The old-school method of performing donkey calf raises was to have
someone sit on your back. Today, there are dedicated machines for this
purpose. Regardless of which version you choose, donkeys impose a
fantastic stretch on the fascia, so make sure to take advantage of that
by lowering the heels as far as possible.
Donkey calf raises are a great way to finish off your calf training
session. Chris Dickerson, the winner of the 1982 Mr. Olympia, had
arguably the best set of calves to ever walk onto a bodybuilding stage.
He used to perform seated and standing calf raises like everyone else,
but he would finish off with donkey calf raises. This is what his calf
routine looked like:
Seated Calf Raises: 3-5 sets x 25-30 reps
Standing Calf Raises: 3-5 sets x 25-30 reps
Donkey Calf Raises: 3-5 sets x 25-30 reps
Nothing fancy, just 3 exercises, plenty of volume, and great
genetics! Give the routine a shot yourself. Do it twice a week for a
good month and see what kind of results you get. Sure, you may not have
the same calf genes as Chris Dickerson, but if success leaves clues,
then you have nothing to lose and potentially a lot to gain!
