How To Achieve Continuous Results

I think we have all felt like at some point that our health and fitness results have stalled. For continued improvement we must revamp something with our current training or nutrition program. These modifications are what will allow us continued success long-term, but it does require consistency.

I’m going to take you through my calf training over the last few months as a sample. This year I have had some great results with my calf training after it had been stalled over the last few years, Although many individuals think calf training is boring and uninteresting, these ideas can be applied to any body part you may be looking to bring up.

The first step in a successful program is to evaluate where you currently are and what you are currently doing. In my journal I measured my calves and wrote down my current calf training regimen.

Journal Entry:
Calf Size 17 1/2 in

Training Program:
2x/wk 4-5 sets of 10-15 reps Standing Calf Raise
2x/wk 4-5 sets of 10-15 reps Seated Calf Raise

I wanted to implement a program that was very simple and something I could easily modify for continued results. I first looked at the program that I had been performing and knew that I needed something different. My total overall volume was 16-20 sets per week. I decided that the initial change I would make was to decrease the frequency to 2x/wk and do only standing calf raises at 10reps per set. With this change I did keep the overall volume the same though.

New Training Program:
2x/wk 8 sets of 10 reps Standing Calf Raise 2-0-1

At the end of each week I would sit down with my journal and tape measure and re-evaluate my progress. For the first 3 weeks I was noticing small increases in the weight I was able to use and also in the size of my calves. Each week that I saw hypertrophy I would continue with the same program without modification. On the 4th and 5th week I did not see an increase. When I did not see a small increase in 2 consecutive weeks I wanted to modify the program in hopes of continued progress.

Journal Entry:
Calf Size 18 in

New Training Program:
1x/wk 8 sets of 10 reps Standing Calf Raise 2-0-1
1x/wk 8 sets of 10 reps Seated Calf Raise 2-0-1

For the next 2 weeks at each evaluation I saw an increase in size. Weeks 7 & 8 yielded no increase. Time to again modify.

Journal Entry:
Calf Size 18 1/8

New Training Program:

Week 1
1x/wk 8 sets of 20 reps Standing Calf Raise 2-0-1
1x/wk 8 sets of 20 reps Seated Calf Raise 2-0-1

Week 2
1x/wk 8 sets of 15 reps Standing Calf Raise 2-0-1
1x/wk 8 sets of 15 reps Seated Calf Raise 2-0-1

Week 3
1x/wk 8 sets of 10 reps Standing Calf Raise 2-0-1
1x/wk 8 sets of 10 reps Seated Calf Raise 2-0-1

I have now followed this current program for the last 2 months with continued growth. My calves are currently measuring 18.5 inches. As stated above, I will continue to follow this program until I hit a plateau for a 2 week period. At that time I have many options to play with; Rep tempo, add tibialis work, change exercises, super set exercises, add partials, add a drop set.

If you look at this article as only a calf training, it could be very boring and possibly not assist you in your overall growth. What I want you to take from this;

• Do not go haphazardly about your training.
• Assess what you need to improve on.
• Come up with a very specific plan.
• Track your progress.
• Make changes as you go.
• Learn what works best for you.

If you can apply these items to your overall training, I assure that you will be headed in the right direction.

About the Author

DSC_9331Marc Snyder is an active NPC Bodybuilder and current 2013 Mr Ohio. Marc has created a balance in his life with the sport he loves and the family of 2 kids and a wife that he lives for. Marc has been involved in many avenues of the fitness industry. He is a certified personal trainer and strength and conditioning coach. He also has experience in clinical exercise physiology working in the field for nearly 2 years.

It is now Marc’s goal to educate and guide individuals through yèt-their health and fitness journey by utilizing the knowledge he has gained over the years. He operates an online nutrition and training website to help people. achieve their goals.

Please follow Marc on his journey of continued progress by following him on his website at , facebook at and twitter at He post his daily lifestyle tips on these feeds for you to access and utilize in your health and fitness journey.