Seated Calf Raise - Phase 4

Seated Calf Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: The second exercise for the calf is the seated calf raise. A great movement to work the soleus, the flat muscle under the gastroc. Maintain a smooth motion, 2 seconds up and 2 seconds down. As the soleus contains more endurance fibres, it responds better to higher reps. In Hypertrophy Phase 2, aim for 3 sets of 20, 15 and 12 reps with only 1 minute rest and pryamiding the weight up while pyramiding the reps down. - Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder