MISTAKE 1 DOING CALF EXERCISES AT THE END OF YOUR LEG WORKOUT

As you probably already know, muscles can’t grow if they receive subpar training. If you really want to make your calves stand-out, you must start training them the way you train your back or chest: fresh, from every angle, and to complete exhaustion.

MISTAKE 2 LIMITING YOURSELF TO THE CONVENTIONAL 10-15 REP RANGE

When training your calves, throw conventional rep ranges out the window. I never do less than 20 reps per set when I train my calves. Usually, I aim for 25-30 reps.

MISTAKE 3 NOT TRAINING THE SOLEUS AND GASTROCNEMIUS EQUALLY

I see a lot of people training their calves in the exact same way at every single workout. If you only do calf exercises sitting or standing, then you’re not hitting all portions of your calf muscles equally.

Fitness is not about being better than someone else… IT IS ABOUT BEING BETTER THAN YOU USED TO BE.
— Gordon Slanquit, Personal Trainer Association

When you’re finished with your workout, hang from a pull-up bar and simply relax. Then, walk on the treadmill or outside for about 15 minutes to improve circulation and ensure that your arms recover adequately.

Do this routine two to three days a week, but vary the volume of sets based on feel.

But, don’t stop after the workout ends. Use your arms throughout the day: make a fist, lift objects, glove up and hit a bag, carry your office bag with your grip, not your shoulder.

Here’s how it works:

Perform the first three moves one after another (Handstand Pushup Hold, Pledge Plank, Barbell Curl).
Rest 45-60 seconds between exercises.
That’s one set. Do up to 5-8 sets of these. Then, move on to the final two moves. Complete as many sets as possible with 30 seconds rest maximum. “You go until your form breaks, meaning you have nothing left”