The
Austrian
Oak's
High
Frequency
Method
Lets
face
it,
Arnold
Sqwuartzenegger,
just
may
be
the
most
aesthetically
pleasing
bodybuilder
of
all
time!
What
phases
me
however,
is
the
derogatory
comments
I
hear
from
"
so
called
" modern
day
experts,
attempting
to
make
a
name
for
themselves
by
downing
our
sports
greats.
The
key
to
greatness,
is
not
to
down past
champions,
but
rather
to
learn
from
them.
Comments
such
as
"
Arnold
"
didn't
know
what
he
was
talking
about,
or
Arnold's
techniques
are
too
extreme
to
work
are
completely
false.
Not
only
did
they
work,
but
they
are
a
driving
force
and
have
been
for
a
tremendous
amount
of
time
in
bodybuilding
circles.
Which
means,
that
they
worked
for
many
other
greats
such
as
Haney,
Lee
Priest,
Tom
Platz
etc.
I
believe
that
you
will
truly
know
that
you
have
made
it
in
your
field,
be
it
athletics,
writing,
business,
etc.
when
people
around
you
attempt
to
find
flaws
in
everything
you
do,
so
as
to
make
themselves
look
better.
Considering
the
fact,
that
The
Oak
had
virtually
no
flaws,
critics
will
then
nit
pick
at
anything
they
can
possibly
find,
that
even
appears
as
a
downgrade
in
his
physique.
His
calves
are
one
of
the
areas
most
criticized.
In
Arnold's
earlier
competitive
days
this
was
a
major
weakness
in
his
arsenal.
In
fact
he
would
take
several
of
his
pictures
in
such
a
way
as
to
hide
this
weakness.
For
example,
posing
while
standing
in
the
water
up
to
his
knees
so
as
to
hide
his
lower
legs.
Being
the
true
champion
that
he
was,
Arnold
decided
to
prioritize
calves,
and
no
one
can
argue,
that
he
developed
an
absolutely
freaky
pair
of
lower
limbs!
I
have
pics
of
him
on
stage,
or
while
performing
donkey
calf
raises,
in
which
his
calves
look
monstrous!
And
they
measured
nearly
21
inches
in
diameter
when
cut
up,
and
probably
much
more
in
the
off season!
Finally,
his
methods
would
perhaps
be
more
qualified
then
most,
simply
because
his
calf
genetics
were
about
as
horrible
as
someone
could
be
born
with!
I
don't
care
how
bad
your
genetics
are
in
your
lower
leg,
Arnolds
were
just
as
bad,
and
probably
worse!
And
yet,
he
was
able
to
turn
a
weakness
into
a
strength,
just
as
you
can!
The
question
is
are
you
willing
to
pay
the
price?
In
fact,
when
a
young
athlete
asked
the
former
6
time
Mr.
Olympia
how
he
could
develop
calves
as
freaky
as
his,
Arnold's
answer
was
as
follows:
"
You
can
have
calves
just
as
good,
If
you
are
willing
to
pay
the
price.
"
The
young
man
strangely
looked
at
Arnold
and
asked
him
what
he
meant.
The
oak
then
replied:
"
Calves
like
this
will
cost
you
five
hundred
hours,
"
Anything
less
and
you
won't
get
results.
"
Now
the
Oak
was
very
extreme,
in
all
his
ways.
What
he
was
essentially
saying
was,
you
are
going
to
have
to
grind
this
one
out
kid!
He
believed
that
the
more
often
you
blasted
the
lower
legs,
and
the
longer
you
did
so
the
greater
your
results
would
be.
And
to
show
you
just
how
extreme
and
serious
Arnold
was
in
this
respect,
he
advised
bodybuilders
to
work
their
calves
up
to
six
days
per
week
for
maximum
results!
In
order
to
properly
analyze
this
piece
of
advice
we
will
have
to
take
into
consideration
the
fact
that
many
people
have
actually
had
tremendous
success
in
utilizing
it.
This
very
well
may
work
for
you,
but...anything
that
frequent
can
certainly
do
the
opposite,
and
hurt
your
gains.
The
greatest
lesson
in
my
opinion,
derived
from
this
story,
is
the
prioritization
that
he
used
for
his
calves!
Can
you
honestly
say
that
you
work
your
calves,
with
as
much
attention,
and
with
as
many
sets,
variations
and
intensity
that
you
work
your
biceps
with?
And
if
that
is
not
the
case,
do
you
feel
that
it
is
fair
if
this
aspect
of
your
body
is
a
weak
point?
I
would
say
it
is
more
than
fair.
Therefore
the
first
step
to
developing
freaky
big
calves,
is
to
work
them
like
you
want
them
to
be
developed
that
way!
Look
at
the
body part
you
give
the
most
attention
too,
and
apply
that
same
attention
to
your
calves
and
watch
them
grow!
note:
we
will
talk
more
about
frequency
and
splits
further
into
the
article
Tom
Platz
Extreme
Fascia
Expansion
Technique
Tom
Platz
was
just
plain
sick!
The
things
he
did
in
the
gym
can
only
be
described
as
cruel
and
unusual
punishment.
And
yet
all
his
pain
and
suffering
paid
off
in
what
became
known
as
the
greatest
pair
of
legs
of
all
time!
As
you
know
from
my
muscle
memory
article,
extremely
intense,
and
painful
stretching,
while
pumped
can
cause
you
to
double
or
even
quadruple
your
rate
of
growth,
and
enhance
separation
between
muscle
groups!
This
absolute
legend,
was
a
pioneer
in
this
respect,
only
he
took
a
very
painful
technique
and
made
it
for
most
athletes
an
unbearably
painful
technique!
The
normal
method
goes
something
like
this:
You
begin
by
filling
the
soleus
with
as
much
blood
as
humanly
possible!
If
you
asked
me
to
suggest
a
method
of
obtaining
such
as
state,
I
would
recommend
performing
a
very
high
rep,
double
drop
set,
followed
by
partial
repetitions.
For
example,
you
might
perform
a
set
of
30
reps
to
failure
on
the
seated
calf
raise
machine,
followed
by
a
drop
set
of
30
reps,
then
finished
off
with
one
more
drop
set
of
30
reps
ending
with
several
partial
repetitions.
At
this
stage,
in
order
to
stretch
the
fascia,
you
might
lower
you
heels
to
the
ground,
while
the
current
weight
from
the
stack
applies
enough
pressure
to
the
soleus,
to
expand
the
fascia
surrounding
it!
It
takes
a
tremendous
amount
of
guts
to
perform
something
like
this,
and
a
high
pain
threshold!
Platz,
however
would
perform
a
similar
blood
pump
set,
and
not
only
allow
the
weight
from
the
stack
to
stretch
his
connective
tissue,
but
also
have
his
partner
stand
on
the
freaking
machine!
I
would
caution
against
anything
this
extreme
if
you
haven't
sufficiently
strengthened
the
tendons
involved
in
plantar
flexion.
But
it
worked
for
Platz,
and
no
one
can
deny,
that
his
calves
have
set
the
bench
mark
for
all
bodybuilders
in
his
day,
and
all
the
way
up
to our's.
My
analysis
here
is
simple.
You
need
to
use
fascial
stretching
in
your
calf
program.
I
wouldn't
recommend
starting
off
as
extremely
as
Platz
did(
although
you
can
advance
to
that
point
),
but
I
would
highly
advice
making
this
technique
a
backbone
in
your
overall
program!
The
Reg
Park
Theory
The
theory
here
is
based
on
human
mechanics.
Here
is
how
the
technique
is
often
portrayed:
"
You
see,
we
walk
everywhere,
and
our
calves
are
constantly
at
work
with
our
own
bodyweight.
With
this
in
mind,
it
is
best
to
train
them
heavy
and
with
lower
reps.
In
other
words,
why
would
you
mimic
in
the
weight
room
what
you
do
all
day
long?
"
Good
Points
Let
me
first
say,
that
there
are
good
and
bad
points
to
this
theory.
I
will
address
the
good
one
immediately.
You
see,
fast
twitch
muscle
fibers
are
larger
than
their
slower
counter
parts.
If
you
stimulate
growth
in
them,
it
will
most
certainly
add
mass
to
the
lower
leg
region.
Therefore
just
like
any
other
body part,
you
will
want
to
pay
special
attention
to
your
fast
twitch
fibers.
Bad
Points
There
are
several
bad
points,
and
I
believe
that
this
illustration
clearly
shows
why
no
athlete
should
ever
stick
with
one
training
method,
or
one
training
philosophy.
Unless
you
have
insane
genetics
in
a
body part,
one
method
of
training
will
never
get
maximized
growth,
and
I
also
believe
that
that
body part
would
have
even
reached
a
higher
level
had
you
been
more
open
to
several
theories!
Here
is
the
problem:
What
happens
when
you
focus
purely
on
fast
twitch
muscle
fibers
on
a
muscle
group
like
the
soleus
that
is
over
90
percent
slow
twitch
based?
The
consequence
is
that
you
end
out
hindering
the
highest
majority
of
muscle
growth
in
the
target
region!
I
don't
care
how
badly
you
want
the
soleus
to
grow,
if
you
are
not
creating
hypertrophy
in
the
majority
of
cells
within
it,
you
will
not
obtain
your
goal!
Secondly,
the
theory
is
based
on
the
fact
that
bodybuilders
do
allot
of
walking.
I
don't
know
about
you,
but
If
I
can
take
the
elevator
instead
of
the
stairs,
that's
exactly
what
I
intend
on
doing!
The
lazier
I
am
in
this
respect,
or
should
I
say
the
more
energy
I
conserve
the
more
becomes
available
toward
the
cause
of
hypertrophy!
My
point
is,
perhaps
this
would
be
true
in
a
rural
society,
but
not
in
today's
drive
rather
then
walk
society.
And
even
if
you
did
walk
everywhere
you
went,
how
many
times
did
walking
on
a
normal
errand
make
your
calf
muscles
go
to
failure?
Believe
me,
rest
pausing
out
a
125
repetition
set
in
which
you
failed
and
recovered
5-10
times(
fail,
rest
pause,
fail
rest
pause
etc
)
is
not
the
same
as
hauling
your
behind
to
the
car
every
morning
to
go
to
work!
The
solution
however
is
simple.
You
need
to
properly
work
both
your
slow
and
fast
twitch
cells
for
each
of
your
lower
leg
muscles
groups.
If
a
muscle
is
90
percent
slow
twitch,
you
had
better
focus
more
on
slower
twitch
fibers,
and
if
it
is
more
fast
twitch
then
emphasize
those
fibers.
However,
even
the
gastrocnemius
is
only
about
51
percent
fast
twitch,
and
49
percent
slow.
Yes,
fast
twitch
fibers
are
larger,
and
in
this
case,
they
should
get
more
work
then
the
slower
fibers,
but...to
quote
my
last
calf
article:
"
Slower
twitch
fibers
still
make
up,
almost
half
of
the
muscle
group.
To
ignore
these
would
be
to
ignore
hundreds
of
thousands
of
muscle
fibers!
To
give
you
the
exact
numbers,
the
gastrocnemius
medial
head
has
1,000,000
muscle
fibers
in
total(
10
)!
This
means
that
490,000
fibers
are
slow
twitch,
that
is
allot
of
growth
potential! "
(
I
actually
explain
how
to
do
this,
in
the
following
article
click
here
.
)
John
Stanley's
Theory
John
Stanley
is
a
contemporary
of
mine.
If
there
was
one
person,
who
possessed
all
the
traits
I
admire
in
a
human
being,
it
was
this
man.
He
could
fight
like
a
lion,
held
my
same
beliefs
as
far
as
what
life
was
all
about,
and
was
as
nice
a
guy
as
you
could
meet.
Now
Mr.
Stanley
trained
similar
to
myself
when
I
was
into
martial
arts.
He
focused
on
hardcore
street
style
training,
but
also
was
into
physique
building.
In
fact,
with
his
genetics,
I
would
say
he
could
easily
turn
pro
in
the
sport
of
bodybuilding,
had
it
been
his
main
focus!
In
the
realm
of
calves,
John
could
do
battle
with
the
big
boys!
He
easily
had
20
inch
wheels,
and
borderline
21
inchers.
Being
inquisitive,
I
ended
out
asking
him
what
the
heck
he
did
to
achieve
that
kind
of
size!?
I
said,
"
what
is
your
workout
John.
"
You
know
what
his
answer
was?
"
I
don't
train
my
calves.
"
I
backed
up
for
a
moment,
and
said
what!?
Then
how
in
the
blazes
did
you
develop
such
freaky
big
lower
limbs!
"
Get
this:
John
said
that
he
concentrated
on
pushing
off
hard
with
several
of
the
steps
he
took.
"
In
other
words,
he
purposely,
and
deliberately
plantar
flexed
at
the
ankle
joint
more
than
a
person
normally
would
have
to
while
walking.
This
actually
made
sense
however
from
past
experience.
You
see,
an
earlier
summer
I
attended
a
hockey
camp,
in
which
the
instructor
pretty
much
had
the
same
philosophy.
He
had
us
walk
for
a
freaking
hour(
the
distance
to
a
nearby
beach
)
on
our
tippy
toes!
In
hockey,
with
every
start,
you
want
to
literally
strike
the
ice
with
the
top
edge
of
your
skates.
The
next
day
after
this
walk,
my
calves
were
absolutely
killing
me!
We
did
this
several
times
over
the
month
I
was
there,
and
I
can
tell
you,
my
lower
leg
muscles
grew
big
time!
Analysis
of
Method:
John
was
a
great
athlete
and
actually
did
quite
a
bit
of
travel
in
this
respect,
and
his
method
transferred
his
weight
with
every
step,
that
much
more
onto
his
posterior
calf
muscles
which
are
responsible
for
plantar
flexion.
Think
of
it
this
way:
If
you
have
superior
calf
genetics
like
John,
then
I
would
seriously
suggest
trying
this
out!
Heck,
it
may
just
get
you
20
inch
limbs!
If
your
genetics
are
not
that
great,
or
simply
average
then
you
may
still
utilize
it.
Believe
me,
in
this
sport,
every
inch
counts
and
you
might
be
surprised
at
how
much
growth
it
gives
you
in
a
3
month
time
span.
Furthermore,
you
might
go
ahead
and
apply
the
variation
used
by
my
old
Hockey
instructor.
For
example
when
you
are
done
with
standing
calf
raises
try
walking
around
for
30
seconds
on
the
tips
of
your
toes
so
that
your
heel
is
plantar
flexed.
If
you
don't
believe
this
will
hurt
like
hell,
you
are
fooling
yourself!
This
makes
an
excellent
superset!
You
might
even
try
walking
around
your
house,
or
anywhere
for
30
minutes
or
longer
on
the
tips
of
your
toes.
This
is
the
type
of
training
that
will
make
even
the
most
genetically
limited
athlete
get
tremendous
gains!
Your
calves
will
have
no
choice
but
to
grow!
Arnold's
Cut
Off
Method
They
say
success
breeds
success,
and
while
this
is
true,
I
also
believe
that
necessity
breeds
the
same
results!
"
But
one
day
it
occurred
to
me
that
I
wasn't
treating
the
calves
as
seriously
as
the
other
muscles.
So
I
made
up
in
my
mind
to
rectify
this
situation.
The
first
thing
I
did
was
to
cut
off
the
bottoms
of
my
training
pants.
Now
my
calves
were
exposed
for
me
and
everyone
else
to
see.
If
they
were
underdeveloped-and
they
were-there
was
no
hiding
the
fact.
And
the
only
way
I
could
change
the
situation
was
to
train
my
calves
so
hard
and
so
intensely
that
the
back
of
my
legs
would
come
to
resemble
huge
boulders.
At
first,
this
was
embarrassing.
The
other
bodybuilders
in
the
gym
could
see
my
weakness
and
they
constantly
made
comments.
But
the
plan
eventually
paid
off.
No
longer
able
to
ignore
my
calves,
I
was
determined
to
build
them
into
one
of
my
best
body
parts.
Physiologically,
it
was
a
brutal
way
to
accomplish
this,
but
it
worked,
and
that
is
what
I
really
cared
about.
Within
one
year
my
calves
grew
tremendously,
and
the
comments
I
got
in
the
gym
were
complimentary
rather
than
critical.
"
Quote
from
Arnold
Schwarzenegger
---
Analysis
It
was
no
longer
a
luxury
for
the
Oak
to
take
his
calf
training
to
the
next
level
after
what
each
of
us
knows
was
a
gutsy
move
on
his
part.
I
personally
believe
that
the
necessity
method
is
one
of
the
best
to
date.
It
creates
a
sense
of
urgency,
a
sense
of
hunger
if
you
will.
A
starving
man
is
going
to
work
allot
harder
for
his
food,
than
a
fat
bastard
with
a
full
belly.
Vital
Discussion
on
Rom
and
Repetitions
One
of
the
main
problems,
and
hindrances
in
calf
programs
throughout
the
world,
is
a
lack
of
consideration,
to
the
short
range
that
the
ankle
joint
actually
allows.
Think
about
it...a
biceps
curl
could
easily
take
2
seconds
to
lift
without
paying
attention
and
5
to
lower.
That's
how
long
the
range
of
motion
is.
Let
alone
a
squat,
dumbbell
fly,
or
pull-up.
But
look
at
the
seated
calf
raise.
It
can
take
up
to
10
seconds
to
finish
one
repetition
on
a
squat,
and
from
my
observations
it
can
take
7
seconds
for
someone
to
complete
one
set
of
10
on
the
seated
calf
raise
machine!
I
am
persuaded
that
optimal
growth
can
never
be
obtained
like
this!
Time
under
tension
is
to
vital
to
the
bodybuilder.
If
you
are
failing
before
30-60
seconds
you
will
not
stimulate
maximum
hypertrophy
in
the
calves.
Due
to
their
limited
range
of
motion,
a
higher
rep
scheme
can
easily
be
likened
to
a
lower
rep
scheme
with
the
biceps.
For
example
a
set
of
12
repetitions
on
the
standing
calf
machine
done
properly,
will
probably
take
the
same
amount
of
time
for
someone
to
perform
a
set
of
6
on
any
biceps
movement.
What
you
might
try,
is
to
double
the
rep
scheme
for
the
calves
so
that
they
get
enough
work.
If
you
normally
go
10,
8,
6
to
work
the
fast
twitch
muscle
fibers,
try
20,
16,
12
respectively.
There
is
also
another
reason
for
this.
If
you
were
to
take
80
percent
of
your
maximum
for
the
hamstrings,
because
they
are
mainly
fast
twitch
you
would
only
be
able
to
perform
about
6
reps,
in
doing
the
same
for
the
calves
which
are
laden
with
slow
twitch
cells,
you
could
get
12
to
25
repetitions!
A
slower
fiber
makeup
will
make
complete
stimulation
of
the
muscle
group
that
much
harder
to
reach.
Therefore
using
my
muscle
fiber
article(
part
two
)
in
the
anatomy
section
of
the
site,
you
might
try
doubling
their
layout.
I
would
not
be
surprised
if
your
calves
immediately
blew
up!
Training
Split
Strategies
As
you
know,
the
calves
can
be
broken
up
into
several
regions.
The
postural
calves,
the
side
calves,
and
the
frontal
calves.
People
also
break
them
up
further
than
this,
and
will
actually
organize
their
split
accordingly.
Here
is
an
example
of
how
I
might
set
up
a
schedule
for
you,
in
a
prioritized
program:
Monday:
all
posteral
muscles
except
the
soleus
and
side
calf
muscles
Wednesday:
earliest
and
thursday
latest:
soleus
and
frontal
calf
muscles
Saturday
earliest
and
Sunday
latest
:
begin
again
or
Monday:
posteral
muscles,
aside
from
the
soleus
superseted
with
frontal
calf
work
for
a
maximum
pump
-
I.e.
standing
calf
raises
supersetted
with
seated
frontal
plate
raises.
Wednesday
earliest
and
Thursday
latest:
soleus
and
side
calf
muscles
Saturday
earliest
and
Sunday
latest
:
begin
again
or
you
could
do
it
all
in
one
workout
like
so:
Monday:
4
sets
for
the
postural
calf
muscles
except
soleus,
2
sets
focused
on
the
side
calf
muscles(
as
they
will
be
pre-fatigued,
4
sets
for
the
frontal
calf
muscles,
and
4
sets
for
the
soleus.
Vary
reps
accordingly
etc.
this
is
just
a
sample,
not
a
guide
Saturday:
begin
again
or
the
following
Monday:
all
postural
and
side
calf
muscles,
you
might
try
supersetting
the
soleus
with
the
gastrocnemius.
Seated
calf
raises
supersetted
with
standing
calf
raises.
This
one
is
brutal.
I
was
talking
to
the
highly
esteemed
Animal
the
other
day
and
he
did
a
workout
similar
to
this.
Believe
me,
you
have
to
be
a
maniac
to
endure
these
types
of
combinations!
Wednesday
earliest
and
Thursday
latest:
frontal
calf
work
Saturday
earliest
and
Sunday
latest
:
begin
again
My
suggestion
is
to
change
your
split
on
calves
as
you
do
for
other
body parts.
Stagnation
should
be
avoided.
Lack
of
Variety
Myth
-
The
Plague
That
Infects
Today's
Gyms!
I
recall
a
major,
major
expert
when
asked
about
calf
growth,
respond
with
the
following:
"
The
problem
with
surrounding
the
calves
is
that
their
is
a
lack
of
variety
when
training
them.
You
have
several
movements
for
the
biceps
and
only
two
or
three
for
the
calves.
"
Quote
-
Not
Mentioning
names
,
I
don't
like
to
single
out
people.
Its
not
my
style
The
point
is
that
most
trainees,
and
even
experts
believe
this
nonsense.
And
the
fact
is,
that:
A.
If
you
adhere
to
this
you
will
slow
your
growth
tremendously.
Just
imagine
if
all
you
did
for
your
arms
was
standing
barbell
curls
and
dumbbell
curls.
You
certainly
would
never
reach
your
full
potential.
Why
do
you
think
Charles
Glass
is
one
of
the
most
sought
after
trainers
in
the
bodybuilding
world?
Because
he
uses
a
huge
variety
on
every
body part.
B.
There
are
just
as
many,
if
not
more
exercises
for
the
calves
as
with
every
other
body part.
Just
vary
the
movements,
and
use
different
equipment.
I
will
name
several
right
now!
Beefcake
raises
with
a
barbell,
beefcake
raises
on
the
smith
machine,
beefcake
raises
heels
elevated,
heels
not elevated,
beefcake
raises
using
the
vertical
leg
press
across
your
knees
for
resistance,
standing
calf
raises
with
a
barbell,
standing
barbell
with
heels
elevated,
without
heels
elevated,
on
a
high
platform,
on
a
soft
carpeted
elevation,
on
a
short
elevation,
standing
with
dumbbells
and
all
the
variety
mentioned
above,
standing
machine
calf
raises,
standing
smith
machine
calf
raises,
standing
one
legged
machine
calf
raises,
old
school
machine
calf
raises,
flat
footed
alternating
standing
calf
raises,
hack
calf
raises(
with
the
barbell
behind
your
back
),
smith
hack
calf
raises,
leg
press
calf
raises
feet
high
up
on
the
platform,
leg
press
calf
raises
with
feet
on
the
edge
of
platform,
leg
press
calf
raises
with
feet
on
the
platform,
alternating
leg
press
raises,
vertical
leg
press,
horizontal
leg
press
raises,
45
degree
angle
leg
press,
hack
squat
machine
on
the
pads
calf
raises,
hack
squat
facing
the
machine
on
and
off
the
pad
calf
raises.
Ok
take
a
breather!
Seated
machine
calf
raises
with
feet
on
the
edge,
with
feet
far
up
on
the
pad,
seated
one
legged
calf
machine
raises,
seated
barbell
calf
raises,
seated
one
legged(
hard
to
balance!
)
calf
raises,
seated
one
legged
dumbbell
calf
raises,
seated
smith
machine
barbell
raises,
seated
vertical
leg
press
pad
across
knees
raises,
donkey
calf
raise
machine,
donkey
calf
raise
with
human
resistance,
donkey
calf
raise
with
vertical
leg
press
as
resistance,
seated
donkey
calf
raises
etc.
etc.
I
can
go
on
and
on
using
weight
resistance,
but
suffice
it
to
say
there
are
allot
of
em.
From
here,
take
each
of
the
exercises
I
mentioned
above
and
point
your
toes
inward
on
them
and
you've
doubled
the
movements,
point
your
toes
out
and
you
have
added
tons
more!
Or
what
about
how
you
finish
the
contraction!
As
you
now
know,
finishing
the
contraction
off
with
an
eversion,
or
inverson
targets
a
variety
of
muscle
groups,
by
doing
this
you
have
multiplied
the
above
exercises
all
the
more.
Want
more!?
Standing
floor
front
raises,
standing
barbell
front
raises,
standing
heels
elevated
front
raises,
smith
machine
front
raises,
cable
resistance
front
raises,
alternating
front
raises,
seated
one
plate
two
legged
front
raises,
seated
plate
on
each
foot
front
raises,
seated
one
leg
at
a
time
front
raises,
standing
partner
resistance
front
raises,
seated
partner
resistance
front
raises,
seated
cable
resistance
front
raises,
cable
resisted
plantar
flexion,
cable
resisted
dorsi
flexion,
cable
resisted
eversion,
cable
resisted
inversion,
hand
resisted
toe
plantar
flexion,
hand
resistant
toe
plantar
flexion,
paper
grasping
etc.
You
can
them
multiply
the
above
by
simply
performing
them
in
your
shoes,
bare
feet,
or
when
safe
in
your
socks!
Each
gives
a
different
stimulation!
Believe
me,
I
can
stay
here
all
day,
but
I
believe
you
get
the
point!
I
would
highly
suggest
varying
your
routines
as
you
do
for
any
body part.
For
example,
if
you
choose
4
exercises
for
the
pectorals
each
workout,
why
not
do
it
for
the
calves?
Variety
is
the
key
to
constant
growth!
My
Theory
on
Forced
Growth!
Ultimately,
I
believe
that
those
without
freaky
calf
genetics,
will
have
to
pay
a
serious
price
for
huge
wheels!
This
means,
that
you
need
to
prepare
yourself
mentally
for
insanely
grueling
routines!
Routines
so
brutal,
that
most
people
would
think
you
were
a
maniac,
if
you
told
them
what
your
workout
actually
was!
I
believe
that
every
body part
on
earth
can
be
subdued,
but
some
take
more
guts
than
most
athletes
have.
Therefore
you
need
to
ask
yourself,
"
do
I
have
what
it
takes
to
make
this
happen?
"
If
you
have
the
guts,
you
now
have
the
way
to
make
it
happen(
from
a
physiological
standpoint,
in
the
previous
articles).
I
would
also
suggest
that
you
throw
the
rules
out
of
the
window.
There
are
some
workouts
where
I'd
recommend
blasting
the
calves
Austrian
Blitz
style!
Your
goal
is
to
literally
"
force
"
growth
in
this
area,
by
any
means
possible!
For
example,
recently
I
decided
to
do
calves
at
home
with
just
my
bodyweight(
I
was
working
the
postural
calves
minus
the
soleus).
I
ended
out
doing
weightless
standing
calf
raises
until
I
reached
2,
000
repetitions!
Each
rep
was
strict,
and
I
did
not
interrupt
my
journey
to
2,
000
except
when
I
reached
failure
during
a
set.
I
ended
out
doing
endless
high
repetition
sets
to
failure,
and
also
changed
the
angles
throughout
the
workout.
I
performed
the
first
1,
000
reps
without
shoes,
and
every
hundred
reps
I
changed
an
angle.
I
would
finish
my
contraction
with
an
eversion
for
100,
then
with
an
inversion,
followed
by
toes
pointed
out,
then
in,
etc.
For
the
final
1,
000
reps
I
put
my
socks
and
shoes
on
and
it
was
as
if
I
were
doing
a
completely
different
exercise!
It
took
me
a
week
before
I
regained
full
use
of
my
calves,
but
they
swoll
right
up!
This
is
a
huge
workout,
and
you
might
start
with
500
reps,
or
1,
000.
But
you
get
the
point!
If
you
have
to
do
quadruple
strip
sets
followed
by
partial
reps
go
for
it!
If
you
need
to
use
a
high
volume,
or
a
high
rep
shock
do
it!
Force
your
lower
legs
to
respond
to
your
demands
and
your
demands
only!
You
are
in
control
now!
note:
Obviously
you
cannot
do
those
types
of
workouts
every
week,
but
they
should
be
a
part
of
your
arsenal.
Conclusion
Four
insanely
detailed
articles
on
quite
possibly
the
most
difficult
subject
known
to
our
sport!
If
you
apply
the
principles
discussed,
I
can
guarantee
you
incredible
results.
I
also
can
guarantee
those
without
great
calf
genetics
one
thing:
You
need
every
advantage
you
can
get
in
the
calf
wars.
There
are
two
options:
A.
Half
ass
your
calf
workouts
after
working
your
quads
and
never
reach
your
potential
B.
Take
a
hold
of
the
wheel
and
see
gains
that
you
never
imagined
were
possible!
I
leave
the
choice
to
you...
Jacob
Wilson
jwilson@abcbodybuilding.com
President
Abcbodybuilding
/
Beyond
Failure
Magazine
