musclehead24

Here is a routine Im going to try what do you think? Goals are to gain mass ofcourse.

Monday

Squat 2x5
GLute/Ham Raises or pullthroughs 3x10
Bent Row 4x6
Barbell or Dumbell Curl 3x8
Calf Raises 3x15

Wednesday

Bench Press 3x5 or 3x3
Incline Dumbell Bench 4x8
Military or Dumbell Press 3x8
Skull Crushers 3x10
Abs

Friday

Deadlift 2x5
Leg press 2x10
Lat Pulldown 4x6
Barbell or Dumbell Curl 3x8
Calf Raises 3x15

Monday
Incline Bench Press or Incline Dumbell Press 3x5 or 3x3
Dumbell Bench Press 4x8
Military or Dumbell Press 3x8
Tricep pushdowns 3x10
Abs

Wednesday

Squat 2x5
GLute/Ham Raises or pullthroughs 3x10
Bent Row 4x6
Barbell or Dumbell Curl 3x8
Calf Raises 3x15

Friday

Bench Press 3x5 or 3x3
Incline Dumbell Bench 4x8
Military or Dumbell Press 3x8
Skull Crushers 3x10
Abs

SnowManSnow

question.

Why so many reps on your calfs? Everything elese is in the 5-8 range.. but everytime I see calfs.. you're doing 15.

Just currious.

B

musclehead24

Calves are stubborn so Im hoping this higher range will shake it up a bit.

Richie1888

ive always thought calfs where to be trained in higher reps aswell read a few different things saying this

When you play for Celtic forget the Jersey forget the club, your playing for a people and a cause.

SnowManSnow

I know a lot of people train them with higher reps... but even if they are a "slow gain" muscle why would one train with so many reps if you're after size?

I'm not being mean... I really would like to know..

Is it just a myth that calfs are hard to train because ppl generally hate working them or what?

Are they really that difficul to make gains with ?

B

musclehead24

I see what you're saying, but I've always read that calves should be trained in a higher rep range. I still go heavy but I like hitting the high reps because that way I actually feel like I've hit my calves. I think a lot of people have trouble getting their calves to grow. I imagine its because we do so much walking that the calve muscle is very resistant to exercise. Arnold Schwarzenegger had very small calves and he had to train them 6 times a week with countless reps to make them grow. I think a lot of people are in the same situation.

Merkaba

I'm from the school that says super heavy with form is best for calve size. That same school says it depends on the individual and genetics also...so.....

God wants to know: "How much can you bench??"
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"Will mixing pop rocks and Gin increase my bench?"-Some future poster

Built

Higher reps and higher volume often works well for calves - and I base this on the fact that my calves are huge, having been a fat jogger for about 10 years.

Here's a tip: pause at the bottom of each rep for at least three seconds. That way you can't take advantage of the "rebound" from your Achilles' tendon. Think about it, we're designed to walk, right? When was the last time you noticed your calves get sore from walking?

To the OP - looks generally good. Maybe sub in front squats and or split squats for leg press, chins or weighted chins for lat pulldowns. If you must do lat pulldowns, do them one arm at a time.

GHRs are amazing. I'd sub in Romanian deads for the pullthroughs, and use lower rep ranges for 'em, like 5.

If you can do cleans / clean and press, do 'em every second week instead of millies maybe?