Calves:Week 10

This is a repeat of the standing calf raises workout for the same sets and reps you performed for week 2. Now you should be using considerably more weight. While it’s crucial to vary your workouts from one week to another, it’s also valuable to repeat a workout a couple months after you haven’t performed it. This will allow you to see how this one compares to that previous workout—this is especially helpful if you’re keeping a workout journal of your exercises, sets, reps and weights.

NOTES:

* Don’t forget that you can train another body part when you’re on this plateau-buster video series for calves. I recommend an upper body move such as chest, shoulders or triceps so long as you train calves first.

* Don’t pause at the bottom with calves moves where you’re stretching the muscles; only pause at the top where you’re contracting your gastrocs—and hold that contraction for at least 1 second. Check out my video to see more about the rhythm of this exercise.

EXERCISE

COMMENT

Standing calves raises

10 Sets / 10 Reps

3 minutes of rest between sets.

TIP: Don’t forget that you can also include moves that improve the size and definition of your tibialis. A good choice is weighted toe raises, which target this muscle on the front of your lower legs.

FERMENTED GLUTAMINE

Glutamine is the most abundant amino acid in the human body, and it can be synthesized from other amino acids. When your body has a greater need for glutamine, such as when you’re on an intense training program, it may break down muscle tissue for this purpose. Supplementing Fermented Glutamine helps reduce muscle breakdown and encourages protein synthesis.

Check out my video for detailed tips on how to perform standing calf raises—you can also check out Week 2 for more info.