We only have two more workouts on your calves series on Shattered! You’ll be repeating your week 3 workout today, but now you’ll be using heavier weights. You should notice impressive improvements in your calves since the last time you performed this workout, which includes moves that target both the soleus and gastrocnemius for complete calves development.
* Consider including recovery activities such as foam rolling or massage. It’s crucial that you do all you can to allow your body to fully recover from these intense workouts.
* Don’t forget to start your day with fluid and fast-digesting protein such as Micropure® Whey Protein Isolate. During the night your body goes into catabolism (muscle breakdown), and getting in a high quality whey product upon rising helps stop this and jump-start anabolism (muscle growth).
* Increase your calorie intake before and after the training day for the body part you’re emphasizing in your Shattered! program. In this case, it’s calves. Take a look at how you can add 200-500 quality calories to support recovery and growth to break through your plateau with this muscle group.
Seated calf raises
5 Sets / 20 Reps
60 seconds of rest between sets.
Standing calf raises
5 Sets / 15 Reps
90 seconds of rest between sets
TIP: At this point, you should not only be able to train your calves more effectively, but you should also have ingrained greater dedication and discipline. This will not only help you improve your overall physique, but will also translate to other aspects of your life.
Check out my video for detailed tips on how to perform each exercise; refer back to Week 3 for additional info.