Chase Elliott X
Explains His Road to
LEG EXERCISES
Recovery and Return
INTENSE WORKOUT TO
to Victory Lane
SHOCK YOUR CALVES
A stubborn body part requires
some serious shock treatment
to grow. This should do the
trick.
By M&F Editors
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Because you use your calves every day
to walk around, you really need to
shock them to encourage growth. That’s
why I developed the following rest-
pause/drop set training technique for
calves. This high-intensity method will
leave your calves in severe pain, but will
also leave them no other option but to
grow.
To use rest-pause/drop set training with
calves, start on the leg press calf raise.
With one 45-lb plate on each side of
the machine, do 30 reps or as many as
you can before reaching failure if less
than 30. Add a plate to each side, rest
one minute and do another 30 reps (or
to failure). Continue in this fashion—
resting one minute and adding another
plate per side on each successive set—
until you can no longer complete 10
full-range-of-motion reps.
Then the real training takes place. After
your last set, perform a rest-pause by
racking the weight and resting only 15
seconds before performing as many
reps as you can until reaching failure
again. Do a total of three rest-pauses in
this manner. Then, do a drop set by
immediately stripping off one plate from
each side. After reaching failure, do
three more rest-pauses with this new
weight. Keep doing drop sets, stripping
off one plate per side at a time, and
three rest-pauses with each weight
until you’re back down to just one plate
per side.
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For the first week or two, stop here, as
your calves won’t be able to handle
much more work in one workout. After
that, follow legs press calf raises with
seated calf raises using the same
technique to blast the deeper soleus
muscles and maximize overall calf size.
Use this technique 2-3 times per week
with at least a full day of rest between
calf workouts, and alternate the order
you perform the exercises by doing
seated calf raises first every other
workout. Also consider swapping out
legs press calf raises with standing or
donkey calf raises. Follow this plan for
4-6 weeks and enjoy your much-
improved calves.
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REST-PAUSE/DROP
SET WORKOUT
Exercise Sets Reps
Rest
Legs press calf raise 3-6* 10-
30 1 min.
Seated calf raise 3-6* 10-30
1 min.
*How many sets you do will depend on
how many plates it takes you to fail at
10 reps.
M&F tip: In the beginning of the
workout, be sure to use full ankle
extension and hold the top position for
a second or two. As the workout
continues and the reps get tougher,
partial reps are fine.
Topics:
BUILD MUSCLE CALVES H YP E R T R O P H Y
W R I T T E N BY
M&F Editors
A L S O BY M & F E D I TO R S
N E WS N E WS
The Bodybuilding The Best Arnold
Community Pays Classic Champions
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G Guest
7y ago
I literally just asked my trainer what can I do
to develop my calves, and then I found this..!
Great!
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