Extra day in the gym for calfs?

[yeahbuddy289]

Calf routine is standing calf raises on front squat machine, donkey style calf raises done on leg press, seated calf raises, then I finish them off with some standing calf raises on a calf machine. I do roughly 4 sets of each exercise, controlled negatives, squeeze at the top, full ROM, and I incorporate multiple drop sets.

My split is:

Monday: chest
Tuesday: back
Wednesday: legs
Thursday: shoulders/traps
Friday: arms

And I will do calfs either Saturday or Sunday.

[Euroholic]

Calf routine is standing calf raises on front squat machine, donkey style calf raises done on leg press, seated calf raises, then I finish them off with some standing calf raises on a calf machine. I do roughly 4 sets of each exercise, controlled negatives, squeeze at the top, full ROM, and I incorporate multiple drop sets.

My split is:

Monday: chest
Tuesday: back
Wednesday: legs
Thursday: shoulders/traps
Friday: arms

And I will do calfs either Saturday or Sunday.

You can try mixing things up. Use a smith machine or barbell for standing raises. Put a couple 20kg plates on the ground to stand on. The leg press is great gives a real good stretch

[Pale1]

Calf routine is standing calf raises on front squat machine, donkey style calf raises done on leg press, seated calf raises, then I finish them off with some standing calf raises on a calf machine. I do roughly 4 sets of each exercise, controlled negatives, squeeze at the top, full ROM, and I incorporate multiple drop sets.

My split is:

Monday: chest
Tuesday: back
Wednesday: legs
Thursday: shoulders/traps
Friday: arms

And I will do calfs either Saturday or Sunday.

I had to take some pretty drastic measures to get my calve to grow too. Rather than add a whole other day in the gym, here's what I did...

My split looks like this:

Mon: (Workout A) Chest, shoulders, tri's
Wed: (Workout B)Legs, back, bi's
Fri: (Workout C) Chest shoulders, tri's
Mon: (Workout D) Legs, back, bi's

Workout A & C's exercises are all different, & Workout B & D's exercises are all different. But that's kinda beside the point. What I do to get the volume in on calves is I superset every set of chest, shoulders & tri's (Workout's A & C) with a set of calf raises. I have a little wooden calf block that I carry around with me & keep it close to the piece of equipment that I'm using, & between every set I'll hit a set of calves. Sometimes I use one leg at a time, sometimes & use both. Sometimes I do fast reps, sometimes I do slow. I mix it all up & don't get too OCD about it....

& then at the end of my workout, I do what I call my calf finisher:

Workout A, I'll do these with standing calf raises, & Workout C, I'll do them with seated calf raises. This calf finisher will be broken down into 4 mini-sets & look like this:

Set 1: 4 second negatives
30 sec break
Set 2: 2 second negatives
30 sec break
Set 3: speed reps
30 sec break
Set 4: bodyweight speed reps (or lighter weight if using the seated calf)

After that's all done, stretch the calves really good for 1 min DC style.