re: Calf mass advice

really 3 ways

1) Doggcrapp training protocol 2/3x per week. i believe this is the single best way to add mass to the calf. google it. its painful but works

2) High Frequency blood flow restriction for a meso cycle. so 6-8 weeks of 3-5x blood flow restriction training. google bfr calf training. again painful pumps


3) high frequency training- so this can be done simply as 100 calf raises a day for a while then progressed. can be backwards sled drags as mentioned, can be any exercise just done 5x per week for tons of overall volume. Tib raises help also to get overall lower leg mass.


one other thing....if you have never trained the calf in a stretched position, like with a donkey calf, i high recommend it.



if i was drawing out a plan...i would look to do 8-12 weeks of BFR training concentrating on holding the stretched and top position for a true 5 count at bottom, 3 count at top and progressing the weight/reps and going to failure every set. start at 2x per week for 3 weeks. then 3x per week for 3 weeks. then 4x per week for 3 weeks, then 5x for 3-6 weeks depending on overall soreness and recovery. do this while in a surplus with lots of protein and rotating 2 or 3 exercises. like standing and sitting for first 3 weeks. then sitting/standing/donkey once you go 3x per week, then add leg press raises at 4x and add extra donkey day at 5x.