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Super Calf Training Secrets
The following, 117 page, eBook is an in-depth overview of best and most relevant advice regarding calf training and development. The information was gathered from over 5 decades of experimentation, personal experience and kinesiology studies.
It doesn’t matter what segment of the iron game fraternity you represent: HARDGAINER, GENETIC SUPERIOR (CHAMPION) AND/OR ANABOLIC STEROID USER, your stubborn calves are going to become BIGGER, THICKER and STRONGER.
Contained within the pages of this eBook are plenty of comprehensive training strategies and logical intensity progression routines (purposely presented to be learned quickly and as easily as possible) for building standout calves which will exhibit size, shape & strength. Every muscle mass enhancer and ″how-to’s″ known for building fresh new muscle on stubborn calves are revealed. Enjoy the journey!
EXCERPTS FROM THE E-BOOK
THE LOST FILES FOR CHAMPIONSHIP CALF DEVELOPMENT, REDISCOVERED!
CALVE TRAINING FULLY EXPLAINED
I have read numerous articles over the years where the word “Toe Raises” is used when describing an exercise for the gastrocnemius muscle of the calf. The correct terminology should have been, “Heel (or Calf) Raises”. Here is what I mean . . .
Toe Raises” As Opposed To “Heel Raises” Here are the different descriptions for each.
As I mentioned, previously, the lack of responsiveness is due to a number of factors.
Factor (Biological) No. 4: Androgen Receptor Density (ARD) may contribute to lack of calf muscle growth. Google Search: for more information.
I am going to reveal a proven plan which unlocks the secrets necessary for making thorough inroads in calf stimulation regardless whether you have a fortunate potential calf characteristic of long muscle bellies & short Achilles tendon attachment, or . . .
. . . you have a genetic disadvantage of short muscle bellies and long Achilles tendon attachment.
8-POINT CALF TRAINING PLAN
Here’s a simple but effective 8-Point Calf Training Plan that will help you influence calf growth and symmetry.
COMMENCEMENT OF A REP(S) DOES NOT OCCUR AT A NEUTAL POSITION (as shown in the drawing), NOR AT IT’S HALF-WAY OR MID-RANGE POINT OF THE REP. THE HEEL RAISE SHOULD BEGIN IN THE BEGINNING-RANGE MAXIMUM STRETCH POSITION (as the means to illicit the strongest contraction possible) . . .
In a deliberate fashion S-L-O-W-L-Y lower the heels below the level of the calf block (BUT ONLY if there is no pain or unusual feeling in the Achilles tendon, in the arch, in the metatarsal bones or elsewhere.)) for a maximum stretch aka-eccentric or negative heel drops.
Now commence the positive phase of the repetition(s) by ascending to the top, end-range position, of the movement (the soles of the feet will be almost perpendicular to the floor).
EVERY REPEATED THRUST OF THE HEELS UPWARD TO THE PRECEIVED MAXIMUM END-RANGE CONTRACTED POSITION, MUST BE FOLLOWED BY AN EQUALLY INTENSE STRETCHING PHASE AS PREVIOUSLY DESCRIBED!
2. The shoes you wear during your calf-training session are an important consideration. Use non-skid shoes with flexible soles which allow your feet to move freely. Any of the styles of weight lifting shoes from, www.otomix.com, are a great choice as are Deadlift slippers. Also consider Vibram five-finger shoes.
6. Do your sets in a two-to-one ratio for the area of the calf needing the most emphasis. For the . . .
30⁰ MEDIAL (INNER HEAD) CALF (Inversion): Position the feet, on the calf block, so the big toes are 12 to 16” apart and the heels 4” apart. Come up on the ball of the foot and big toe.
30⁰ LATERAL (OUTER HEAD) CALF (Eversion): Position the feet, on the calf block, so the big toes are 8 to 12” apart and the heels much wider apart, as if assuming a pigeon-toed stance. It is most important to come up on the lateral or outer edge of the foot.
8. Experiment with different calf routines and apparatus until you find a program that works best for you. Here are . . .
27-APPROVED CALF TRAINING ROUTINES: 21 have been developed, accredited and are synonymous to a popular bodybuilding authority or select muscle factory (gym) globally. The remaining 6 of the calf attack strategies are non-synonymous to a particular bodybuilding authority or select muscle factory (gym). All 27 of the training routines coax maximum calf growth.
The 27-APPROVED CALF TRAINING ROUTINES have produced eye opening second-to-none results, IN THE GYM-WHERE IT COUNTS, for hundreds . . . even THOUSANDS of dedicated hardcore bodybuilders world-wide. I think you’ll agree that ultimate credibility is results.
EXPLANATION: Within the program templates of some of the following workouts rather than seeing the customary SETS / REPS you will for example see 1s x 30r, 20r (or perhaps 2s x 15-20r) following an assigned exercise(s). This is simple an abbreviation for the number of SETS (1s) x (times) REPS (30r, 20r) to be performed
27-INNOVATIVE CALF BLAST ROUTINES
NO. 11
Nelson Montana’s
Calves-In Under 4 Minutes
Nelson Montana, (Muscle writer and book author of, The Bodybuilding Truth and Bottom Line Bodybuilding) designed the following Explosively Powerful “quick-start” workout for a fast calf pump. Use poundage that you would normally choose to do for a twenty rep set in the calf exercise of your choice.
Complete the 20 reps to momentary positive failure. Rest-pause just long enough for the burning (lactic acid) to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.
Proceed in this fashion until you reach the target goal of 75. That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four minutes nonetheless.
WARNING! You may feel a tinge of guilt that the routine took so little time but you'll have a different point of view the next day when your calves are aching like they've never ached before!
Once you're able to tolerate this routine, increase the number of reps to 100. Once that becomes too easy, add more poundage. Here’s another variation of accomplishing 75 reps in a short period of time.
Upon completion of the 75 reps: Rest-Pause 30-45 seconds. Complete a second and third series as shown.
9-MORE APPROVED CALF TRAINING ROUTINES
Big Jack O’Bleness’s (A pioneer in natural bodybuilding, Jack began promoting drug-free contests in 1969. Owner of the renowned Monster Maker Gym first in Redondo Beach and later in Inglewood and Apple Valley, California. And trainer of hundreds of people from all over the world.) Calf Training Monster-Maker Gym Style – HERE IS MY 'LIVE ACTION CAPTURED' REALISM ACCOUNT OF THE ACTUAL PSYCHO INTENSITY CALF TRAINING WORKOUT THAT MONSTER-MAKER BIG JACK O’BLENESS PUT ME (Dennis B. Weis)
THROUGH. ENJOY!!!
2X Per Week-Mon & Thur
Hack Machine ‘Angled’ Heel Raises:
The idea here is to face towards the machine and lean inward positioning the shoulders under the yoke (resistance pads) and the chest against the back support.
I position my feet and as far back on the footplate as possible with the "heels way out/toes pointed in (2). Perform 25 Full-Range of motion reps then quickly switch the orientation of the foot position to a "heels in/toes out (3) and do 10 full reps.
Next I position the feet parallel to each other, 4-inches apart (1). I slowly lower the heels below the level of the balls of the feet, while trying to touch the foot plate for a deep stretch. From the bottom stretch (below parallel) position raise rise up only to where the heels and balls of the feet are parallel or in alignment. Big Jack instructed me to perform 8 straight reps in the manner described.
The Hack Machine in Monster-Maker Gym had a portable calf block attached to the footplate. With a bit of ingenuity a wooden calf block can be secured on top of the footplate as a means to get the most extreme stretch and contraction ever.
Finishing the 8th straight rep completed ONE CYCLE. It really was no big deal until Big Jack shouted for me to immediately began a second and finally a third cycle. of the Hack Machine ‘Angled’ Heel Raises . . .Uh-oh!
On reflection, I could see the division of sets technique as a tremendous training principle - if it's not abused. I couldn't imagine even the most advanced bodybuilder ever needing to do 20 mega-sets on a single exercise, let alone 30-plus sets.
3+3+3=9 CALF SPECIALIZATION GUIDELINES
WHAT DOES THE TERM SPECIALIZATION MEAN?
″Specialization simple means concentrating on one muscle group above all others for a predetermined amount of time, or until the muscle group which is presumable lagging comes up a bit.″
- Charles Glass
The Following 3+3+3=9 Calf Specialization Guidelines Reveal How to
Incorporate a, Quick Results, Specialization Calf Program Into
Your Weekly Exercise Prescription.
Guidelines
1. Put your specialization (muscle priority) program at the very beginning of a scheduled daily (AM or PM) workout. Generally blood testosterone, glucose, muscle glycogen and the psychosomatic cycle (mental and physical feeling) toward training are at heightened levels during the first 20-45 minutes of a workout.
As a result you will be able to apply maximum training effort to your program of specialization.
5. To see positive results from a specialization program, you will generally need a minimum of four to six to 8 weeks of diligent, hard, training and probably not more than a maximum of 12-14 weeks. This is only a rough average, and there have been cases where bodybuilders have been able to shock a stubborn muscle group into a new dimension of growth with as little as one day to two weeks of specialization training.
9. Maintain a positive mental attitude (Use visualization techniques frequently where you imagine yourself achieving an improvement in muscle density.) and the willpower to make the calf specialization program work.
SUPER CALF TRAINING TIPS FROM "6" TOP BODYBUILDERS
Don Howorth (1967 IFBB Mr. America)
Calf Machine Leaning Heel Raises – Stand back, (or place a portable calf block such as Frank Zane’s Right Angle CALF BLASTER), 12-inches from the footplate of a Standing Calf Machine. Angle (lean) the torso forward into the unit. If you have back issues don’t attempt this exercise. Do 10 full exercise range of movement reps. On the 10th rep in the peak contraction position do a 10 second static contraction. Immediately follow with 10 “top side” or end-range half reps and on the final rep do a 5 second static contraction.
Steve Reeves (1947 AAU Mr. America & 1950 NABBA Mr. Universe)
Calf Contraction Strategies
But more than that, Steve punctuated his calf training by pointing out that. . . "You only get a full contraction of the calf muscle if you roll forward, putting your weight right onto your big toe---which feels as if you're turning the movement inward rather than going straight forward.
The natural tendency doing calf raises is to roll outward onto the other four toes, turning your ankle as you do the movement. But when you do calf raises like this you can't totally peak the calf muscle, which means you end up losing training intensity."
UNCENSORED CALF TRAINING TALK
Q: What do you think about Donkey (Calf) Raises?
Bob: Very good. Donkey calf raises give you a very good stress. They are not progressive in the sense that you can plug in the weight (like on a machine), but you can do higher reps.
And Donkey Calf Raises are very, very good because you’re stretched out in such a way that it works the calf in its ideal position. Donkey calf raises are an exercise that has proved themselves to do good in building the legs. Yeah there is no doubt about that. It is very good.
And one secret that Larry Scott used to do, he used to do a few reps, 10 reps, and there would be such a burn in his legs (calves) he couldn’t stand it so he bend his knees and paused for a while and let the blood circulate a bit and then do another 5 to 6 reps.
SUPER CALF TRAINING EXTRA’S
Ballet 20-50-100 Yard(s) Toe Walks
As described in the instructions box (left) this completes one cycle. Take a very short rest pause and perform 5 more cycles, as described. Overtime increase each of the cycles to 100 yard Ballerina Toe Walks.
You will experience the highest tension contraction overload, imaginable, on the calves. Another variation of Tip-toe walking is to stand as tall as you can on your toes; get your balance and walk forward with small steps. Pay extra attention to the correct execution in this exercise.
Calf Training Wisdom From Peary Rader During the 1960’s, 70’s and 80’s I actively engaged in letter correspondence with many of the top bodybuilding champions and other iron game personalities of those era’s.
The following is what the late Peary Rader suggested in letter(s) correspondence regarding my problem with gaining calf development and size. Enjoy!
Peary Rader, editor, owner and publisher of Iron Man magazine. Peary suggested that I completely go off calf work for a period of 2 months.
He said that this will allow the calves to soften up a great deal. His primary recommendation was then to work on a calf routine very hard for a period of 2 months.
He suggested that I use the McClelland routine (Ref: Calf routine No.9) for a positive approach to added progress.
Peary mentioned that this is the best routine for development of the calves. The only problem that could arise is the lack of some sort of calf machine. A machine of this type is mandatory so it is possible to use enough weight without worrying about balance. The routine will particularly work the inner part of the calf. Always begin you exercise routine with this calf program. Be sure and always make a conscious effort to contract the calves to their limit and stretch to their limit also.
15 Minute "Sprinting Stairs Workout"
Find a flight of stairs that has at least 20-30 stairs (a track with stadium seating at a high school or local college is ideal).
Walk up the stairs to the top and then down the stairs to the bottom 3-5 times. After this general preparatory warm-up begin the workout.
Sequence 1 – Sprint or bound from the bottom of the stairs to the top as fast as possible
Sequence 2 – Jog down to the bottom of the stairs
Repeat sequences 1 and 2 continuously for 15 minutes
I realize this sounds way too simple! You can make it more difficult by choosing longer flights of stairs.
Uphill Wind Sprints
Locate a hill that is fairly steep and at least 50-100 yards long and do consecutive uphill wind sprints 3 alternate (non training) days per week the Matt Furey (Self-development and fitness author), way. On the first non training day do 5 consecutive uphill wind sprints of 50-100 yards. The second non training day do 7 uphill wind sprints and on a final non training day do 9-10 uphill wind sprints.
CALVES: EXERCISE MASTERY DESCRIPTIONS
Alternate Heel Raise – Position yourself correctly on a Standing Calf Machine, lock your knees so that your legs are straight and slowly with deliberation (no cheating), thrust the heels upward forcefully by the quick, powerful pull of the calves until the balls and the heels of the feet are as near in vertical alignment as possible in the full contracted position of the positive phase of the rep.
Again (as mentioned in the description of the Standing Calf Machine Heel Thrust, look up at the ceiling while doing this and try (if only mentally) to raise the heels even higher. You should feel the insteps shift forward at the apex of the movement (support pressure is over the balls of the feet and the big toes).
Bend the right leg slightly (keeping the foot barely in contact with the calf block) so that your weight distribution shifts to the left side calf support. Slowly lower (full stretch though the negative phase of rep) the left heel down level with or below the toes until your foot feels as if it is going to be cut off at the metatarsal arch.
Change directions and with the left leg straight, thrust the heel upward as high as possible into the top position of the positive phase of the rep. Straighten the right leg, shifting your weight fully to right side calf support.
Bend the left leg; slowly lower the right heel down to the deep stretch position of the negative phase of the rep.
Rise back up on the right leg to the top contracted position of the positive phase of the rep; shift the weight fully to the left foot on the calf block. bend the right leg, lower the left heel etc.
Right leg slightly bent / left leg straight – Slowly lower and rise the left heel
Shift weight to…
Left leg slightly bent / right leg straight – Slowly lower and rise the right heel
Shift weight to…
Right leg slightly bent / left leg straight – Slowly lower and rise the left heel
One you get the hang of this exercise you will achieve a rhythm of performance (As a way to grasp the meaning of ‘rhythm of performance’ visualize the Moonwalk), never jerky, and no pauses during or between the reps. The calf muscles actually re-engage themselves at every point of the rep. This exercise adapts quite efficiently to bodyweight only Standing Heel Raises.
Here’s What Others are Saying about The Lost Files For Championship Calf Development, Re-Discovered! … By: Dennis B. Weis
Hey Dennis,
"I really enjoyed this book. I've got calf routines to keep me busy for the rest of my life!"
Best,
Daniel C. Gallapoo
Hi Dennis,
"It is a brilliant book in the (old) Iron Man style of books, so popular a few years ago. Peary Rader would have loved it. Also (Bob) Kennedy.
I can see no possible improvements as you covered the subject so thoroughly. I hope it has lots of sales and is a testament to your great writing style."
Best regards,
Wayne R. Gallasch
"Thanks for sharing your e-book Dennis, I enjoy reading about the training methods used from different eras of bodybuilding - from the oldest of the old school to the modern day bodybuilders. I was able to pick up a few calf training tips and tricks that I never considered before, so thank you for that!"
All the best,
Lee Hayward
Hey Dennis,
"Just had a quick read through some of the ebook. That is really good stuff. Seriously in-depth."
--Nick Nilsson
Dennis,
"I’ve got to say your Super Calf Training eBook certainly must be the most comprehensive collection of calf workouts in existence."
Roger Riedinger
Hey Dennis,
"I looked more closely at your Super Calf Training book. My impression is much the same as the previous version I read. Lots and lots of info, very thorough with the workouts and the techniques. Any bodybuilder could train for 50 years and not exhaust all that info!
In addition to some of the Killer Calf workouts you have in there, I liked the bodyweight stuff. I know you don’t underestimate that. The running sprints, running stairs, jumping, etc., even cycling, etc. all have their place and all of them can work.
Like I said, a thorough, intensive work on calf training—especially specialization—that any bodybuilder searching for a calf boost and intensity techniques would find useful.
Nice work."
Take care—
Greg Sushinsky
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