Hello everyone =)
I'm currently doing an intense workout plan (Doing all the muscle groups 1 per week)
Mon: Chest/Shoulders/abs
Tue: Back/Neck
Wed: Cardio/Abs
Thur: Tricep/Bicep
Fri: Leggs/Abs
sat/sun: Cardio or off.
And I would appriciate som pointers on the best type of workout for Leggs, mainly calves. So if you have some handy exercises for leggs please enter them here. How many sets and reps and everything =)
- Roger
Hardcore Leg workout (Main Focus Calves)
Moderators: Boss Man, cassiegose
training a muscle once every 7 days is not high intensity...calves a lot of work for little reward really but here's some programs to try so hopefully you don't end up wasteing your time like i think you might...
Calves (cp)
#1 – Seated 3 x 10, 5, 5 with 101 / Donkey 3 x 30 – 50 with 101 tempo…Stand 10 x 10 – 30 with 101 tempo, 10secs rest…#2 – Stand 3 x 10 (10, 10) with 121 tempo, 90secs rest
2cm in 6 Weeks (bm)
- 2/week with 2 days in between…1 – wu with 2 x 20 BW Calf Raise variation…Stand Calf Machine 1 x 100, 33% 15RM…if you need a break go down to stretch position x 10secs and continue…3 – 4min rest while stretching…Seated Calf 3 x 20…stretch…2 – if still sore rest an extra day…stretch between each set…Toe Press 4 x 20, 10, 8, 6…Stand Calf 4 x 20, 6, 15, 8…1 Leg BW Calf 1 x F on stairs
6 Workouts in 2 Weeks ()
• Major soreness during week 1 but dissipates in week 2…week 1 – 1 x 15 with 20% less than 15RM…shoulder stance…slow and steady…shake each foot while still in machine and alternate for twice each foot (6secs total)…1 x 8..rest/relax as before…1 x 8…rest/relax…1 x 8…no shakes but do burns x absolute F…finish with 2/1 negs x 5 – 10 each alternating…will stay in machine the whole time…sit and massage calves for exactly 2mins…SL Calf with smallest one 1st with bw only…go as high as you can…1 x 15…slow and steady…3/week…week 2 – drop SL Calf and add a2nd set of the 15, 8, 8, 8, burns, 2/1 negs routine…increase wt 5%...3/week
Calves (cp)
#1 – Seated 3 x 10, 5, 5 with 101 / Donkey 3 x 30 – 50 with 101 tempo…Stand 10 x 10 – 30 with 101 tempo, 10secs rest…#2 – Stand 3 x 10 (10, 10) with 121 tempo, 90secs rest
2cm in 6 Weeks (bm)
- 2/week with 2 days in between…1 – wu with 2 x 20 BW Calf Raise variation…Stand Calf Machine 1 x 100, 33% 15RM…if you need a break go down to stretch position x 10secs and continue…3 – 4min rest while stretching…Seated Calf 3 x 20…stretch…2 – if still sore rest an extra day…stretch between each set…Toe Press 4 x 20, 10, 8, 6…Stand Calf 4 x 20, 6, 15, 8…1 Leg BW Calf 1 x F on stairs
6 Workouts in 2 Weeks ()
• Major soreness during week 1 but dissipates in week 2…week 1 – 1 x 15 with 20% less than 15RM…shoulder stance…slow and steady…shake each foot while still in machine and alternate for twice each foot (6secs total)…1 x 8..rest/relax as before…1 x 8…rest/relax…1 x 8…no shakes but do burns x absolute F…finish with 2/1 negs x 5 – 10 each alternating…will stay in machine the whole time…sit and massage calves for exactly 2mins…SL Calf with smallest one 1st with bw only…go as high as you can…1 x 15…slow and steady…3/week…week 2 – drop SL Calf and add a2nd set of the 15, 8, 8, 8, burns, 2/1 negs routine…increase wt 5%...3/week