Standing Calf Raise - Phase 4

Standing Calf Raise - Phase 4 - Hypertrophy Phase 2 - Day 5: The standing calf raise can  be done on a variety of machines if your gym doesn't have the actual machine. You can also do this exercise on the hack squat, the smith machine or in our case, the V Squat machine. Taking a shoulder width stance, there should be tension on the calbes even from the beginning. Lower the weight slowly, stretching the calf and come up high on the toes through the balls of your feet as high as you can. This exercise will really hit the gastroc, the bigger of the two calf muscles, as the knees or legs are straight. In Hypertrophy Phase 2, aim for 4 sets of 15, 12, 10 and finally 8 reps, pyramiding the weight as you go. Don'ts - Not getting a full range of motion, bending the knees and bouncing too much are all not recommended. - Nick Jones - World Bodybuilding Champion & Joel Ramintas - Natural Bodybuilder