HOW TO GROW BIG ASS HAM CALVES PART 2
\nby Trainer Marek T. Piecyk<\/p>\n
Here is my advice on how to get good calves, it’s pretty simple:<\/p>\n
1. Pick a moderate to semi-heavy weight. Don’t believe in the overload the shit with heavy ass weight non-sense you hear from many out there. No point if you can’t do the full range of motion.<\/p>\n
2. Aim for 10 sets total. 20+ reps a set. (200+reps)<\/p>\n
3. Rep speeds needs to be not fast, not slow, but a controlled movement. If you’re blasting through it, you’re not growing a thing.<\/p>\n
4. Keep a full range of motion, and contract HARD at the top of the rep, and make sure to STRETCH the muscle at the bottom.<\/p>\n
5. Doing calve raises on the floor is stupid…stop doing it. You must have them elevated so you can get the stretch at the bottom.<\/p>\n
6. If you have really lagging calves, do this 2-3x a week. If you have solid calves already, 1x a week is sufficient.<\/p>\n
7. When should you train calves? Pick either a hamstring (no quads) day and work them into supersets with hamstring exercises, and\/or on a shoulder or back day (do them at the beginning or end of the workout).<\/p>\n
8. Rest period. Keep them short. 45-60seconds between sets. You’ll understand why the moderate to semi-heavy weight recommendation with this protocol.<\/p>\n
(*yes these are my calves in the picture*)<\/p>\n
You can read part 1 on how to build big calves here<\/a>.<\/p>\n