Recommended Reps – 15- 20. 4 sets of 10-15 reps. You see, that's a very common misconception in life that more is always better, while in fact in most if not all cases, this is just terribly wrong. This old-school calf exercise was one of the Terminator’s all-time favorites. Now, you’ll need a specific piece of equipment (or at the very least, a second person), but if you’re looking to boost size and strength, this is the move for you. We recommend 2-4 sets of 15-20 reps for the donkey calf raise using heavier poundages. Stand in front of a sturdy object such as a bench and adjust it to waist height. Standing calf raise ; 3 sets of 12-15 reps. You’ll perform one calf exercise—either the standing calf raise or seated calf raise—in each of your leg workouts. Donkey Calf Raise: this exercise’ name is funny. Barbell Calf Raises (Squat Rack) Alternatively, barbell calf raises can be done in a squat rack. Hold the bottom and top positions for a second or two to feel the muscles working. We advise 12+ reps per set. Place an incline bench in front of your 45lbs plates, you’ll be leaning forward and holding onto the back of your incline bench for support. Rest the balls of your feet on the block. The advanced category can go for two sets of fifteen reps each . Try this 6-minute calf workout . 4 – Learn the right sets and reps Then you perform a calf raise from there. To really work the calves to their full capacity, you should aim to do multiple sets of donkey calf raises. squat w/calf raises alt back lunge w/knee lift plie squats alt side lunge w/knee lift skaters alt curtsy lunges 1-leg deadlifts (10 right, 10 left) jumping lunges bridges butterfly brides jumping donkey kicks. THIS exercise loads the calves during the performance of a … 4. Donkey calf raises do exactly that. 5 sets -15, 12, 10, 10, 10 reps. Back Squat (on elevated platform) 4 sets – 10 reps. A1. Personally, I prefer to complete just 6 sets in total. Standing Leg Curl 3 sets – 10 reps each leg. Pretty much every other calf exercise you can think of is an isolation exercise...i.e. Raise and lower your toes in a controlled manner, keeping the balls of your feet on the block. Calves and abs are trained daily. C2) Reverse Calf Raises – 3 sets x 15 reps. Soleus Emphasis Workout: A) Seated Calf Raise – 5 sets x 10 reps – 2/1/2/0; B) Siffie Lunges – 3 sets x 12 reps; C1) Jump Rope – 3 sets of 100 jumps (switch to single leg hops to increase difficulty) C2) Reverse Calf Raises – 3 sets x 15 reps. Bret Contreras Stand with your heels on a plate or block and your toes over the edge. I’ve started my standing calf raises with 20kg belt load, 5 sets x 50 reps, a month ago and I’m seeing some changes in my calves. Calves. Not strictly a calf exercise, reverse raises help to strengthen the tibialis anterior and stretch out the calf. ... Do this exercise with your toes pointed inward and outward for your other sets. Muscles Hit When Performing the Donkey Calf Raises Seated Raises (3-4 sets, 12 reps) 9. 3 sets of 20 reps. Rest only 20 seconds in between each set. 120 kg, 110 kg, 100 kg, and 90 kg) Stretch the calves for 15 seconds after completing the drop set. To emphasize the gastrocnemius, balance yourself on a wall while holding a dumbbell. But donkey calf raises—a tweaked version of the classic move—work even better, ... Do the exercise with just your bodyweight for sets of 15 to 20 reps at a time. You will raise your toes as far up as possible to a peak contraction and then slowly lower to a full stretch. Walking Dumbbell Lunges 4 sets – 20 steps each set (wide steps) Laying Leg Curl 4 sets – 15, 12, 10, 10 reps. Calf muscles get tighter, and work better during donkey calf raises. 2 x 20 standing raises, 2 x 20 seated raises and then 2 x 20 calf jumps to take advantage of momentum and really exhaust the muscles. Donkey Calf Raises. Daily Workout Tips. Straight sets for shoulders: Shoulder Press (your choice between machine, dumbbell, military) 4 sets of 6-10 reps. Side Lateral Raise 3 sets of 8-10 reps. Here, you’ll be using two principles in tandem in an unconventional but very effective manner with the donkey calf raise, which allows for a deep stretch and strong contraction in your calves. Go below parallel and slow negatives. Sets, Reps, Programming Recommendations for Donkey Calf Raises If you are a beginner, we recommend you start with three sets of twenty reps each. Choose your sets and reps based on your ability to maintain good technique throughout all sets and repetitions. Calf Workout 2: Start with the leg press calf raise, with three sets of eight to ten reps total. These will burn! Reps, Sets and Frequency of Calf Training. They all involve single-joint movement only at the ankle. 3 sets of 12-15 reps. Arnold Press; Behind the Neck Press; Lateral Raise; Front Raise; Shrugs; 4 sets of 8-12 reps. Your sacral bone should initiate the contact with the machine. We advise 12+ reps per set. Alternative Names: Donkey calf raises without a machine Type: Strength Experience Level: Beginner Equipment: Flat bench Muscles Targeted: Calves, legs Mechanics: Isolation Average Number of Sets: 2, first one of 8 reps at a slow tempo, the second one of 15 reps at a fast tempo Variations: Donkey calf raises with the machine, dip belt, and partner Put your toes towards your body then lower them back to the start. Jumping Jacks. That's the money question all strength coaches ask themselves at one time or another. 4 sets of 10-15 reps Hypertrophy calf movement: Seated calf raises. Hop onto your machine of choice and perform one set of nice and smooth reps to failure. Standing Calf Raises 5 sets of 6-8 reps (45 second rest) (Note: Use the same weight on calf raises throughout the routine) Second Calf Workout of the Week (Thursday) Donkey Calf Raises 4 triple drop sets (do 40 reps on the first weight, reduce weight and do 30 more reps and reduce weight and do 30 more) Rest 60 seconds in between sets. Place a few 45lbs plates on top of each other on the floor, you’ll be using these as your makeshift calf raise block. Calf raises stretch and flex the calf and are best performed with a full range of motion, adds Mike Thomson, a certified personal trainer and running coach at Life Time Overland Park.There are many variations to try: You can do them with a straight or bent knee, with equipment—using dumbbells, a leg press machine, a standing calf machine, a seated calf raise machine, or a step—or without. On this day it’s time for rest. The donkey calf raise is a bodyweight exercise designed to target your lower leg muscles. If you’re not used to weight training, this is one of the safer weighted calf exercises you can try. If you don’t rest, you will never see the result of your workout. Place a few 45lbs plates on top of each other on the floor, you’ll be using these as your makeshift calf raise block. Benefits of the Donkey Calf Raise. The problem is, like many other things, it depends. Use Low/Moderate Weight and High Reps for Bent-Leg Calf Exercises. Crunches (3-4 sets, 12 reps) Sunday: Rest. When doing these exercises shoot for high reps with each set; we recommend at least 20 reps per set. Rep range 20) Donkey calf raises (superset with raises off the wall 4 sets. Donkey Calf Raise: this exercise’ name is funny. Incline Bench 45LB Plate Donkey Calf Raise. Barbell Back Squats – 6 sets x 15, 12, 11, 10, 9, 8. Donkey Calf Raises 3 x 30-50 at a 101 tempo. Sit down on the bench and place a barbell across your upper thighs. I remember telling my sister about it and she thought I wanted to be a donkey. … Day Two. For the soleus, lower the weight on a seated calf raise machine, and perform a few single leg sets as part of your calf workout. These are exactly the same as Hip Belt Donkey Calf Raises except you will be placing your heels on the front edge of the calf block. Incorporating donkey calf raises into your strength routine is a great way to beef up your gastroc and soleus, which will boost your performance in other sports and activities: “We need to train these muscles because plantarflexion of the foot is a key component of gait and sport movement,” Novak says. Donkey Calf Raise – 4 sets 20-25 reps; Seated Calf Raise – 1 drop-set of 20 total reps: 5, 5, 5, 5, reps non-stop decreasing weight each set; Thigh Exercises. Reps: Because the standing barbell calf raise targets the Soleus calf muscle this is another high rep exercise. 4 x (20-25) Seated calf raise. Hypertrophy curling movement: Seated leg curls 2 sets of 15-20 reps Hypertrophy calf movement: Donkey calf raises 4 sets of 10-15 reps Hypertrophy calf movement: Seated calf raises 3 sets of 15-20 reps. Day 6: Chest and Arms Hypertrophy Day. Directions. Really pump those calves up and get the maximum amounts of blood flowing in your calf muscles. Perform 3-5 sets of 8 reps, straight leg/bent leg. Another Tips On Calf-Building. On Monday, Wednesday, and Friday, he would do donkey calf raises, standing calf raises, and seated calf raises; 4 sets of 10 reps. On Tuesday, Thursday, and Saturday, he would again do standing calf raises, following a 15,10,8,8 sequence, then do calf raises on a leg press machine for 4 sets of 10 reps. Leg Extensions (3 sets of 20 reps) Squats (8 sets, Rep range from 10 to 4) Leg Press (8 sets, Rep range from 12 to 15) Lying Leg Curls (8 sets, Rep range from 20 to 5) Calf presses on leg press (superset with raises off the wall 4 sets. Seated Calf Raise (4 sets, 10-15 reps) 6. Common Donkey Calf Raise Mistakes 1. Seated Calf Raise; Standing Calf Raise; Donkey Calf Raise . Not strictly a calf exercise, reverse raises help to strengthen the tibialis anterior and stretch out the calf. Rest about 50 seconds in between sets. Donkey Calf Raises (3-4 sets, 12 reps) 8. Your upper body is leaning over at 90 degrees and is horizontal while your lower body remains vertical.