Calves:Week 7

Week 7 introduces Dramatic Transformation Principle (DTP), a training technique that I developed. DTP allows you to obliterate a muscle group with only one or two exercises. It was very beneficial when I was training through injury, and I couldn’t perform a large variety of exercises for my target body part. What I learned was that this intensity technique could then be applied to any muscle group for (you guessed it) dramatic transformation. I now include it in virtually all of my programs, especially when I want to bring up a weakness. Check out the video to see how I use it to improve calves development.


* You’ll perform 50 reps for your first set, and then you’ll increase weight slightly for your next set, where you’ll perform 40 reps.

* Keep rest periods to only 90 seconds between sets, but note that you’ll begin with heavy weights for the second move (standing calf raises), increasing reps as you decrease weight.

* You can use the rest-pause principle for DTP work. Rest-pause is a technique where you rack the weight, taking the action off your target muscle group for a few seconds to allow your adenosine triphosphate (ATP) to regenerate. You’ll only use rest-pause when you’ve reached failure near the end of a set.




Seated calf raises

6 Sets / 50,40,30,20,10,5 Reps

Rest 90 seconds between sets.

Standing calf raises

6 Sets / 5,10,20,30,40,50 Reps

Rest 90 seconds between sets.

Each of us has a different ratio of slow- to fast-twitch muscle fibers. Those who have more fast-twitch fibers grow better with heavy weights and fewer reps. Those who have more slow-twitch fibers grow better with higher reps. And yet we all have a mix of both types of fibers, so it’s crucial to train both types. That’s what DTP addresses.


This product contains citrulline, an amino acid that helps your body increase production of arginine (another amino acid) that ultimately increases nitric oxide (NO) production. The last is a gas molecule that promotes vasodilation (expanse of your veins), promoting normal delivery of blood, oxygen and nutrients to the muscles you’re training. Pure Citrulline supports better workouts, so I take it before and during workouts.

Check out my video for detailed tips on how to perform DTP for calves.

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