Calves Week 3

Today we’re going to be combining exercises for both the soleus and gastrocnemius. We’ll use the moves we’ve used the past two weeks—seated calf raises and standing calf raises.


* I like to begin with seated calf raises to flush the soleus with blood before I perform standing calf raises.

* Emphasize a 1-second contraction at the top of each rep of seated calf raises, and really feel that in your target muscles. You should reach absolute failure around 20 reps of each set for this move.

* Notice that you only rest for 1 minute between sets of seated calf raises, but you’ll rest for 90 seconds between each set of standing calf raises—where you’re using a heavier weight for 15 reps per set.



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: Make sure you’re drinking IN-KAGED® during your workouts. You should sip at it while performing your calves work. Make sure to complete it just as you’re ending training for another body part such as chest, shoulders or triceps.


Check out my video for detailed tips on how to perform both of these calves exercises.

Sign Up & Save