"We’ve received a number
of requests for Patrick Kraak’s great calf-blasting
program, so We’ve decided to reprint it. If
you haven’t tried it yet, what are you waiting
for? Thanks again Patrick.
Calf Muscle Workout and Exercise
Below I have a Calf training program,
which will make even the "no calves at all"
people add a few inches!
Here's how it works:
I usually train my calves every
Tuesday and Friday. But sometimes you have a grow-stop
[training plateau] which seems to last forever. That
is the moment I fall back on this schedule. But it
will hurt like hell! I use it only once and a while,
when I really need to.
If you follow this program for 6
weeks, you will not be able to walk normal for that
time. But my calves grew in 6 weeks 2 cm. (I'm sorry
in Holland we count in Centimeters)
Tuesday Calf Muslce Workout:
First warm up your calves with only
some calf-raises on the stairs or something for 2
x 20 reps with only your bodyweight.
Then you go to the standing calf-raise
machine. And you put the weight on 30kg. (about one
third of the weight you can do 15 reps max with).
And you start training rep after rep, it will burn
like hell but you keep continuing till you have done
100 reps.
At a point (in my case at about
50 reps) you will not be able to break through the
pain anymore.
Then just lower your calves and
stretch for about 10 seconds. And continue after that,
you might do another 20 reps before you stretch again
for 10 seconds. When you reach the 100, your calves
will be pumped like you never trained before.
Then wait for 3 or 4 minutes (do
a lot of stretching at that time, you will need it)
and then do 3 sets of seated calf raise for about
20 reps each. And stretch after that once more!
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