Toes Elevated Standing Calf Raise

Prioritizing higher-rep sets to maximize metabolic stress is the first step to building calves. Rep ranges from 20-50 do the trick. The best way to avoid falling into “half-assed rep mode” is to concentrate on the tempo and rhythm of the contractions on every rep, focusing on the feeling of tension throughout the gastroc-soleus group, as opposed to just moving the weight up and down.

1. Take 1-2 seconds to lower the weight.

2. Allow a half-second stretch in the bottom position.

3. Control the weight on the way up.

4. Use a 1-second peak contraction at the top of the movement before starting the next rep.

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