Ox 51
Musclechemistry Guru
BRANCH’S CALVES
Arnold Classic top contender Branch Warren talks calves.
March 10, 2011
FLEXONLINE.COM
In 2006, Branch Warren made his Arnold Classic debut with a stunning runnerup finish behind Dexter Jackson. He stumbled to seventh the next year, the rare occasion when he wasn’t on-point, but in the last three first weekend's in March he's been fourth, third and third again at the A.C. Having knocked on the door so many times, Branch finally won in 2011.
BRANCH ON CALVES
* “For calves, I alternate between a moderate-rep workout [workout A] and a high-rep workout [workout B]. I do each once a week.”
* “I don’t think you need a lot of sets for calves. If you focus on a good stretch and contraction on every rep and push your sets to failure, six sets is plenty. More work usually means lazy work.”
* “Calves are used to that middle range of motion from all your walking, so to make ‘em work you got to focus on the stretches and the contractions. Exaggerate those areas of the reps.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>BRANCH’S CALF ROUTINE: WORKOUT A
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Standing calf raises </TD><TD>3 </TD><TD>10-12 </TD></TR><TR class=odd><TD>Seated calf raises </TD><TD>3 </TD><TD>10
</TD></TR></TBODY></TABLE><TABLE class=exercise><THEAD><TR><TD colSpan=4>BRANCH’S CALF ROUTINE: WORKOUT B
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Calf presses </TD><TD>3 </TD><TD>50 </TD></TR><TR class=odd><TD>Smith machine calf raises</TD><TD>3 </TD><TD>30 </TD></TR></TBODY></TABLE>
Arnold Classic top contender Branch Warren talks calves.
March 10, 2011
FLEXONLINE.COM
In 2006, Branch Warren made his Arnold Classic debut with a stunning runnerup finish behind Dexter Jackson. He stumbled to seventh the next year, the rare occasion when he wasn’t on-point, but in the last three first weekend's in March he's been fourth, third and third again at the A.C. Having knocked on the door so many times, Branch finally won in 2011.
BRANCH ON CALVES
* “For calves, I alternate between a moderate-rep workout [workout A] and a high-rep workout [workout B]. I do each once a week.”
* “I don’t think you need a lot of sets for calves. If you focus on a good stretch and contraction on every rep and push your sets to failure, six sets is plenty. More work usually means lazy work.”
* “Calves are used to that middle range of motion from all your walking, so to make ‘em work you got to focus on the stretches and the contractions. Exaggerate those areas of the reps.”
<TABLE class=exercise><THEAD><TR><TD colSpan=4>BRANCH’S CALF ROUTINE: WORKOUT A
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Standing calf raises </TD><TD>3 </TD><TD>10-12 </TD></TR><TR class=odd><TD>Seated calf raises </TD><TD>3 </TD><TD>10
</TD></TR></TBODY></TABLE><TABLE class=exercise><THEAD><TR><TD colSpan=4>BRANCH’S CALF ROUTINE: WORKOUT B
</TD></TR></THEAD><TBODY><TR><TH>EXERCISE </TH><TH>SETS </TH><TH>REPS </TH></TR><TR class=even><TD>Calf presses </TD><TD>3 </TD><TD>50 </TD></TR><TR class=odd><TD>Smith machine calf raises</TD><TD>3 </TD><TD>30 </TD></TR></TBODY></TABLE>
