Like my dad, I have always had calves like string beans. Just doing a few sets for them never did anything for me. Since I had no desire to train them and preferred to focus on strength, athleticism and bigger compound lifts they stayed that way for years.
Calves are one of the toughest areas of the body to target when it comes to growing bigger muscles. Calves are composed of two muscles: the gastrocnemius and the soleus. These muscles work together to carry us everywhere we go, so it takes time, effort and some pain to shock them into getting bigger. You'll get satisfying results if you use the right workout strategy combined with a high-calorie diet.
The goal here is to continuously progress and raise the bar. I definitely recommend you to try out this plan, and see how quickly you will add an additional cms in your calves as well as improved separation.
Pick up any exercise for the calves, seated/standing or leg press machine. Do 1-2 warm up sets (very light). Select an appropriate weight to perform a predetermined number of repetitions and keep the rest like in description. and…
Get ready for a real pump!
Protocol:
Week 1 – 10 reps, 10 seconds of rest, 20 reps, 20 seconds of rest, 30 reps, 30 seconds of rest, 40 reps – the end!
Week 2 – 20 reps 20 seconds of rest, 30 reps, 30 seconds of rest, 40 reps, 40 seconds of rest, 50 reps – the end!
Week 3 – 30 reps, 30 seconds of rest, 40 reps, 40 seconds of rest, 50 reps, 50 seconds of rest, 60 reps – the end!
Week 4 – 30 reps, 30 seconds of rest, 40 reps, 40 seconds of rest, 50 reps, 50 seconds of rest, 60 reps – the end!
Increase the load by 25%)