Hello Reader,

What's the new secret calf exercise?

Here it is.

I won't make you wait for it.

My new S-Tier Calf Exercise...

*THE V-SQUAT CALF RAISE*

Yes, the machine you and I both know is complete Butt for growing your quads...

Is actually INSANELY EFFECTIVE for building your calves.

I NEVER program squats on this thing, and I likely never will,

But when it comes to calves...

I've been programming this for myself and my training teams for a couple of months now.

Now, The Execution:

If you're tall enough, I'd hit these while leaving the safety mechanism right in place.

If you're too tall - you'll quickly find out - sorry if that's you. But this will give you some ideas for other machines you can do this on (some pendulum squats, other machine squats, etc).

Otherwise, leave a rep in the tank, or you may not be able to reengage the safety mechanism.

That said, I've taken this exercise to complete concentric "full rep" failure and still been able to latch the safety mechanism back on without too much issue. (I'm 5'7" for reference)

Some will point out some of the potential dangers of using this, but it's not too different than doing a calf raise on the leg press with the safety's off (out of necessity, for more ROM for your particular height).

Make sure you're wearing the grippiest of shoes, as with any calf training.

And if you feel this exercise is too sketchy or dangerous. Don't do it.

And if you do do it, assume all responsibility for yourself (as always, duh).

Again I'll reiterate, this is my FAVORITE Calf exercise of all time, after 20 years of lifting and as a pro natural bodybuilder.

Do with this information what you will. ;)

Sets, reps, and progression?

Keep it simple.

2 to 3 Straight sets of 5 to 8 reps. Once or twice per week.

Your other leg day can half a standard calf raise on the machine you might normally use, or a seated calf raise if you're okay with slightly less gastroc growth. (straight knees = more gastrocnemius)

For the first few weeks/months, I recommend just stick to sets of 8, 6 or 5, for all 3 sets, and add a tiny bit of weight every set and/or week.

Start with something you think is "too easy."

Say you start with 225x8, 230x8, 235x8 in week 1.

240x8, 245x8, 250x8 for week 2.

255x8, 260x8, 265x8 in week 3.

Continuing until you're at a weight where you'll stay for all 3 sets.

And then you're just raising that weight by 5 lbs per week, for weeks/months.

Eventually you can break free from the straight sets and let reps land wherever they may, using double progression and a 5-8 or 6-8 rep range window. (Landing on things like 315 x 7,6,5... keeping the weight until your first set - or all 3 sets if you prefer - hits the top of the rep range window)

BESIDE FOCUSING ON PROGRESSIVE OVERLOAD, A SMART & STANDARDIZED TEMPO IS THE MOST UNDERRATED ASPECT OF GROWING CALVES

3 to 5 Mississippi's on the negative.

3 to 5 Mississippi pause at the bottom.

That's saying (in your mind) "one Mississippi, two Mississippi, three Mississippi, etc"

Once you start counting during the descent and the pause... AND forcing the weight to go up over time.

Your calves will absolutely explode in growth like never before.

That's it for now.

Shameless plug:

My training groups are consistently hitting S-Tier exercises months or years before you'll see them explode in popularity on social media.

By the time you see a cool new lat pulldown, or some lengthened variation of a bicep curl or lateral raise...

Yeah.

We've probably ran that exercise for countless training cycles over the last 5 years.

It's not just about hitting the best exercises, it's about progressing them,

Week after week, Month after month, year after year,

And rotating them in and out intelligently over time...

so that you're milking gains,

but not destroying your joints or your will and motivation to continue lifting lol

That's exactly why I created my premium training groups.

I program the exercises and variables that make training effective as hell AND fun AF.

To help you make the best gains you possibly can.

And feel the best you possibly can.

Over the next 30 days, 90 days, and the next 1-2 years.

Because ALL of those timeframes matter.

And right now we have the one week free trial still open.

We've continued the 7-day Free Trial for Ogusdaily - my 6 day Online Training Group

As well as my TOP RECOMMENDED 4 day version (D4DDY) and my women's program (VIXEN).

Get in there with me and the rest of our members making gains and taking names.

Oh and... we JUST Launched new mesocycles.

Chat soon, ya'l..

"Do the Next Right Thing."

-Matt

P.S. Looking to skip ahead and jump on a training or nutrition program?

​Click Here to Get 7 days of Ogusdaily Training Membership for Free

​Click Here to Start the Six Pack Shredding (Fat Loss) Program

​Click Here to Start the Mean Gains (Muscle Building) Program

P.P.S. Have you tried everything to get fit without any luck? My 1-on-1 Coaching can help. Click Here to apply​