"The calves are like no other muscle, and every day they seem to have a different mood," he said. "Sometimes I can do calf raises with shoes on and it feels better, then other times the shoes get in the way and I have to do this exercise with bare feet.... It's strange; kind of supernatural.
"A secret I learned is to test the calves' personality or attitude with two or three sets, then I know which way they want to go that particular day. The calves will let you know--just give them a chance to 'talk' to you." He went on to say it's "almost like they have a mind of their own--a brain that the other muscles don't have."
OAK TIPS
* Arnold couldn't use enough variety in his calf training. Anything that would shock the stubborn calves was fair game--high reps, low reps, super-short rest periods (15-30 seconds), supersets, you name it.
* For the most part, he took his calf exercises through a full range of motion--down for a full stretch and up until they nearly cramped. However, he also occasionally did full sets of partial reps, which allowed him to go much heavier, or finished off regular sets with a few partials.
EXERCISE SETS REPS
Donkey Calf Raise 5 15-30
Standing Calf Raise 5 15-30
Leg-Press Calf Raise 5 20-30
Standing One- 3 15-30
Legged Calf Raise
(with a dumbbell)
* STANDING ONE-LEGGED CALF RAISE
Holding a dumbbell in one hand, Arnold would stand on one leg on a wooden block, concentrating on each calf muscle separately. He made sure the block was high enough so his heel wouldn't touch the floor at the bottom of the movement, even though he stretched the calf fully on each rep.