Calves:Week 1

You’ll notice that I’ll often switch up the order of my exercises throughout this video series. That’s because we’re trying to get both the soleus and gastrocnemius to grow. It’s important to evaluate your lower legs to determine where the weakness lies. If it’s in one of these muscle groups over the other, then emphasize that by starting with it more frequently. If it’s both (overall size of your calves), then switch your emphasis from one workout to the next. My program assumes that you want to target both equally.

NOTES:

* I often like to start with seated calf raises, which targets the soleus. But they also warm up the gastrocnemius for the more intense work you’re capable of doing for this move. This week, we’ll just be hitting the soleus for 10 sets of 10 reps.

* Keep your weight in check so that you’re really able to work the target muscles in your calves. I often see people use far too much weight.

* Get in RE-KAGED® immediately after training to help ensure you’re providing your body with the nutrients it needs to recover for tomorrow’s workout as well as your next calves workout the following Monday.

EXERCISE

COMMENT

Seated calf raises

10 Sets / 10 Reps

3 minutes of rest between sets.

TIP: Stay focused on your workouts—get off your phone; don’t spend your rest periods chit-chatting with friends, and use your rest periods to stretch your target muscle and stay hydrated.

Check out my video for detailed tips on how to perform seated calf raises.