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Friday, September 30, 2016

Sample Calf Workouts

Muscular, strong calves aren’t just for looks either–they help support and stabilize your body during lifts like the Deadlift and Squat, and also during just about every sport you can name. In fact, strong, developed quads and hamstrings can be counterproductive in many sports unless you’ve got calves strong enough to control the force the upper leg can generate as it gets transferred into the ground and redirected.





 here are a few sample calf workouts you can utilize as part of your training plan…

Sample Calf Workout #1

Standing Machine Calf Raise – 3-4 sets of 5-7 reps
Leg Press Machine Calf Raise – 3-4 sets of 5-7 reps
Seated Machine Calf Raise – 2-3 sets of 8-10 reps

Sample Calf Workout #2

Smith Machine Calf Raise – 3-4 sets of 5-7 reps
One-Legged Dumbbell Calf Raise – 3-4 sets of 5-7 reps
Seated Machine Calf Raise – 2-3 sets of 8-10 reps

Sample Calf Workout #3

Standing Machine Calf Raise – 3-4 sets of 5-7 reps
One-Legged Dumbbell Calf Raise – 3-4 sets of 5-7 reps

Sample Calf Workout #4

Leg Press Machine Calf Raise – 3-4 sets of 5-7 reps
Smith Machine Calf Raise – 3-4 sets of 5-7 reps

Again, these are just some ideas for you to play around with, as there are many different exercise, set, rep and frequency combinations that will work very well for the calves.

Just make sure to place 100% of your focus on training your calves with a high level of intensity (effective calf training should be very uncomfortable and challenging to perform) and increasing the amount of weight lifted on each exercise every week or two.
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