• 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.

• 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.