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calf workout

I recently launched India’s 1st and one of the most extensive books on Calf Workout and Training in the world, “SUPER CALF TRAINING BIBLE”. The book is available on My Books section on www.werstupid.com/Amazon kindle for you to buy, read and enjoy.

calf workout

The book consists of over 25 different calf exercises and 20 of the most brutal and effective calf training protocols ever. This book will help you get the complete know-how of how to grow calves like cannonballs.

In the present series of videos, I will give you 5 out of over 25 different calf workouts, from my book. I promise, most of you wouldn’t have imagined that calf training could be so brutal, once you try any of these protocols.

The calf workout will have a tempo given for each exercise. For e.g. if the tempo gave is 2121, it means you would take 2 secs to descend, 1 sec hold at the bottom stretch, 2 secs to move up, 1 sec hold at the top stretch position. It’s extremely tough and brutal, but then nothing comes easy, which works.


A1 – Standing calf raises – 10-12reps

A2 – Calf raises on leg press – 10-12reps

A3 – Seated calf raises – 10-12reps

Do 3 trisets, with the rest of 2min between each set. The tempo would be 2121.

You can also design your own triset calf workout by combining any of the exercises I have shown in the book.


Try doing your calves one calf at a time. This gives you a better focus on each leg individually.

Perform the following routine in a Triset manner. There would be no rest between each exercise performed.

You can take a 30sec gap between triset for each calf. Do a total of 4 sets for each calf. The tempo would be 2121.

A1 – Standing single leg calf raises – 12-15reps

A2 – Single leg seated calf raise – 12-15reps

A3 – Single leg calf raise on 45deg leg press – 12-15reps


Take any calf exercise, preferably standing calf raise.

Take a weight with which you can do 15 reps.

Do only 10 reps with that weight, with a slow controlled tempo.

Now, reduce the weight by around 10-15%, and perform 10 more reps. Reduce the weight further by 10-15%, and perform 10 more reps

This is a triple-drop set.

Do, 3-4sets with a rest period of 2min in between each.

The tempo would be 2121 ideally, but as the burn or the fatigue sets in especially during the latter part of the first drop, you may perform the reps a bit faster. It is not uncommon to perform partial reps, but they are to be only done when the complete ROM is not possible.


Pick up any calf exercise you like. The goal is to do a total of 75 reps. Choose a weight with which you can do 15-20 reps. Now complete 20 reps until you can’t complete the 21st.

Rest no longer than 10 sec. Continue again the same way and do as many reps as possible.

The reps you do now may be as low as 5, but it’s ok as long as you maintain the 10-sec interval only.

Target is a total of 75 reps with only 10-sec rest at any given time you stop. The set would ideally finish in less than 4 min.


The Siff lunges were named after Dr. Mel Siff, author of the famous book ‘Supertraining’.

It consists of doing your lunges while staying on the tip of your toes at all times. Basically, the rear foot is as such elevated in a lunge, but here the front foot will also remain elevated and you will be on your toes on both feet.

A1 – Siff lunges – 3×8-10reps/leg

A2 – Single leg calf raises – 3×8-10reps/leg

Check my video on the World’s best book on calf training:-

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