Complete Calf Training for Hypertrophy and Tips

Hypertrophy Complete Calf Training Options 

Before we know the calf training alternatives, you should remember that you need the help of a good physical educator to accompany you during training, to define which exercises, which loads and how many sets and repetitions are right for you, such as calf exercises. can get into your training routine and ensure the safety of your workout.

The full calf workout suggestions you’ll see here are just options for you to visualize how training in this muscle area can work. However, before you start performing one of these workouts, you should consult with the physical educator, who will see how it should be adapted to your case.

Remember that each person has a different level of physical fitness and should train at a different intensity that is efficient and safe for their particular case. So count on the advice and assistance of a professional and not simply copy what someone else does.

Option 1 

  • Seated Calf Rise: 3 sets of 7 to 10 repetitions;
  • Standing calf lift: 3 sets of 20 to 40 repetitions (complete 20 repetitions in the first set, lower the load for the second set and perform 30 repetitions and again reduce the load for the third set, which should have 40 repetitions);
  • Toe raises: 2 sets of 8 to 15 repetitions.

Training is recommended by certified personal trainer Derek Charlebois.

Option 2 

  • Standing Calf Rise: 3 sets of 4 to 10 repetitions;
  • Seated calf lift: 3 sets of 20 to 40 repetitions (complete 20 repetitions in the first set, lower the load for the second set and perform 30 repetitions and reduce the load again for the third set, which should have 40 repetitions);
  • Toe raises: 2 sets of 8 to 15 repetitions.

Option 3

  • Standing calf lift: 8 to 12 repetitions with heavy load;
  • Heel dip (heel exercise): 4 sets of 3 repetitions;
  • Leg press 45º: 4 sets of 8 to 12 repetitions with heavy load;
  • Toe raises: 4 sets of 8 to 12 repetitions.

The exercises described work the gastrocnemius. The gastrocnemius is one of the calf muscle groups, the one that is most visible in the region.

Option 4

  • Calf lift with body weight: 100 repetitions with fast pace – one second up, one second down;
  • Seated Calf Rise: 3 to 4 sets of 15 to 30 repetitions;
  • Toe raises with bent leg: 15 to 30 repetitions;
  • Calf lift with slightly bent knee: 15 to 30 repetitions;
  • Stretching;
  • Repeat 3 to 4 sets of toe raises, calf lifting, and stretching.

The training detailed above works the soleus. This is another calf muscle group that is located under the gastrocnemius.

Option 5 

  • Standing Calf Rise: 3 sets of 4 to 6 repetitions;
  • Seated Calf Rise: 3 sets of 4 to 6 repetitions.

Note: Take two to three minute breaks between sets. 

Option 6 

  • Leg press calf lift: 3 sets of 8 to 10 repetitions;
  • Donkey Calf Rise: 3 sets of 8 to 10 repetitions.

Note: Take one to two minute breaks between sets.

Option 7

  • Standing Calf Rise: 3 sets of 12 to 15 repetitions;
  • Seated Calf Rise: 3 sets of 12 to 15 repetitions.

Note: Take one minute rests between sets.

Care when doing a full calf workout

Before you start any kind of physical activity – which includes full calf training for hypertrophy – you should check with your doctor if your body is really fit for this type of exercise and at what level of intensity it can start. trainings.In addition, it is essential that your training is accompanied by a qualified physical educator, who can indicate training with the exercises, loads, sets and repetitions most appropriate for your case, in view of your safety and your goals.

The practitioner can also properly teach you the technique of each exercise, which helps prevent injury, and provide you with first aid in case you get injured. Remembering that in the occurrence of an injury it is essential to always seek medical help.

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