HOW TO GROW BIG ASS HAM CALVES: PART 2

HOW TO GROW BIG ASS HAM CALVES PART 2
by Trainer Marek T. Piecyk

Here is my advice on how to get good calves, it’s pretty simple:

1. Pick a moderate to semi-heavy weight. Don’t believe in the overload the shit with heavy ass weight non-sense you hear from many out there. No point if you can’t do the full range of motion.

2. Aim for 10 sets total. 20+ reps a set. (200+reps)

3. Rep speeds needs to be not fast, not slow, but a controlled movement. If you’re blasting through it, you’re not growing a thing.

4. Keep a full range of motion, and contract HARD at the top of the rep, and make sure to STRETCH the muscle at the bottom.

5. Doing calve raises on the floor is stupid…stop doing it. You must have them elevated so you can get the stretch at the bottom.

6. If you have really lagging calves, do this 2-3x a week. If you have solid calves already, 1x a week is sufficient.

7. When should you train calves? Pick either a hamstring (no quads) day and work them into supersets with hamstring exercises, and/or on a shoulder or back day (do them at the beginning or end of the workout).

8. Rest period. Keep them short. 45-60seconds between sets. You’ll understand why the moderate to semi-heavy weight recommendation with this protocol.

(*yes these are my calves in the picture*)

You can read part 1 on how to build big calves here.