.D.
raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row
with underhand grip 1 x 8 - 10 dumbbell overhead press
with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10
standing biceps curl
with straight bar and arm blaster 1 x 8 - 10 hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
For Hack Squats, Romanian Deadlifts, Lying Leg Curls and Leg Abductors, Dwayne Johnson uses 12 reps. To finish his legs workout, The Rock works his
calves with both
standing and seated
calf raises.
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
Exercises
with the knees locked (legs fully straight), such as
standing barbell
calf raises, work the gastrocnemius.
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: