Donkey Raises -- how do you incorporate them into mass building programs?

Phineas · 05-27-2009, 02:20 PM

The calves are actually my favourite muscle on the body, and so far I've done a decent job developing them. I work them the same as everything else: I have two programs (A and B) which I switch between every 3 weeks...I have my 3 workouts (arms/shoulders - chest/back - legs/core) which each get done three times over those three weeks...twice with heavy weight/low rep (2-5)/long rest/ and with negatives and once with lighter (but still not "light") weight/higher reps/short rests/and no negatives but just one fluid motion).

This has been working well with everything, including my calves, but I still want to take them up a few notches. I stopped doing any bent-knee extensions in January because I read standing still works both muscles. However, as I have four straight-leg exercises to choose from (two per program), I'd be willing to get rid of one to try Donkey Raises. I've read they're the best mass-builder.

So, as I plan on keeping my rep range and training style for everything else, how would I incorporate this exercise, as most websites seem to point towards higher reps to failure as the ideal method? Also, I don't necessarily have a training partner. I know some people at my gym, and they're usually there. But, would I instead place plates on my back?

Is this exercise worth including in a primarily mass-building program?

AKIRA · 05-27-2009, 04:09 PM

Out of all the gyms Ive been to, Ive never once seen a donkey raise machine. Weird huh?

rahaas · 06-16-2009, 10:10 PM

I never liked the donkey raise machine until recently.

I could do them full stack for reps and not feel like I did anything then I was shown another way.

Do 10 reps at 25% of your max then reset to 50% of max and quickly do 10 more, then set at max of what you can do 2 reps for, then go back to 50% and do 20reps. No resting in between weight settings.

I did three complete sets and really felt I worked my calves and am liking that machine a whole lot more.

rahaas · 06-16-2009, 10:14 PM

Quote:

Originally Posted by Phineas

most websites seem to point towards higher reps to failure as the ideal method?

I tend to agree with this on calves and traps.

05-27-2009, 02:20 PM	#1
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 121	Donkey Raises -- how do you incorporate them into mass building programs? The calves are actually my favourite muscle on the body, and so far I've done a decent job developing them. I work them the same as everything else: I have two programs (A and B) which I switch between every 3 weeks...I have my 3 workouts (arms/shoulders - chest/back - legs/core) which each get done three times over those three weeks...twice with heavy weight/low rep (2-5)/long rest/ and with negatives and once with lighter (but still not "light") weight/higher reps/short rests/and no negatives but just one fluid motion). This has been working well with everything, including my calves, but I still want to take them up a few notches. I stopped doing any bent-knee extensions in January because I read standing still works both muscles. However, as I have four straight-leg exercises to choose from (two per program), I'd be willing to get rid of one to try Donkey Raises. I've read they're the best mass-builder. So, as I plan on keeping my rep range and training style for everything else, how would I incorporate this exercise, as most websites seem to point towards higher reps to failure as the ideal method? Also, I don't necessarily have a training partner. I know some people at my gym, and they're usually there. But, would I instead place plates on my back? Is this exercise worth including in a primarily mass-building program?

05-27-2009, 04:09 PM	#2
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Out of all the gyms Ive been to, Ive never once seen a donkey raise machine. Weird huh? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

06-16-2009, 10:10 PM	#3
rahaas Senior Member Elite Member Join Date: Aug 2006 Location: Delaware Posts: 880 Photos: 1	I never liked the donkey raise machine until recently. I could do them full stack for reps and not feel like I did anything then I was shown another way. Do 10 reps at 25% of your max then reset to 50% of max and quickly do 10 more, then set at max of what you can do 2 reps for, then go back to 50% and do 20reps. No resting in between weight settings. I did three complete sets and really felt I worked my calves and am liking that machine a whole lot more. *No trees were killed in the sending of this message. However a large number of electrons were terribly inconvenienced.*

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