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Calf Wrangling

7 March 2010 2 Comments

Fakhri Mubarak shares his calf training secrets

March 2, 2010

Since he burst onto the scene by winning the light-heavy class at the 2005 USA, New Yorker Fakhri Mubarak has had two of the best calves in bodybuilding
. He’s only competed twice in the pros, but his lower legs get noticed on any stage. He last flexed them on his way to a sixth place finish in the 202 division of the 2009 New York Pro. Mubarak shares with us the finer points of his calf expanding philosophy.
• I train calves twice per week on days I don’t train quadriceps or hamstrings. I like to break up my legs to focus on the different areas.
• Some people like high reps, some low reps, I like that middle-to-high range. I think 15-20 per set is the sweet spot for calves.
• Get some variety. Don’t just do the same two exercises in the same order every workout. I like to do three exercises, and I switch them up and change the order.
• Stretching is crucial. Do it before, during and after training calves.


Standing calf raises 4 15-20
Seated calf raises 4 15-20
Calf presses 4 15-20

Source: flexonline.com

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  • biggerthanuthink said:

    20 reps is a must for calves.If you are doing less you develop power which is good too.

  • gilbert said:

    i was obsessed with calves but never got them really good . but not to worry lee haney and ron coleman share 16 mr olympias between them and their ca;ves were nothing to gasp about.

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