This may be the most challenging week of this program. Today we’re combining two of the most effective growth techniques — supersets and DTP. It’s no coincidence that I call these DTP supersets, and they’re amazingly effective. They’re also quite challenging. Here’s how they work:
You’ll perform a set of seated calf raises with a light weight for 50 reps, followed immediately by a set of standing calf raises with a light weight for another 50 reps, and then you’ll rest for 3 minutes. Then you’ll drop to 40 reps for each, choosing a heavier weight (if possible) that allows you to perform all reps.
Continue to pyramid up in weight as you decrease reps until you reach 10 reps in your DTP superset. Then repeat this set before increasing reps while decreasing weight. You’ll perform a total of 10 DTP supersets.
NOTES:
* Note that you’re going to perform 100 reps for the first superset, so choose a light weight to begin. Today’s workout will only get more challenging as you perform 10 of these DTP supersets.
* You’re going to need your recovery supplements. I recommend getting in RE-KAGED® immediately after your workout. Also get in at least a 2-scoop serving of Kasein® before bedtime.
* Use the rest-pause principle if needed to complete each DTP superset.
|
EXERCISE |
COMMENT |
|---|---|
|
Seated calf raises |
10 Sets / 50,40,30,20,10,10,20,30,40,50 Reps DTP SUPERSET: Perform 50 reps of seated calves followed immediately by 50 reps of standing calves raises, then add weight before the next DTP superset. Rest only 1 minute between each DTP superset. |
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|
Standing calf raises |
10 Sets / 50,40,30,20,10,10,20,30,40,50 Reps |
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TIP: DTP supersets are going to feel unnatural to your body. Your brain is going to rebel against them. It’s important that you bring everything you’ve got to this workout, using your brain to overcome the limits your body wants to impose on you.
Check out my video for detailed tips on how to perform DTP supersets and the mindset it takes for this challenging workout for calves.
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