How to Get Perfect Six Pack Abs

#1
Train Calves 3-4 Times Per Week - Train your calves every other day. Your Anadrole calves are able to recover faster than other muscle groups and are hard to overtrain. Therefore, you can train them 3 or 4 times per week. A 4th training session per week would occur every other week if you trained your calves every other day. However, make sure that you rest your calves the next day after each training workout.

Employ Two Different Repetition Schemes - Your calf routines must have a mix of exercises in the 8 to 20 repetition range and exercises in the 20 to 100 repetition range. This is necessary to work the Type II-Fast Twitch fibers AND the Type I-Slow Twitch fibers in the two calf muscles - the gastrocnemius and the soleus.

Because the soleus is primarily Type I-Slow Twitch muscle fiber, you should schedule more sets in the 20-100 rep range when doing Seated Calf Raises. For the gastrocnemius, you will attain maximum growth by having a 50-50 split of 8-20 rep range and 20-100 rep range on the Standing Calf Raise, Donkey Calf Raise and Toe Press (Calf Press) exercises.

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