For many of us, calves are an extremely stubborn body part, (myself included), and having tried and tested many ways of growing muscle mass on calves, I have settled on the DC Calf Training system as being my preferred training method.
Dante Trudel’s Doggcrapp training program is renowned for many things, namely high frequency, low volume training with high intensity working sets, rest pause sets and extreme stretching.
One muscle group that takes a slightly different approach is calves.
How to perform a DC Training Calf Set
As part of DC Training, you take 3 calf exercises to be performed on the relevant training days (which you can find here; DC training system) and then perform in the relevant rotation.
But for the purpose of this we’re just going to cover how to do calf training in the DC style.
The suggested exercises are as follows;
- Leg Press Calf Raise
- Smith Machine Calf Raise
- Seated or Standing Calf Raise Machine
Calves, unlike other movements in the DC system are performed in a single straight set, 3 times a week, sounds good right? Wrong.
What makes these sets so challenging is the way they’re performed.
The rep range you’re working for is 10-12 reps but the set format is as follows;
- Explosive concentric up onto the big toe
- 5 second eccentric lowering down to full stretch
- Hold for 10-15 seconds in the stretched position
- Repeat for 10-12 gruelling reps
The pain felt in this is unlike anything else I have ever experienced but it’s also the only thing that has added inches to my dreadful calves.
Once you get to the point of being able to do 12 reps, then increase the load and go again.