The lead photo is Chris Dickerson, who won the 1970 AAU Mr. America and the 1982 Mr. Olympia, had the best calves I've ever seen on a bodybuilder. Much of Dickerson's calf width was a result of the inherited length of his gastrocnemius and soleus muscles.
Get ready to learn about the most productive calf routine that I've ever used. Most of this old-school cycle was the creation of Jim McLellan of Denver, Colorado. I used McLellan's calf routine multiple times in the 1970s and eventually added a few revisions of my own. The end result is a cycle that combines some of the techniques of super sets, rest-pause, burns, and the negative-accentuated style.
If you have stubborn calves, calves that refuse to grow, then, this is the perfect program for you. The two-week routine penetrates to your deepest contractile tissues, engorges, inflames, stimulates, and produces greater size you've been looking for.
Soreness? Yeah... deep, as well as surface, especially during the first week. But the soreness dissipates during Week 2.
Equipment: A standing calf-raise machine, or something similar, such as a barbell inside a power rack. If the calf machine or power-rack assembly doesn't incorporate a high ledge to stand on to perform the calf raises, you'll need a 4-inch block of wood secured to a larger board to prevent it from tipping or turning, along with rubber-soled shoes.
Trying to rig up something with a barbell, dumbbell, and a thick phone book or a 2 x 6-inch board to stand on WON'T WORK. You must be able to balance yourself securely during the many phases of this extended calf set. You absolutely must have access to a standing calf raise machine, or a power rack combined with a barbell and a stable block of wood.
Below is a description of the movements that make up Weeks 1 and 2. The directions may seem complex. Read them several times carefully until you understand the details.
The first seven guidelines relate to ONE extended set of calf raises. Once you start the extended set, you remain in the machine for 3-4 minutes.
The calf cycle consists of 15 reps, 2 shakes; 8 reps, 2 shakes; 8 reps, 2 shakes; 8 reps, no shakes; immediately into short-range burns for 15-20 seconds; followed by negative-accentuated, 2-up/1-down for 5-10 reps. Rest and massage calves for 2 minutes. Do the 1-legged calf raise for each leg for 15 reps.
During Week 2, you'll drop the 1-legged calf raise and add a second set of the 15-8-8-8-burns-negative-accentuated routine. Here are the instructions for Week 2:
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…