Cattle prod

"High reps never seemed to work for me when it came to calves. I used to do 60 reps and drop sets and all that. Then I just started piling weight on to machines and doing lower reps, and they started to grow. I think seated calf raises are especially important. Seated raises work the soleus, so I think the exercise tends to make them wider and give me more room to grow. Another thing I always try to do with every calf exercise is concentrate on keeping my weight on the balls of my feet. A lot of people have a tendency to roll out onto their little toes because it's more comfortable that way. I try to keep my legs together, keep tension on my big toes and almost tilt my feet in. I can't really do that very far, but that's where my focus is. That really makes my calves contract a lot stronger."

MIKE MORRIS' CALF WORKOUT

EXERCISE              SETS  REPS

Seated calf raises     4    12-15
Standing calf raises   4*   15

NOTE: Morris trains calves once per week.
* If after eight heavy sets he feels he needs more work, he will do
another two to four sets of donkey machine calf raises.

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