Standing Calf Raises
Warm-up:
- Perform 1-2 sets to prepare.
Focus:
- Stretch fully at the top, contract calves at the bottom.
Ascending Pyramid:
- Increase weight until you reach the max weight where you can’t do more than 8 full reps.
Working Sets:
- Do 10 sets of 8 reps, aiming for best effort. If reaching 6 full reps, do partials to finish.
Total:
- 10 working sets.
Seated Calf Raises
Sets:
- Complete 6 sets of 10 reps.
Focus:
- Emphasize good stretch at the bottom of the movement.
Total:
- 6 working sets.
- Remember to perform seated calf raises on a separate day from standing calf raises.