Arnold Schwarzenneger's Calf Routine
In order to be proportionate enough to step onto a bodybuilding stage and actually win it, your biceps and your calves have to be identical in size. So if you have 21" biceps, you better step on stage with 21" calf muscles or don't even consider entering yourself into the Mr. Olympia. This was the one thing that Arnold Schwarzenegger struggled with for years. When he entered his first competiton, the Mr. Universe, at 19 years old, he soon learned that bodybuilding was more about just building muscle in the upper body. His calves were his biggest weakness, and for a majority of us, we can feel Arnold's pain here. We all blame it on genetics, yet, there is something that we can do about it: train with the incessant vigor that Arnold had to get them from being puny chicken legs into razor sharp diamonds.
Arnold cut all of his training sweatpants at the knees to constantly remind him that they needed his attention, and it worked. Arnold would hit his calves with 500 pound standing calf raises, donkey calf raises, and seated calf raises a blistering 6 days a week. Arnold eventually was able to walk onto the 1970 Mr. Olympia stage with 20" calves, which would even stick out in today's bodybuilding lineup. Oh yea, he won that Mr. Olympia and 6 others.
Arnold would go as heavy as possible on the standing calf raises.
Donkey Calf Raises- 4 Sets x 10 Reps
Standing Calf Raises- 4 Sets x 10 Reps
Seated Calf Raises- 4 Sets x 10 Reps
Standing Calf Raises- 4 Sets x 15, 10, 8, 6
Calf Raises on a Leg Press Machine- 4 Sets x 10 Reps
Arnold did whatever it took to gain respectable sizable gains in his calf muscles and had an unprecedented work ethic to do it. He even did donkey calf rasies with multiple people on his back.
Arnold just had what it took to defy genetics...Do YOU?
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