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Calves Leg Workout - 6 Week Transformation Burn Fat with Kirk Miller Daily Trainer by Myprotein
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Jan 30, 2025
Myprotein ambassador Kirk Miller takes you through his HERO Sessions Calves workout. Visit http://www.myprotein.com for more. SUBSCRIBE: http://www.youtube.com/user/MyproteinUK?sub_confirmation=1 Visit our website: http://www.myprotein.com/home.dept?utm_source=youtube&utm_medium=social&utm_campaign=transformation_legskirkD&affil=social For information about training, nutrition and supplements check out our blog: http://www.myprotein.com/thezone/ Don't forget to follow Myprotein across social media. We have the best gym techniques, nutrition advice, healthy recipes and much more: Facebook: http://www.facebook.com/MyproteinUK Twitter: http://twitter.com/MyproteinUK Instagram: http://instagram.com/myproteinuk/
View Video Transcript
0:03
you
0:16
okay today's workout is going to be
0:18
isolated calf workout again for superset
0:22
pyramid him from 5 10 15 up to 20 reps
0:25
and first set of exercises will do
0:28
standing calf raises for five reps heavy
0:31
as hard as we can and straight into an
0:34
isometric contraction where you going to
0:36
squeeze the calf at the top of the
0:37
movement on the same way that you lifted
0:39
the five reps for literally holding and
0:42
squeezing to complete failure and for me
0:45
the reason I took this in it after
0:47
you've done your fire exit explosive
0:49
threat to sort of talk traumatize the
0:51
muscle and the long isometric whole to
0:54
really activate a good monitor muscle
0:57
contraction peri-urban a weaker muscles
0:59
well for me anyway such as cars and then
1:02
as you move on to the other sets again
1:04
you'll just get a real its missile
1:05
connection from real concentration on
1:07
the on the muscle in this set so we
1:09
self-explanatory now those five reps
1:11
powerful into a hold on the same way
1:14
okay last there
1:31
hmm
1:37
boom
1:50
Oh
1:55
and
1:57
as you can see how the killer the rest
2:00
periods for the cart 90 seconds maximum
2:04
on your sets of polygons 5 and as
2:07
opposed to the upper body muscles are
2:09
the previous workouts that you've seen
2:10
obviously a two-minute rest on the first
2:12
lot super sets for me the Cavs recover a
2:14
a lot faster than most of the muscles so
2:16
for me two minutes is it with too long
2:18
irrelevant of the long haul symmetric
2:20
hold so naughty seconds rest between
2:24
each superset maximum four sets that's
2:26
super set of London okay and super set
2:31
number two with a donkey calf and really
2:35
really get always late on the calf's
2:36
takes your shoulders out of it into
2:39
something seated calf hoof press and
2:42
we're going to notice on that is on a
2:45
position more feet pointing out slightly
2:48
so it hit it hits the inner head of my
2:50
class and on the donkey calf so I'm just
2:53
going to keep my feet court neutral so
2:55
there are ten reps on each and with
2:57
calves have not messed around too much
2:58
with tempo just because you going to be
2:59
in such a volume of reps and and
3:03
supersets etc so we're not going to play
3:05
around to the tempo as long as it
3:06
control but a good squeeze at the top of
3:08
the movement that's a third superset
3:11
again i'll hit failure just a little bit
3:14
before the target rep range which is
3:16
exactly what you want it's just going to
3:18
force you to go beyond failure again
3:21
force your body to adapt changing and
3:23
grow and especially such a stubborn
3:25
the car and as you can see on that
3:30
second superset they're really trying to
3:32
console TV toes pointed out and making
3:34
sure you're very crucial predict the
3:36
balls your foot especially in start to
3:38
get tired but remember rest period on
3:40
this 60 seconds maximum again four sets
3:44
so one more set
4:04
Oh
4:14
okay Sam second superset done as you can
4:17
see on my last set and also the third
4:19
set a little bit and again I've
4:21
struggled to hit the target rep range of
4:23
10 but also what I did I'm rep six and
4:26
seven when I know it's sold really
4:27
struggling to get and the squeeze rock
4:29
the top of the movement that's a
4:31
generally a song here just to use a
4:33
little rest pause just allowing myself
4:35
that little five to seven seconds
4:37
whatever it was just allowed me to get
4:39
squeezed him last two or three reps out
4:40
you know could squeeze right to the top
4:42
and get that post here and really
4:44
important to traction at the top of the
4:45
movement so we're quantum number three
4:51
okay third superset are going to be
4:53
doing the seated calf raises with a
4:56
lawyer lie down squat machine beep
4:59
position on this again court neutral
5:01
it's going up and down and be positioned
5:04
on the seated squat machine when your
5:06
toes pointed in slightly again so we're
5:08
going to focus on the outer part buck
5:09
car fifteen reps on each rest pause and
5:13
if I have to to complete the reps again
5:15
a maximum of 60 seconds rest
5:38
as you can see has third set in the
5:41
burns it burns insane and as each set
5:44
goes on that 60-second seems to have
5:46
quicker and quicker as you can see the
5:48
way to self had to drop each set just to
5:50
hit that target rep range especially as
5:52
you're super setting and obviously the
5:55
same muscle so that were different when
5:57
you're super sinking chest in your back
5:58
we've always a choice then I
6:00
antagonistic muscles you know opposite
6:03
it's not fish ball as carpi stimulus a
6:05
for stimulating the same muscle but from
6:07
different angles from the change of the
6:08
foot position so games you have to pick
6:11
your ego a away a little bit but it's
6:13
all about taking the missile
6:21
Oh
6:40
Oh
6:46
fourth and final superset is going to be
6:48
car phrase up the leg press superset
6:51
with just some body weight car phrases
6:53
off a raised platform to failure seeking
6:56
with 20 reps on the leg press calf into
6:59
failure body weight off the raised
7:02
platform 30 seconds rest maximum so it's
7:05
pretty much continuous so again adaptive
7:08
way to suit on the leg press breast
7:11
balls which of you have to do is
7:13
complete the target Black Parade for set
7:14
30 second dress shop together
7:27
okay fourth and final set and going to
7:31
kill log of what shin splints my castle
7:32
at fault and suck it off
7:37
420 map
7:57
okay let us see a carp work out over the
8:01
last 2% in particular barely feel my car
8:04
let alone contract but bless you bro
8:08
muscle logic after which a lot of guys
8:11
weak points just got a really PP
8:14
intensified rest period short I just
8:17
keep the fascist stretch as much as
8:19
possible that's not the webbing effect
8:21
run your joint which prevents muscle
8:22
growth so hence while sorting the rest
8:25
periods on the calf's and also super
8:29
setting the same muscle mostly I wasn't
8:31
lifted an awful our way toward the end
8:33
as some of them sex but can we see you
8:35
guys try it and it's not all about the
8:37
weight especially with these sort of
8:39
workouts with the super sets in the
8:41
short rest periods so that completely
8:43
fatigued in the muscle which as you can
8:44
see by the awful contractions are my
8:47
last blast there drop set it's all about
8:51
maximal failure and maximum worth it so
8:53
give it a bash let me know what you
8:54
think
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