If your calves stink, I've got the solution for you....

Because just a few days ago, I got this question from a reader, Eric Y.,
that I thought was an extremely good one (and pretty entertainingly
phrased;)...

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Question:

Nick,

My name is Eric, and I have been subscribed to your mailing list
for some time now. In reading the "20 dumbest things" article,
I noticed that on #20 you specifically call out guys for making
excuses for not getting their calves to grow. I am hoping that
you can give me some tips, shoot me an email, send me a link,
anything to help me achieve calf awesomeness.

The problem I run into is, guys with great calves seem to have no
idea how they got them, and guys like me with sh---y [expletive
edited] calves have no idea HOW TO get them. I have access to
a leg press and a ton of free weights, but can only find exercise
plans for generic 3 sets of 12 calf raise workouts. If anyone has
some crazy ass, off the wall, flamingo leg altering plan, you
would be that guy.

So please, hook a brother up with some black magic voodoo
calf exercise, and help me not be one of those excuse making
#20 guys anymore.

Thanks for everything you do

Eric Y.

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My answer...

I can definitely help you with that!

If you’re ready to do high-frequency calf training, that’s exactly
what’s going to do it for you. Calves are a tough nut to crack,
especially for those of us who aren’t genetically gifted (I’m in
that boat with you).

The first part is doing one set of THIS exercise twice a day every
day – first thing in the morning and last thing at night:

I call it the Full-Range Calf Raise

It uses just bodyweight for resistance, uses no equipment
other than a calf block or stair edge and gives you maximum
anatomical stretch and maximum anatomical contraction in
one continous exercise.

Aim for about 4 to 6 reps per leg – under total control with
your mind fully in the muscle.

Here's the full article on Daily Specialization Training that explains
the concept of this 2-a-day training in detail

Next, at the start of EVERY single workout you do, no matter
what bodyparts you're working, I want you to do ONE "1 and
1/4 Rep" rest pause set (I’ll explain) before you do anything else.

This is called Priority Specialization. It can be done on the leg
press or on the standing calf raise machine (if you’ve got one).

Start with a fairly light weigh the first time you do this one, then
go up from there as you get stronger. Aim for 6 to 8 reps on
each part of the rest-pause set.

Part 1 – top and bottom 1/4 reps. Start in the bottom stretch
position, hold the stretch a few seconds then come up 1/4 of the
way. Then come back down into the stretch. Then come all the
way to the top. Then come down 1/4 of the way, then back up
and hold the peak contraction at the top again. Then come back
down into the stretch. Repeat the 1/4 rep at the bottom.

So basically, you’re doing 1/4 reps at the top and the bottom
using the full rep as the bridge between the two. These are done
under total control – no momentum, with a brief pause on
each phase of the rep. It'll look like a chopped-up exercise but
the idea is maintaining continuous muscle tension.

Rest 20 seconds

Part 2 – now use the same sort of format only just do the 1/4
at the bottom stretch position, NOT at the top.

Rest 20 seconds

Part 3 – same again only with the 1/4 rep at the top, NOT at
the bottom.

When you can’t do any more at the top, come down into the
stretch and hold for as long as you can (it’ll hurt like a bugger
but just hold that stretch as long as possible).

I’ve used this technique and it’s tough to do but it does work! The
calves respond to strict form and very high frequency, as well as
hard stretching.

If you try it, let me know how it works for you!

(here are the links to the exercise and technique again)

Full-Range Calf Raise

Daily Specialization Training

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!