Three Tiered Assault for Great Calf Development

Some of the best calves that I have ever seen in bodybuilding belonged not to Mike Mentzer, or Chris Dickerson but to Shawn Ray.

Shawn Ray was not was genetically predisposed to great calves, he was predisposed to hard work. The high calf and long soleius of Shaw Ray would be called (by quitters) racially disadvantaged calves, but when he stood on stage next to anyone his calves were never a weak point.

When I started bodybuilding, black men were not expected to grow great calves. Robby Robinson would have had the perfect physique had his calf development not been subpar.

When I entered the Mid-Atlantic back in 1992  my calves measured 17”. In preparing for the contest my bodyweight went from 210lbs to 192lbs ( I start contest training 24 weeks out) and my calves went from 15” to 17”. This was the first time in my life that I ever had such a development burst and I needed to know why.  If I could patten this I would be rich!

Scientific study never impressed me, for the most part I felt their results were the dependent on who financed the project.  However antidotal study seemed to answer many questions on the level that was inportant to me. I never needed to know how protein worked in the body to build muscle, just that if I took “X” amount, at a given body weight, I would get a desired result.

So I did some study of those individuals that had great calves and “claimed” to have been born with bad calves. I paid no attention to race, or ethinic origin, because of my sudden size increase I knew what ever it was worked on everyone equally.

Keep you hat on because what I’m about to say may just shock you! “ Donkey Calf Rasies”  

Not many bodybuilder today do donkey calf raises because his movement  brings to question their Machismo.  However when you can put your ego aside you will grow!. There was a book I read a while back called “Point of Flexation” I’m not sure who wrote it but the book subscribes to the theory that if you work a muscle from all angles than the muscle will grow.  I’m not sure I fully agree but one thing for sure I notice that most people in the gym with poor calves did only two exercises for calves standing calf rasis and seated.  But the one’s that did dunkey calf raises, you know the group of crazies that benched 450lbs squated 600lbs and had  huge backs so littered with pimples that som e bursted from lying on the bech when the were doing heavy sets. You know the ones every ones elsed stayed away from. These guys did donkey calf rasies almost every night before they went home.

What I have here is a routine designed to develop your claves in about a month, remember that yo must follow the rules and

Before you can do the routine here are some rules you need to take into consideration first.

• Make sure the number of triceps sets is equal to or less than the calves. What this rule is doing is trying to teach that your calves are as important as any of the more showey muscles.
• Rep range stays the same even when the weight increases
• As soon as you can complete the rep requirement add weight ( this is about every two weeks or so) less in the begaining longer as you get better. However, if ou are using the same weight after 2 months than you have not put enough efforts to see results. Suggestion cut down rest between sets or increase weight and keep workout time the same.
• Every 6 weeks change the order of the exercise, Treat your calf work as a workout by itself. I take up to 30 min rest after calves before doing  the rest of my workout, or do them ( my calves) on a day with forearms and traps.

Change the order every 7th week.

Here is the Routine

Standing Calf Raises 

(3-5 set of 25 to 40 reps)

Seated calf Raises

(3-5 sets of 15-25reps)

Donkey Calf Raises

( 3-5 set of 15-20 reps)

PS: don't use the donkey calf machine you see at health spas. If you must use a machine use a leg press machine and do lying toe raises, the goal is  that your body be in a “L” shape while doing the exercise. Iplease don’t get me wrong the leg press machine is not a subsitute for the “jump on my back” donkey calf work so don’t be tempted  replace donkeies with a leg press machine.

About Author

Troy Pearsall

With over 25 years of bodybuilding experience. 15 years as a competitive bodybuilder 15 years as a personal trainer and 10 years as a trainer of competitive bodybuilders. You can tap into the years of experience of this bodybuilding savant at http://www.Fire-Iron-Online.com Also check out my money making opportunities at http://awwsum.com 

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