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The Luke Sauder Calf Routine Day 1: High-Volume

Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, follo ed !" t o of 5 reps) at a 101 te#po (1 second to lo er t$e ei%$t, no pause, and 1 second to raise t$e ei%$t) A&) 'on(e" Calf Raises 3 x 30-50 at a 101 te#po
*After finis$in% a set of t$e A1 exercise, proceed i##ediatel" to exercise A&)

*$en rest t o #inutes !efore repeatin% t$e super set) Exercise +: Standin% Calf Raises +1) Standin% Calf Raises 10 x 10-30 at a 111 te#po, ten seconds** **,n ot$er ords, "ou-ll !e doin% one, lon%, extended set, restin% ten seconds !et een eac$ #ini-set and lo erin% t$e ei%$t in !et een) After da" one, "ou-ll pro!a!l" $a.e to call t$e fire depart#ent to extin%uis$ t$e fire in "our cal.es) /ou #a" also find t$at "ou $a.e t$e sa#e al( as 0o#er Si#pson-s 10-"ear-old fat$er)
Day 2: Low-Volume (to e done !" hour# after Day 1$

Exercise A: *riple 'rop Standin% Calf Raises A1) *riple 'rop Standin% Calf Raises 3 x 10-10-10 (in ot$er ords, t$ree drop sets) at a 1&1 te#po, *** restin% 20 seconds !et een sets)

****$e pause is ta(en in t$e !otto# stretc$ position, and !e sure to ta(e t$e full

t o seconds) *$is routine pro.ides frea(" si3e increases) As "ou can see, it uses a %reat nu#!er of total reps) ,-.e found t$at in order to !uild cal.es, "ou need so#e fre4uenc" of trainin% and so#e .olu#e, !ut "ou can-t $a.e !ot$ $i%$ .olu#e and $i%$ fre4uenc") *$erefore, , ad.ise trainin% t$e# t ice o.er a fi.e-da" c"cle, one or(out !ein% .er" $i%$ sets (15) and $i%$ total reps (&50-510 reps)6 and t$e ot$er !ein% lo sets (3) for a lo a#ount of total reps (20)) ,-.e (no n people to %ain in !et een 571t$s of an inc$ to a full inc$ it$ t$is routine in as little as 30 da"s) ,f "ou fail to #eet t$e afore#entioned results, and as far as "our suicide option is concerned, #a" , su%%est instead t$at "ou atc$ six !ac(-to-!ac( episodes of 89illi%an-s ,sland8: "ou-d !e !raindead it$in t$e da")