Veteran Thread The Three Minute Calf Routine

[Mobster]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

 

[Nunya]

Do you have a video link to it on Youtube?

 

[stevesmi]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

the calves are one of those muscles you can pound hard. so its good to mix things up like this makes sense

 

[Mobster]

Do you have a video link to it on Youtube?

To what I wrote (which doesn't require a video)? No

Zero need for one. You'll know what a calf raise is and how to do a rep and or put a pin in the stack of weights. Paul's dead and there are only a few clips of him online

 

[LevButlerov]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

If you can get some pics with this article, would help @Mobster good write up.

 

[Noah Wixx]

If you can get some pics with this article, would help @Mobster good write up.

Some people just are visual so i agree that does help for alot of people

 

[BodyMonster34]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

bro i gonna come up with 2 minute calf routine. and then give you 1 minute free if you not satisfied

 

[Mobster]

If you can get some pics with this article, would help @Mobster good write up.

I wont be. But feel free to add some of your own

 

[2Thick]

bro i gonna come up with 2 minute calf routine. and then give you 1 minute free if you not satisfied

i will do a 1 minute calf routine and give 2 minutes free then !

 

[Ulter]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

not a bad workout. i like to wear out my calves once a month. really hit them for 20 solid minutes

 

[ceo]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

@Mobster bros this a good one. the calves an important muscle to train

 

[ROIDDERS]

I've seen variations on this with different names claiming to have invented it. As far as I know Paul talked it up but did NOT claim it as his own. I had a gym buddy do this today. He struggled to cross the street after lol

I can only think of a twist or two to make it even more evil but you'll hate it / love it as it is lol

Warm up as per. 1-2 sets if need be. Moderate weight and shortish rests between. Set up the standing calf raise (it CAN be done seated but get a buddy to adjust the weights). You'll need your top set weight with a pin at the right position then TWO MORE KEYS/PINS to go at 2/3rds the top weight and 1/3rd the top weight.

Do as many reps with the top weight (min 10 / max 20) then hop off and pull the heaviest pin out. Right back on and do as many as possible (same number range as before) with 2/3rds and hop off again. Pin 2 comes out and on you get for the last part of a triple drop set. When done pull the last pin and just go 20 resp with the pad weight.

Then step off and do 20-40 reps from the floor only. ALL reps (inc ALL of the above sets) must be right up on your toes. Back on the machine (zero weight) and just s-t-r-e-t-c-h one leg at a time.

Thank me / hate me (and Paul etc) later

good write up mobster. surprised you are so obsessed with calves with your powerlifting

 

[Mobster]

good write up mobster. surprised you are so obsessed with calves with your powerlifting

I never train them and it was more a case of I helped a buddy out and mentioned it to another who asked me to send him info. I wrote it up here cos's easier and you guys benefit too

By way of ways to make this even harder (although you risk having no where else to go when it comes to taking it up a notch) you can add static holds and or negatives. On the latter you could get a training buddy to help.

 

[LevButlerov]

I wont be. But feel free to add some of your own

It's your article @Mobster if you want to add sure, just fyi visual aids make words come alive.

 

[ROIDDERS]

I never train them and it was more a case of I helped a buddy out and mentioned it to another who asked me to send him info. I wrote it up here cos's easier and you guys benefit too

By way of ways to make this even harder (although you risk having no where else to go when it comes to taking it up a notch) you can add static holds and or negatives. On the latter you could get a training buddy to help.

yeah i read that boxers don't need calves