I kept the general rep ranges 15-20 for seated and 10-15 for anything else.
Reps done at fast but not bouncing cadence.
rest periods minimal 30 secs max
Never to failure , max 90%
This is a general summary of the last 14years, there were periods I tried other things, the Luke Saunders routine etc.
in the start I went heavy, but now it's only moderate fullest range possible.
the biggest single improvements came from altering my cycle stroke to really empathize a flexion of the foot each revolution.
I don't Cycle fast, it's my daily commute, but all adds up. I changed that 4 years ago and things started happening.
Walking everyday at a turtle pace but again consistenfly
It's been a long haul, started when I was 21 and my mum's big mouth friend called me chicken legs, after two years hard squatting...devastated...thought I'll show that bitch....I haven't seen her in a decade, and doubt she remembers or gives a Fk.
Bodyweight has gone from 71kg in the first to 99 in the second.
Probably contributed too.
No seo's etc, or site injects. Run a moderate 250-500mg test a week as I'm close to 40....over half the time drug free.
No quick fix to be sure, but my calves were as bad as they get, and while now pro caliber now, are now my strongest part....they can grow...people just underestimate the volume & time frame it takes.
my genetics to build muscle are average to below average so some of the monsters here could prob do it in half the time
They never really got sore past the first few weeks, tired is prob a more accurate term to how they felt, but calf exercises are easy, so tireds an excuse for school girls