I really want to try and get my calves and neck bigger this year. I'm planning on training them Wednesday, Saturday and Sunday. 4x20 for neck flexion and extension. Calves will be a certain # of reps for one leg standing calf raises , followed by rest pause sets of 5 on the seated calf machine. 5 seconds stretched 3 seconds contracted. Starting lower reps on standing to not die from calf soreness
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