My Killer calf Routine—-10’s
My calf routine is becoming popular around the gym so I thought I would share it with everyone. I like it because it’s quick and brutal all at the same time. I call it 10’s. I’ll usually pick standing calf raises as the exercise. I’ll do 10 sets for 10 reps, with only 10 seconds of rest between sets. Now the 10 seconds of rest is the important part. By the 8th second you need to start getting ready to make your next lift. I’ll start by warming up my calves first. Then I’ll begin with my heaviest weight I can do for 10 reps. if I start having trouble with that amount of weight for 10 reps (say you only get 8 reps in for that set) start lightening the weight up about 20 lbs. at a time. Now it starts off pretty easy but trust me by the time you’re at your 6th set you only be doing around 30 Lbs. or so. I’m going to warn you if you do these 10’s right you’ll have trouble walking in the morning and for the next few days. It’s ok, you didn’t hurt yourself, you finally hit your calves like you need to hit them. Remember the timing on this workout is everything. Good luck and let me know how it works for you.
Stay focused
John La Bello
February 5, 2008 at 7:22 am
Thanks…exactly what I was looking for…something different to do. Super physique too.
February 11, 2008 at 6:49 am
Tried this last night…I took a little longer between sets since I had to remove plates myself…don’t have a calf machine so I had to use the smith machine…still was very effective…I hobbled away from the bar…thanks for a great tip!
February 11, 2008 at 9:29 am
The timing is every thing on the calf routine. ounce you’ve reached your 8th second of rest time you need to spend the neext two seconds getting ready to make the lift. If you did everything perfect your going to have a really hard time walking the next day. JL
February 11, 2008 at 9:35 am
Nice! Drop set with little rest. Gonna try it tonight.