MB Madaera
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Built 11.7 lbs muscle


Chris Madaera
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Keelan Parham
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Bob Marchesello
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Jeff Turner
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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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NEW Calf-Blast Plan on T-Nation
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Ellington Darden

Many of you guys will be interested in my "Old-School Calf Blast," which is being featured over on T-Nation. Check it out.

Some of you may want to go through the two-week specialized course.

Ellington
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kyusho master

Dr. Darden,

If I am currently training twice per week at the advanced level, do you reccomend that i do the program twice a week or just for this period up my workouts to three, also since finishing the arm routine you laid out, i have increased my arms an additional 1/4 of an inch on top of the 3/8 putting them at 17 1/2

thanks.
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Ellington Darden

Do it 3 times per week, exactly as described. Only twice a week and you'll experience crippling soreness.

Ellington
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ZEZ

Hi Dr. Darden, i unfortunately have been blessed with my father's "pinky like" calves. I've had some success with Negative Accentuated Reps and have recently began using Stage Reps. I was just wondering what's the best way to do them. Right now i break them into halves doing the top first. And are Seated Raises just as important? Can you reach your genetic potential without them? The reason i ask is, i used to do them all the time during my volume days, but now i haven't done them for years and my calves are bigger? And in your opinion, do you think Arnold got implants? I noticed that even when the rest of his body had atrophy, his calves were still there. Thanks, Jim Z.
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Bill Crawford

Arizona, USA

I'd like to try this plan.

Ceratine question. I am still trying to lose weight (I've gone from 232 to 200lb, and I figure I have about 10 to 15 lbs to go). If I add in the creatine and sugar mix that you discuss in the book, I'll have to cut out some other food.

I've never used creatine. Is it possible to just use it without sugar? If so, what is the caloric value likely to be?

Thanks,

Mac
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Ellington Darden

ZEZ wrote:
Hi Dr. Darden, i unfortunately have been blessed with my father's "pinky like" calves. I've had some success with Negative Accentuated Reps and have recently began using Stage Reps. I was just wondering what's the best way to do them. Right now i break them into halves doing the top first. And are Seated Raises just as important? Can you reach your genetic potential without them? The reason i ask is, i used to do them all the time during my volume days, but now i haven't done them for years and my calves are bigger? And in your opinion, do you think Arnold got implants? I noticed that even when the rest of his body had atrophy, his calves were still there. Thanks, Jim Z.


I like both negative-accentuated and stage reps (halves) for calves. Seated calf raises are okay, but I don't know anyone who's built much mass with them. Standing calf raises work both your gastrocnemius and soleus muscles. I don't think Arnold has had implants.

Ellington

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Ellington Darden

bmaclean wrote:
I'd like to try this plan.

Ceratine question. I am still trying to lose weight (I've gone from 232 to 200lb, and I figure I have about 10 to 15 lbs to go). If I add in the creatine and sugar mix that you discuss in the book, I'll have to cut out some other food.

I've never used creatine. Is it possible to just use it without sugar? If so, what is the caloric value likely to be?

Thanks,

Mac


Mac,

If you're still trying to lose fat, I wouldn't recommend using creatine. Go over to T-Nation and do the two-week plan with those guys . . . and just elminate the creatine. You'll still get a lot of the results . . . and many of them can use your motivational help.

Ellington

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noone

New York, USA

Dr Darden,

Can you post your new articles on this website also? Maybe under a "New Artricles" section. It would be nice to have a list of routines we can choose from down the road if we need something new.

Thanks
Bret
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Yes

Dr Darden,

Thank you for a very interesting article!

I have a little different theory regarding calf excercise. However, this is only based on my own experiences, so I guess my genetics play a big part here.

I have noticed that many bodybuilders often complain about how hard it is to build good calves - even those who have pretty damn big ones. A common advice seems to be that calves need alot of hard work. Some say this is because the muscles are so dense, you really need to work them alot.

My advice would be the exact opposite. What has worked best for me is one heavy set, fairly strict form, barely to failure. When I go to failure I dont fight for that last rep. Compared to all other exercises this is pretty low intensity. I choose the weights so I can do 8-10 reps. If my progress is slowing down I switch from the standning calf raise to work the soleus on the sitting calf raise, for about 2-4 workouts.

From the day I started training ive lost over 50lbs of weight, and on the standing calf raise ive added around 200lbs. So I believe my calf exercise has worked pretty good for me.

Anyway, the interesting thing ive noticed is that whenever ive tried to push my calves harder - adding intensity and/or volume - all progress has stopped. I could get away with it for one or two workouts, but after that ive even had to lower the weights. Hard training just doesent seem to work here.

This is why I believe that it might be a mistake to work the calves too hard. However, this is just my experience so I cant say if this would work for everyone. Thats why I would be very interested in your views on this.
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Ellington Darden

Yes,

What works for you doesn't work effectively for most people. Fo some reaosn(s), calves can handle higher reps that any other muscle group . . . at least, I believe that's the case with most trainees.

Why don't you join in over on T-Nation and go through two-weeks' worth of the suggested routine?

Ellington
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QmAn

Ellington Darden wrote:
Many of you guys will be interested in my "Old-School Calf Blast," which is being featured over on T-Nation. Check it out.

Some of you may want to go through the two-week specialized course.

Ellington


Hi Ellington,

How often can specialisation routines be performed, once every month? two months? three months? as it seems an excellent way to cause growth and renew motivation.

Also, rougthly how many pages is the new book going to be? I'm sure it will be a great read given your knowledge and talent at making articles both enlightening and uplifting.

Regards
QmAn

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johnrfit

Dr. D;
After reviewing the Calf program, how do I walk the next day? Seriously, I usually do energy work(cardio) t.th.sat & weights M.W. F.
Will this interfere with the program?
johnrfit
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QmAn

P.S. Ellington, who's calf is in the photo on T-Nation (also in the NewHIT, yes I did buy the book, but leant it out to some b'****d and haven't recieved it back) is the big one next to skinny one?

QmAn
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Yes

Ellington Darden wrote:
Yes,

What works for you doesn't work effectively for most people. Fo some reaosn(s), calves can handle higher reps that any other muscle group . . . at least, I believe that's the case with most trainees.

Why don't you join in over on T-Nation and go through two-weeks' worth of the suggested routine?

Ellington

Id like to try your routine but I dont think now is the right time. Im nearing the end of my dieting so that makes it very hard to build any muscle at all, even on my calves. I dont think that would do you routine any justice. However, when I start eating properly again I would love to go trhough those two weeks and see what happens.
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Ellington Darden

QmAn wrote:
Ellington Darden wrote:
Many of you guys will be interested in my "Old-School Calf Blast," which is being featured over on T-Nation. Check it out.

Some of you may want to go through the two-week specialized course.

Ellington

Hi Ellington,

How often can specialisation routines be performed, once every month? two months? three months? as it seems an excellent way to cause growth and renew motivation.

Also, rougthly how many pages is the new book going to be? I'm sure it will be a great read given your knowledge and talent at making articles both enlightening and uplifting.

Regards
QmAn



Once a month for specialized routines would be ideal.

Exactly 312 pages.

That's Viator's calf next to a 55-year-old guy who had been training for more than 30 years.

Ellington

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Ellington Darden

johnrfit wrote:
Dr. D;
After reviewing the Calf program, how do I walk the next day? Seriously, I usually do energy work(cardio) t.th.sat & weights M.W. F.
Will this interfere with the program?
johnrfit


Yes, it will interfere with your cardio work for the first 3 workouts. Then, the soreness will leave and you'll be okay.

Ellington

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Dave

Ellington,

I already signed up for this challenge on T-Nation. I plan on doing a creatine load during this challenge.

Do you still believe the best way to load creatine is how you explained it in TNHIT?

I find your do the opposite approach interesting, especially getting lean first, then add muscle. How lean (10%?) do you recommend you get prior to increasing your calories to put on muscle? Thanks. Dave
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JJ McClinton

Dr. Darden,

Would straight legged calf raises done on a leg press machine or sled work both the gastrocnemius and soleus muscles like the standing calf raise.?
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Ellington Darden

Dave wrote:
Ellington,

I already signed up for this challenge on T-Nation. I plan on doing a creatine load during this challenge.

Do you still believe the best way to load creatine is how you explained it in TNHIT?

I find your do the opposite approach interesting, especially getting lean first, then add muscle. How lean (10%?) do you recommend you get prior to increasing your calories to put on muscle? Thanks. Dave


I don't know if the creatine guidelines in The New HIT are any better than combining it with BioTest's Surge. They both work well.

I'd say shoot for below 10% body fat . . . maybe 7-8%.

Ellington

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Ellington Darden

Simon Cotter wrote:
Dr. Darden,

Would straight legged calf raises done on a leg press machine or sled work both the gastrocnemius and soleus muscles like the standing calf raise.?


I don't like doing calf raises with the feet above the heart. You don't get the same pump as when standing.

Ellington

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Dave

Ellington Darden wrote:
Dave wrote:
Ellington,

I already signed up for this challenge on T-Nation. I plan on doing a creatine load during this challenge.

Do you still believe the best way to load creatine is how you explained it in TNHIT?

I find your do the opposite approach interesting, especially getting lean first, then add muscle. How lean (10%?) do you recommend you get prior to increasing your calories to put on muscle? Thanks. Dave

I don't know if the creatine guidelines in The New HIT are any better than combining it with BioTest's Surge. They both work well.

I'd say shoot for below 10% body fat . . . maybe 7-8%.

Ellington



Ellington, Thanks for your resonse. I believe Gregg mentioned on T-Nation that he combined 5 grams of creatine with 5 grams of Surge 4 times per day during the arm challenge. Is this how you recommend you take the product with Surge? Thanks for answering all my questions. I am looking foward to starting the calf specialization on Mon. night. Imagine walking will be a challenge by Wed morning. Dave



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Ellington Darden

Dave wrote:
Ellington Darden wrote:
Dave wrote:
Ellington,

I already signed up for this challenge on T-Nation. I plan on doing a creatine load during this challenge.

Do you still believe the best way to load creatine is how you explained it in TNHIT?

I find your do the opposite approach interesting, especially getting lean first, then add muscle. How lean (10%?) do you recommend you get prior to increasing your calories to put on muscle? Thanks. Dave

I don't know if the creatine guidelines in The New HIT are any better than combining it with BioTest's Surge. They both work well.

I'd say shoot for below 10% body fat . . . maybe 7-8%.

Ellington


Ellington, Thanks for your resonse. I believe Gregg mentioned on T-Nation that he combined 5 grams of creatine with 5 grams of Surge 4 times per day during the arm challenge. Is this how you recommend you take the product with Surge? Thanks for answering all my questions. I am looking foward to starting the calf specialization on Mon. night. Imagine walking will be a challenge by Wed morning. Dave





Yes, that's the combination that Gregg applied.

Ellington

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ZEZ

Dr. Darden, can doing Donkey Calf Raises with a Dipping/Chinning belt(with a wood block) work as well as a Donkey Machine? I don't have one in my gym or a Multi either. Thanks, Jim.
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Ellington Darden

ZEZ wrote:
Dr. Darden, can doing Donkey Calf Raises with a Dipping/Chinning belt(with a wood block) work as well as a Donkey Machine? I don't have one in my gym or a Multi either. Thanks, Jim.


Maybe. But you'll probably have to belt on 150 pounds or more around your hips and waist to make it work effectively.

Ellington

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NickMunro

Im not taking in part in the challenge as I don't have the necessary equipment, however, I did the routine on my stairs at home, working each calf individually using my bodyweight.

First I exercised my left calf, (weaker one) then I ran through the whole routine again for my right.

Something I have been working on the past few weeks is finding the optimal TUL for each muscle group, using pump as an indicator of effectiveness. I found with my calves, that between 15-20 reps at a slow cadence provided a massive pump of about 3/4". My calves, from one set lasting approximately 80 secs will go from 15" to 15 3/4". All other TULs (including multi-sets) have failed to generate a better pump than this.

Anyway, Dr. Darden's routine pumped my right calf to 16"!! A massive 1" inch pump. And today, sure enough, my calves measure 15 1/4", and they may be even bigger by tomorrow morning. Oh and they are sore to touch!

regards
Nick
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