On October 16, super-heavyweight Robert Burneika won the overall NPC Nationals. Two things that separated him from the competition were his left and right calves. He had the best lower legs in the contest. Now, as he prepares to make his pro debut next year, Burneika shares his calf training philosophy and lays out a calf routine that helped this Lithuanian native experience the American dream.

BURNEIKA ON CALF TRAINING

“I’m a former strongman, so I believe in always training heavier. Get stronger and get bigger. And that includes calves. Some people train calves too light and just do high reps all the time. I think it’s important to stay with moderate reps and always use more weight if you can.”

WORKOUT 1

ROBERT BURNEIKA’S CALF ROUTINE
EXERCISE SETS REPS
Seated calf raises 5-6 15

WORKOUT 2

ROBERT BURNEIKA’S CALF ROUTINE
EXERCISE SETS REPS
Seated calf raises 4 15
Standing calf raises 4 15
Machine donkey calf raises 4 15