Calf training should be preluded with leg training or plyometrics. Depending on your sport you can train your calves differently. If you're an endurance runner focus on 20-25 reps to develop endurance in your calves. If you're training to increase your calf size try training 4-6 reps week 1, 6-8 reps week 2 and 8-12 week 3 while mixing up the exercises and adjusting the weight to only get the high rep value on each set. Calf's are made up of two muscles: Gastrocnemius and the Soleus. When calf training the majority of exercises focus on both the Gastrocnemius and Soleus. Make sure to take 24 -48 hours between a heavy calf workout.
A planned nutritional meal plan is one of the most important aspects of any body composition change. Please see the nutrition section to learn about protein, carbohydrates and fats. The bottom line is to make sure to get 6 small meals during the day all having protein, veggies and fruit. Carbohydrates and protein during and after a workout for muscle recovery. This is needed for increasing muscle mass which will help with your basal metabolic rate (BMR).
All routines benefit from changing the sets, weight and reps week to week. This will help prevent a plateau. An example is:
Week 1: 6-8 reps 4 sets- Muscle Mass
Week 2: 12-15 reps 3-4 sets - Definition
Week 3: 1-3 reps 5 sets - Power
Week 4: 8-10 reps |
