Exercises
Standing calf raise machine or smith machine standing calf raise
Seated calf raise machine
Leg press calf extension
Single leg calf raise on stairs or any platform
1 or 2 different variations per session 2-3 sessions a week
Its important to periodically vary exercise because the body adapts and repeating the same bio-mechanical movements for an extended time may increase injury risk. You can choose different exercises every 3-5 weeks or when the exercise isn't providing the same stimulus.
Volume and Load
6-20 sets a week. Volume is more or less depending on genetics and years of training accrued but 6-16 sets per week is common. Many people have great calf genetics that require little to no work per week so as little as 6 sets per week is solid maintenance volume for most.
Load should be around 35-85% of your 1RM and 6-30 reps per set.
10-20 reps per set is a general benchmark but you can experiment with 6-10 rep and 20-30 reps ranges for a few sets.
Intensity techniques work really well. Drop sets, myo reps etc, otherwise rest for 45-90 seconds between sets
TIP: Alot of stimulus comes from the stretch or eccentric portion of the rep. Hold for a second at the bottom of each rep for added stimulus.
Sample Programming
Monday: Seated calf raise 5 sets 12-20 reps
Thursday: Standing machine calf raise 5 sets for 8-12 reps
Abdominals
Abdominal growth and appearance is highly but not completely dependent on goals and genetics. This section will be for the purpose of hypertrophy and shape/appearance.
Volume
0-15 sets a week is a good general benchmark. Abs get alot of secondary work from compound lifts so direct training isn't necessary for them to grow.
If you do alot of isometric core work it contributes to weekly volume even if its primary purpose may be for stability and strength
Rep ranges for abdominals work well in the 12-30 rep range although certain difficult exercises work better with lower rep ranges like rope crunches for example.
Common Exercises
Hanging leg raises
Mountain climbers
Leg lower
Rope or machine crunch
Bicycle kicks
V-UP
Heel taps
Rest can be anywhere from 30 seconds to 2 minutes depending on the type of exercise and fatigue it causes. Abs tend to recover quickly and will handle shorter rest periods.
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