I’m four days into my master plan to acquire behemoth calves. Because I’m doing this workout in addition to my usual schedule, I’m training twice a day. Even though the daily calf routine requires only ten minutes, it’s still technically a workout and is by no means easy.
Y’all know I encourage appropriate rest between workouts. Remember, you’re repairing tissue and building muscle while resting, not while working. Striking a balance between training hard and overtraining is a perpetually challenging task. During my offseasons with the Texas Rangers, I found myself consistently fatigued after long weight training sessions followed by batting practice, sprints later in the day, etc. Now in my late thirties, a more discretionary approach is in order. Losing wellness is never worth the risk. From steadystrength.com:
Training multiple times a day puts you at a much higher risk of overtraining, especially if both of the workouts are at a high intensity. Some symptoms may be dehydration, extreme fatigue, [and] longer recovery time…
You want to make sure that you are exerting enough effort to reap the benefits without crossing the line. Make your workouts too easy, and you reap less of the positive effects, like the post- exercise energy metabolism. From the New York Times:
the body starts using more fat and less carbohydrate after a hard exercise session. Several hormones that are released during exercise remain elevated in the blood afterward, increasing metabolism. And extra calories may be burned when the body replenishes glycogen, the sugar stored in muscles.
Most of our regular readers know my current routine, but here’s an update along with the new calf raises.
- Monday: 5 x 5 in the morning, 10 minute calf workout in the evening
- Tuesday: Long walk in the AM, calves PM
- Wednesday: 5 x 5 AM, calves PM
- Thursday: Sprint workout AM, calves PM
- Friday: 5 x 5 AM, calves PM
- Saturday: Long walk/skateboard AM, calves PM
- Sunday: Sprint workout AM, calves PM
I’m not too concerned with the volume here. My 5 x 5s take roughly 90 minutes, including warm ups, the sprint workouts are about 75 minutes, and the walks are barely notable.
The key to adding intensity, volume or any other factor to our sessions is paying close attention to our bodies. You should be continually checking in with your system to determine if you’re simply worked or at risk of doing your immune system and yourself harm. Back off, at least momentarily, when you start to feel run down. More importantly, master the practice of examining yourself and your status.
It’s not dissimilar to learning to distinguish between muscle soreness and the pain of injury. From beginnertriathelte.com:
Post-exercise muscle soreness and discomfort are familiar occurrences in novice and elite athletes. Muscle soreness and fatigue are the normal responses of muscle tissue to overload and exertion and is a part of the adaptation process that leads to greater stamina and strength as the muscles tissue recovers and builds stronger.
Buy into “no pain, no gain” and you may push too hard, hurt yourself and be out of commission for weeks or months. Mistake the adaptation process for illness or injury, and you’ll halt your workout in its tracks, lowering your progress bar substantially.
So what’s the trick?
Awareness and trial and error. Notice a theme?
Kap
Shawn says
As a former “no pain, no gainer” I (over)trained my way into compartment syndrome and corresponding dual fasciotomy surgery on both calves while in college….Needless to say, I’ve been a big proponent of “awareness” but more so of the rest component ever since…
Gabe Kapler says
Good comment, Shawn. Nice to get your perspective.
Ryan Briggs says
Gotta admit , might have doubted your workouts for a split second…. Was doing way more cardio , after cutting the longer miles (5-6) down to (2-3) every other day and doing the 5 by 5 on the days I don’t run I’ve never felt better ! Thx for putting yourself out there on a lot of your beliefs and thoughts on numerous topics!
Good Shizz Kap,
Ryan B
Gabe Kapler says
My man, Ryan. Love you, kiddo.
Colt says
5×5 won’t grow the calves switch it up to 3×15
You want big calves throw in some hang cleans 5×3 and dumbbell jump squats
Gabe Kapler says
Did you stop following, Colt? You seem a bit out of touch with what’s going on around here (hahaha). Just busting your chops, brother. You know you’re my dog. Stay strong.
Duane says
Feeling very good with my current workout. I started my 5x 5 slow and steady adding weight as i felt comfortable.
My current workout:
Monday: 5 x 5 pm, calves am
Tuesday: walk in the AM, calves am
Wednesday: 5 x 5 pm, calves am
Thursday: walk AM, calves am
Friday: 5 x 5 pm, calves am
Saturday: Long walk, boxing/heavy jump rope, calves am
Sunday: semi rest day, calves only.
I used to go 7 days but found that I was feeling like crap. I dropped in a full rest day and I’m ready to go on Mondays. Gotta get that rest in! Thank you Kap for all you share.
Gabe Kapler says
Really helpful to see your routine, Duane. Thank you.
kbeyazdancer says
I would like to thank you for sharing so openly and honestly with all of us. Also thank you to everyone else who shares in these blogs.
It is very important to remember to rest. When your body speaks, you should listen. I’ve learned to divide up my hours of dance, workouts (I resisted adding weights to my workout for a long time) and yoga more effectively now that I’m in my late 30s. It was a good lesson to learn and honestly I am in better shape at 37 than I was at 27.
Thanks again love
Kelebek
joehamilton4444 says
Kap, the picture above shows you balancing on one leg–are doing one legged squats or what?? Can you give me some info what this has done for you??
Thanks
Joe
Gabe Kapler says
Joe, these one leg moves are just a way for me to practice balance from time to time. They are not a current part of my regular routine.
Kap
Gabe Kapler says
Keep doing your thing, Kelebek. You’re providing value to the community by sharing.
kbeyazdancer says
Thank you. I enjoy reading your blog during my lunch break. I enjoy providing input from a woman’s perspective.
I have been forcing myself to make Sunday my rest day but that’s hard because I generally perform on Sundays.
Eric G203 says
Hey Kap,
Eric from CT here. I have been a consistent reader here for a few weeks now. I’m usually a guy who sits in the background and observes. After reading your post, Small Steps, I felt the need to join and say something. It is truly inspiring how you reach out to your readers. For the record, you have some great readers on here as well. The encouragement they sent Sox fan was phenomenal. Thanks for everything you are doing!
Eric
Gabe Kapler says
Eric,
Welcome, brother. Agreed, we are starting to develop a strong group of regular contributors. I look forward to the consistent thoughts from all. I’m glad you stepped up and brought some of yours. Keep joining the discussions, please. Look forward to hearing more from you.
Kap
Dave says
Do you workout in the mornings on an empty stomach or after breakfast? Thank you for the update on the workouts!
Gabe Kapler says
Dave, I eat in the morning after a tall glass of water. I don’t find workouts on an empty stomach to be gratifying. It’s a personal preference.
joehamilton4444 says
Kap, the picture above shows you balancing on one leg–are doing one legged squats or what?? Can you give me some info what this has done for you??
Thanks
Joe
Gabe Kapler says
Joe, I hit your question above. Thanks for stopping by.
Kap
John Beavers (@HutchBeav) says
Kap-
May be too late in the day for you to get this but I have an off topic question. What advice do you have when your spouse isn’t as dedicated or into living a healthy lifestyle? It’s tough when you are doing it alone at home.
Chris says
Lead by example. After my wife saw the results of my lifestyle change after a few months she began to join in on the experience. I did not ask her or plead with her to change, but simply stayed my course when unwanted indulgences were presented to me. She has said she was annoyed at first, but became a believer when I developed a six-pack from changing my diet and adding moderate exercises.
Gabe Kapler says
Chris knocked this out of the park, John. I couldn’t agree more. Be the strongest force in your family. The rest of the crew will eventually fall in line. Don’t waver and be unemotional. Let us know how this goes. You have support.
Kelebek says
Keep up with your mission baby and hopefully she will become inspired. But ultimately it is her decision. We’re here for you Hun.