Oak Roots

Arnold's training plan to turn his weak calves into a showcase muscle.

The formula of heavy/hard/frequently worked like a charm. Soon his calves began responding to the stresses placed upon them, just like his renowned chest and biceps had before. They grew and grew, so fast in fact that rumors of a visit to a plastic surgeon specializing in implants began to surface. Schwarzenegger just laughed them off and continued plugging away.

 ARNOLD'S CALF TRAINING ROUTINE 

MONDAY / WEDNESDAY / FRIDAY

  • Donkey Calf Raises | SETS: 4 | REPS: 10
  • Standing Calf Raises | SETS: 4 | REPS: 10
  • Seated Calf Raises | SETS: 4 | REPS: 10

TUESDAY / THURSDAY / SATURDAY

Train to get huge! See what Steve Kuclo does for size and strength.

  • Standing Calf Raises | SETS: 4 | REPS: 15, 10, 8, 8
  • Calf Raises on a Leg Press Machine | SETS: 4 | REPS: 10

NOTE: Schwarzenegger is a big believer in the benefits of volume training. This routine requires being in the gym six days a week.

By the time of his 1973 Mr. Olympia victory, Schwarzenegger’s calves were stretching the tape at a prodigious 20" and were considered the best of his day. Even today, his calves would stand out in an Olympia lineup. From the front, they added a diamond-like dimension to his lower legs. From the side, his soleus streaked down his leg in deeply etched vertical lines that shot from his knee to his ankle. From the rear, when flexed, his gastrocnemius bunched up like a squirming snake trapped under his skin. Yes, Arnold Schwarzenegger did indeed manage to transform peg legs into pillars and, by following the calf training routine included here, you might just do the same.

 FLEX 

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