Alright, so today I’m gonna spill the beans about my calf workout, inspired (kinda) by Berrettini. You know, that tennis dude with the killer legs? I’m not saying I’m trying to look exactly like him, but those calves are definitely something to aim for, haha.
So, here’s how it all started. I was watching some tennis, right? And I noticed Berrettini’s calves. They were like, BAM! Immediately, I was like, “Okay, I need to step up my game.” My calves were… lacking. Let’s just say that.
First thing I did was look up some basic calf exercises. I’m not a pro athlete or anything, so I figured I’d start with the basics and work my way up. I found a bunch of stuff online, but I decided to stick with what seemed simple and effective:
- Standing Calf Raises: These are the bread and butter, man. Just find a slightly elevated surface, like a book or a small step, and raise up on your toes. I started with 3 sets of 15 reps. Felt the burn, for sure!
- Seated Calf Raises: Hit these up next. You need a chair and something heavy to put on your lap – I used a couple of dumbbells. Same deal, raise up on your toes. This targets a different part of the calf muscle, apparently. Again, 3 sets of 15.
- Donkey Calf Raises: This one’s a bit tricky without the proper equipment. You basically need someone to sit on your back while you do calf raises. Since I don’t have a willing volunteer (my wife just laughed at me), I improvised. I leaned forward against a sturdy table and tried to mimic the movement. Probably not perfect, but it worked okay. 3 sets of 12 on this one, it was a bit harder.
I started doing this routine three times a week. At first, it was rough. My calves were screaming! But after a week or two, I started to notice a difference. They felt tighter, more defined. It was encouraging!
Upping the Ante
After about a month, the basic routine started to feel… easy. I knew I needed to challenge myself if I wanted to see real results. So, I made a few changes:
- Added Weight: I started holding dumbbells during the standing calf raises to make them harder.
- Increased Reps: Bumped up the reps on all exercises to 20.
- Slowed Down the Tempo: Focusing on squeezing the calf muscle at the top of the movement and lowering down slowly. This made a HUGE difference.
- Single Leg Calf Raises: Trying to balance on one leg while doing calf raises? Brutal. But it definitely works. I did these holding onto something for balance at first, then tried to go without support.
My diet also played a part. I made sure I was getting enough protein to help my muscles recover and grow. Lots of chicken, eggs, and protein shakes.
Now, I’m not gonna lie, I still don’t have Berrettini-level calves. But they’re definitely bigger and stronger than they were before. I’m feeling good about the progress, and I’m gonna keep pushing myself. It’s all about consistency and challenging yourself, man.
So, there you have it. My calf workout journey, inspired by a tennis player. It’s not rocket science, but it works. Give it a try and see what happens. You might be surprised!
