You could try wither of these routines:


Charles Poliquin routine:

Day 1: High-Volume

Exercise A: Calf Superset*

A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)

A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo

*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.

Exercise B: Standing Calf Raises

B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**

**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.

After day one, you'll probably have to call the fire department to extinguish the fire in your calves. You may also find that you have the same walk as Homer Simpson's 80-year-old father.


Day 2: Low-Volume (to be done 48 hours after Day 1)

Exercise A: Triple Drop Standing Calf Raises

A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.

***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.



Ian King Routine:


1) Single leg bodyweight standing calf press to failure using body weight, done at a 321 tempo

No rest, then:

2) Same leg, single leg bodyweight calf press to failure with your torso bent forward, at 321

No rest, then:

3) Same leg, single leg calf press on incline leg press machine at 321

No rest, then:

4) Same leg, single leg calf press on seated calf press machine at 321

No rest, then:

5) Same leg, single leg toe ups (dorsi flexion?you can do this on the lying leg curl machine by putting your toes under the bottom roller pad and raising the foot toward your body) to failure at 311

No rest, then:

6) Same leg, single leg hopping for between 60-120 reps, without any heel contact on ground (height of hop is not that important for now? just get the volume in?the more the better)

No rest, then:

7) Same leg, single leg balance for 30 seconds to 1 minute (if you find it to be easy, close your eyes)

Now you can rest for a minute or two or go to the hospital. Then make sure you do the other leg.

Make sure you use full range and controlled tempo. When you are no longer able to maintain either, move to the next exercise.

If you are really keen, you can always go for a second multi-set, but I would prefer you wait until the next day or two before determining your calves' tolerance to this program.