Calfs... How do I get them

It seems like we do very little thing possible to add inches to our CALF'S an yet nothing seems to work. The calf is made up of two major muscle groups, the soleus and gastrocnemius. These are muscle groups which we used every day by walking, standing, jumping, climbing, and many more activities. Due to our bodies using the calf muscle so often it has become an adaptation, thus to increase its muscle mass we MUST perform more than standard!


Try out this routine M-W-F-S
Four days a week in order to cause vast strain on the muscle groups.

M-F

• Seated Calf Raise 8x6x4x4 (start @60%Max-70-80-85%)
• Standing Calf Raise 8x6x4x4  (start @60%Max-70-80-85%)
• Dumbbell Step Ups 8x8x 6 (start @60%Max-70-80-85%) when moving up and down place emphasis on initiating the movement on your toes.
• Barbell Stiff Legged Dead Lift 8x8x6x4 (start @70%Max-70-80-85%) make sure to keep toes up and start the in the upward position - continue down until you've stretched the calf.

W-S

• Barbell Stiff Legged Dead Lift 30x30x30x20 (start @40%Max-40-40-55%) make sure to keep toes up and start the in the upward position - continue down until you've stretched the calf.
• Stiff Legged Jump - 3x30sec (jump up while knees are locked and emphasis is on the calf)
• Free Weight Ledge 4x30 (complete each set with equal emphasis on stretching that calf in the down phase and contracting it on the up phases).