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Best way to spawn calf growth
- Thread starter ryno9000
- Start date
Good form and complete reps!!!
Every rep should be paused 3-5 seconds in the fully stretched bottom position then you should explode into full extension.
In my quest to beat shitty calf genetics I have tried many things. What is currently working for me.......
Standing calf raises - One set rest-paused. Basically pick a weight in which you fail at in the 10-12 rep range with perfect form. You do one set to failure, hop off of the machine, take 20 deep breathes, and then repeat for two more mini sets. You should try to get 30 reps within the three mini sets of the rest-pause. Once you get thirty add weight next session.
After the rest-paused set do 3 sets of 6 to 8 reps of seated calf raises as heavy as possible. Don't let heavy weight make you use shit form.
After the one rest-pause set and the three sets of seated raises stretch each calf on a block individually for 60-90 seconds.
I typically do this once a week and it is working for me. Expect some soreness the day after.
Also walking on an incline treadmill and hill sprints will make your calves swell up too.
Every rep should be paused 3-5 seconds in the fully stretched bottom position then you should explode into full extension.
In my quest to beat shitty calf genetics I have tried many things. What is currently working for me.......
Standing calf raises - One set rest-paused. Basically pick a weight in which you fail at in the 10-12 rep range with perfect form. You do one set to failure, hop off of the machine, take 20 deep breathes, and then repeat for two more mini sets. You should try to get 30 reps within the three mini sets of the rest-pause. Once you get thirty add weight next session.
After the rest-paused set do 3 sets of 6 to 8 reps of seated calf raises as heavy as possible. Don't let heavy weight make you use shit form.
After the one rest-pause set and the three sets of seated raises stretch each calf on a block individually for 60-90 seconds.
I typically do this once a week and it is working for me. Expect some soreness the day after.
Also walking on an incline treadmill and hill sprints will make your calves swell up too.
I'd vote all 3 if I could.
I liked those very high rep sets as a beginner just like ExtraMile. Then I stalled out and didn't make good progress until I lowered reps to 6-8.
Now I just do maintenance whenever the mood strikes, usually in the 8-10 range as I can hold these best at longer TUT.
One thing that works for me is doubling up on the standing calf raises. My gym has 2 different types of machines- the one where you're standing vertically on a block and one where you're seated on a sled at an angle. I do 3 sets of 8-10 on the sled version and immediately after my 3rd set I go to the other machine and do a set of 10 as heavy as I can with a good 3 sec. pause between each rep. Really gets the blood pumping and for some reason makes the seated raises that I do next more bearable. I vary my reps on these- sometimes low, sometimes up to 20.
I liked those very high rep sets as a beginner just like ExtraMile. Then I stalled out and didn't make good progress until I lowered reps to 6-8.
Now I just do maintenance whenever the mood strikes, usually in the 8-10 range as I can hold these best at longer TUT.
One thing that works for me is doubling up on the standing calf raises. My gym has 2 different types of machines- the one where you're standing vertically on a block and one where you're seated on a sled at an angle. I do 3 sets of 8-10 on the sled version and immediately after my 3rd set I go to the other machine and do a set of 10 as heavy as I can with a good 3 sec. pause between each rep. Really gets the blood pumping and for some reason makes the seated raises that I do next more bearable. I vary my reps on these- sometimes low, sometimes up to 20.
RADAR
Well-known member
All Of the above works, now heres another way First we need to understand the mechanics of this muscle
The calves are an entirely different muscle,since they get worked every day ,walking,jumping,etc-so here we have to introduce them to the "Shock" Value.
Buy a chain at any hardware store about 6to7 feet in length is sufficent add a clip on lock hook to each end.
Now wrap the chain around your waist and lock in place grab a plate 25,35,45 whatever it takes to run the chain thru the hole (olympic plate) You will have to get on your knees to do this then hook the plate where it hangs just low enough that it's just above the knees, do free standing calf raises with a weight that you can rep 100 times without stopping you may hold on to a pole or side of a maching for stability,2nd set try for another 100 if you can't thats ok, be sure to use strict form with no bouncing.
I Forgot To add its more confortable if you have a weight belt,that way you only need 3 ft of chain.S hooks will work also.
RADAR
The calves are an entirely different muscle,since they get worked every day ,walking,jumping,etc-so here we have to introduce them to the "Shock" Value.
Buy a chain at any hardware store about 6to7 feet in length is sufficent add a clip on lock hook to each end.
Now wrap the chain around your waist and lock in place grab a plate 25,35,45 whatever it takes to run the chain thru the hole (olympic plate) You will have to get on your knees to do this then hook the plate where it hangs just low enough that it's just above the knees, do free standing calf raises with a weight that you can rep 100 times without stopping you may hold on to a pole or side of a maching for stability,2nd set try for another 100 if you can't thats ok, be sure to use strict form with no bouncing.
I Forgot To add its more confortable if you have a weight belt,that way you only need 3 ft of chain.S hooks will work also.
RADAR
ryno9000
New member
So you vote light weight high reps over low reps ultra heavy?
RADAR
Well-known member
No ! I didn't vote, because every exercise has it's place but! The body adapts, then it's time to switch things up abit, like stopping drage curls, and switching to the incline bench to do free hand bumbell curls!
The same applies to the calves!
RADAR
pitbullrocco
New member
agree with radar. calves are groups that can be worked EVERY DAY i.m.o. i do them inbetween all of my 5x5 sets. i have a 50lb dumbbell i hold with the opposite hand from the calf i'm working. (i hold onto my bench w/other hand). i have a 2x4 elevated off the floor.... all the way down, all the way up, hold it, stretch calf muscle.... repeat. i do that until i fall off the board. i've measured physical results.
other than that, genetics is 80% of the equation......
other than that, genetics is 80% of the equation......
I've heard so many different opinions from people with massive calves and it's really strange that almost none of them work out their calves in any particular way....Personally, I think you should do heavy standing calf raises , folled by volume training (lotsa reps with light weights - seated calf raises - do it very slowely and make sure you're feeling the burn)
juicyjuice85
New member
I finally got my calves to grow doing a 3x per week routine. I do as heavy as I can go in the 12 to 20 rep range. I seem to respond to the standing calve raise machine the best. Have added 1.5 inches in the last 4 months.
My calves are so sore today I can barely walk and I cant sit down for more than about 10mins otherwise they seize up and it is literally hell to try and get rid of or walk about. I dont remember a muscle every being this sore before. What I did was:
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
My calves are so sore today I can barely walk and I cant sit down for more than about 10mins otherwise they seize up and it is literally hell to try and get rid of or walk about. I dont remember a muscle every being this sore before. What I did was:
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
My calves are so sore today I can barely walk and I cant sit down for more than about 10mins otherwise they seize up and it is literally hell to try and get rid of or walk about. I dont remember a muscle every being this sore before. What I did was:
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
Seated Machine Calf Raise 1x75 with weight just a bit lighter than 20 rep max, rest paused
Standing Weighted Calf Raise on block, 25lbs weighted vest rest paused to 110 reps, drop vest and go to failure
Standing Weighted Calf Raise on block same weight rest paused to only 55 though.
5 mins rest between exercises.
artificialaspirations
New member
I try to change it all the time. I have one good calf and one bad. I'm thinking it might be my leg is longer than the other. I don't have a good mind-muscle connection with the gimpy one. Single leg exercises work and I try to do every machine/angle/rep/set combo I can every month.
With that being said, I've also considered to stop training them.
With that being said, I've also considered to stop training them.
I did just the first part of extramiles routine and my calves were done. Then i thought i could bang out 60 more on smith machine 135lbs and did about 15 lol.
i think rest pause is the best way to go, but enough reps to really just kill your calves (50-75)
i think rest pause is the best way to go, but enough reps to really just kill your calves (50-75)
u just did the seated calf part? hey maybe i should advertise that as the EM Calf Routine 
if anyone else wants to do it, for standing calf raises I used a weight i could get about 30-40 good reps with and rest paused it to 110 reps, then dropped the weight and repped out till failure with bodyweight, rested a few mins and did the same weight again but only rest paused it to 55, and again repped out to failure with bodyweight straight after
that was months ago when i was doing work experience at the gym so i was sat around wondering what to do so i ended up doing lots of calf, forearm and ab work throughout the week, but i might try that routine i did sometime soon, maybe after my shoulder workout...
if anyone else wants to do it, for standing calf raises I used a weight i could get about 30-40 good reps with and rest paused it to 110 reps, then dropped the weight and repped out till failure with bodyweight, rested a few mins and did the same weight again but only rest paused it to 55, and again repped out to failure with bodyweight straight after
that was months ago when i was doing work experience at the gym so i was sat around wondering what to do so i ended up doing lots of calf, forearm and ab work throughout the week, but i might try that routine i did sometime soon, maybe after my shoulder workout...
I rode a bicycle all my life. Not competitively, just to and from school and around town with friends. My calves are huge, but it also has a bit to do with genetics. My father's calves are real bulky too, but not as big as mine so I believe the bicycle riding contributed to my large calves. I also do standing calf raises along with sitting calf raises. I do find the sitting calf raises gives me a better stretch and really flexes it more than standing.
yes but does your father eat a high protein diet like you? I ride my bike all the time too and my calves didnt respond at all from that. Lately Iv been doing extreme low reps on the seated calf machine and its brutal, I can feel the muscles working and when I go to stand up after they go all tight. They actually look slightly bigger already and Iv only been doing this for 2-3 weeks. By extreme low reps I mean usually my sets are 3-8 reps, most of the time I start off with a 2-4 rep set, do 2 sets with that weight and work up taking off 10lbs each set and do about 6 sets so my the lest day Im doing 6-9 reps, then I finish off with one higher rep set to like 10-12 reps where I stop at the bottom position and then explode and hold it flexed for a few seconds on each rep. But Im gonna do the routine I posted above next time just to try it out again
A
ALIN
Guest
I think you need to use VARIOUS rep schemes and set using both high and low rep routines. Make training calves the priority in your training.
yes but does your father eat a high protein diet like you? I ride my bike all the time too and my calves didnt respond at all from that. Lately Iv been doing extreme low reps on the seated calf machine and its brutal, I can feel the muscles working and when I go to stand up after they go all tight. They actually look slightly bigger already and Iv only been doing this for 2-3 weeks. By extreme low reps I mean usually my sets are 3-8 reps, most of the time I start off with a 2-4 rep set, do 2 sets with that weight and work up taking off 10lbs each set and do about 6 sets so my the lest day Im doing 6-9 reps, then I finish off with one higher rep set to like 10-12 reps where I stop at the bottom position and then explode and hold it flexed for a few seconds on each rep. But Im gonna do the routine I posted above next time just to try it out again
He doesn't eat much protein at all. He's almost a vegeterian. Most of the protein he eats is from fish and soy milk.
yeah, the point i was making was maybe the reason you both have big calves but his are bigger is because you eat a high protein diet, and its evident that you have the genetics for big calves so they respond to little work and with the high protein diet that explains why yours are bigger than your fathers
B
Big_BK
Guest
Calves are mostly genetic but the best way to spawn calf growth is super high reps with as much weight as you can handle. Your calves are tough mother fuckers and you really gotta beat them down to get them to grow.
6 days per week after my workout.
Standing Calf machine raises 4 sets to failure 300 lbs (as high as it goes)
45degrees donkey calf raise machine 4 sets to failure with 180lbs
seated calf raises 4 sets of failure with 90 pounds
instead of banging out quick reps and couting as fast as possible to the last rep, i just bang them out as much as i can until i cant even twitch them. i started this for about a week and i feel it getting stronger and i just cant wait til theyre not one of my weak points anymore.
i agree with high reps and low reps with calves. sometimes ill go really heavy to failure, sometime ill put a little less weight and do a couple more reps, but definitely train calves til failure. they get worked every day you walk, they need special attention for growth, imo.
Standing Calf machine raises 4 sets to failure 300 lbs (as high as it goes)
45degrees donkey calf raise machine 4 sets to failure with 180lbs
seated calf raises 4 sets of failure with 90 pounds
instead of banging out quick reps and couting as fast as possible to the last rep, i just bang them out as much as i can until i cant even twitch them. i started this for about a week and i feel it getting stronger and i just cant wait til theyre not one of my weak points anymore.
i agree with high reps and low reps with calves. sometimes ill go really heavy to failure, sometime ill put a little less weight and do a couple more reps, but definitely train calves til failure. they get worked every day you walk, they need special attention for growth, imo.
I dont think high reps should be used for calves. Unless your rest-pausing. You use your abs when you get up, sit down, balance yourself, etc, but you still train them heavy.
I think just training your calves to failure will do them good.
my high reps is 15-20 reps. my low reps are 6-10 reps. im not talking about 50 reps
you do 12 sets 6 times per week for calves, thats 72 sets all to failure per week? lol
when arnold lost his 1st olympia due to poor calves being the major issue he started to work them everyday sometimes twice a day for multiple sets. so workig them 3+ times per week is a must for us hard gainers. also, ive read from many sources that standing or straight leg calf raises should be heavy and no more than 10 reps but for seated or bent leg raises should be for no less than 15 reps. stick to this stategy and ive gained 2 inches in the past year on my harder than anyone to gain size on my calves. i have very long and very high calves that measured out at about 12 inches to start many years ago. 2 years ago they were at 15" and now there at an almost respectable 17".
Im using arnolds philosophy on calves. They need more work then any other muscle so i will give them more work then any other muscle until they are up to par with the rest of the body, then maybe i will stick to 2 times per week. blah, blah. blah, overtraining, blah blah.......your calves get worked every day you walk. 3 sets of seated calf raises arent gonna work. fat people and heavy people 200 plus, have big calves because they walk around putting more stress on the calves, therefore, their calves are bigger.
i like to stay around 10-12 for standing and donkey raises, and 15 reps for seated. i also double bounce so i start with my heals as low to the floor as possible, i push up with the ball of my foot, and i double bounce it to as high as i can go. thats 1 rep.
how is it working for you? I wanna start putting attention on my calves but id rather get bigger squat and deadlift numbers first.
Its wierd, I dont know many kids my age that are as heavy as me, a few who are fat asses weigh about the same but still, Im a heavy kid and my calves are small... That is why now Iv started doing very low reps, because obviously endurance style training like the cycling I do and walking around isnt working.
Well if youre gonna train calves heavy and almost everyday, expect to have sore calves for a while. it will go away once your body gets used to the weight, that just means you gotta add more weight. the sore calves doesnt effect my squats or leg press. well, everyone would like to have bugger numbers for squats and deadlift, but if youre calves are lacking, then your quads and calves will grow out of proportion. it depends on your goals. i like to have proportion, everything has to be evenly sized.
artificialaspirations
New member
My dad has huge calves and doesn't work out. He says it is from walking the fields farming as a kid. Soft soil, carrying 50lb sacks of potatoes, uneven ground, maintaining balance...I think he might be on to something. Of course it was high reps multiple times a week.
I would train them heavy and have them sore i just dont want it to affect my squat numbers. It sucks having to choose to put more attention to the smallest bodypart on you but youre right i wouldnt want to have my legs grow even more out of proportion.
Yeah bro, if you dont train your calves, they still get worked with everyday walking and they get hit when doing legs but not enough to get them to grow, imo. i like to think that if my calves are to small, my quads will stop growing because your body wont allow your body to get out of proportion TOO much. thats why i always tell people to train legs because if they only train their upper body, the body will stop growing because its too out of proportion. i used to never train legs and was never happy with results. now i train legs with more intesity then any other muscle and im proud to say the squat has the highest numbers out of all my maxes. i never max out, but i just did 315 for 6 reps yesterday and i felt like i could have done 8-10 but i didnt want to risk injury since im dieting hard, no carbs, didnt want to risk it.
Hmm makes sense. well im def gonna start doing calves then! good squat numbers btw. Im getting 295x5 for my 5x5 program today its goin good
you can train them bro it will eventually not be sore
Yep. Then increase the weight or workload. its gonna hurt a lot a first because your calves arent used to this kind of stress. trust me, work em like hell, they can take it. ive heard of bodybuilders tearing triceps and biceps and their pecs but never calves, but hey anything is possible. i thought cardio would be difficult with sore calves, but its not. its more difficult the day after training quads and hams
I had that problem cuz im sure many of us only work out hams once a week with 1 exercise, either seated leg curls or lying leg curls. they need more work too. i like to do lying leg curls and stiff-legged deadlifts for the hams. im starting to see some seperation of the quad and hams from the side of my leg. and the back of my legs are starting to get some striations.
lol yea that would make them grow. Do that for 8 weeks straight. Dont change a thing you do. Just be consistent with it. If it doesnt do anything, try 3-5x a week heavier, like 12-15 reps each set. Or try dropsetting it 3x a week for 8 sets total all to failure. Whatever youdo be consistent with it, theres not a mgic routine otherwise everyone would be doing it.
if your not on juice or anything, treat them like any other muscle. Hit them hard 1 or 2 times a week. If your back wasnt as big as you wanted you wouldnt work it 5 times a week would you?
Well the reason you dont train your back 3-5x a week is because you rarely use your back. We have been using our calf muscles for as long as we have lived, so i think you should hit them hard. Maybe not 5x a week, but most people dont train them hard enough.
2x a week is good but make sure you train them hard enough to make them sore the next day ALWAYS. HOld the top position for 1 minute, do 100 reps, do 15 heavy reps in5 minutes, etc
theres so many differant interpretations man, some say the calf is meant for endurance so treat it that way and do alot of volume, others say it is used to the volume so shock it by using low volume. Some say treat it as any other muscle some say train them nearly every day as they are made and adpated to recover fast. I dont know man I think the main thing is hitting them with intensity and if they arnt responding to a certain theory of training then change, one things for sure if you dont change in input then you wont change the output, if you know what i mean
True brotha. Just hit them hard for at least 3-4 months and if nothing is changing then chance it up
Im doing more volume now, Ill let you know how it does (15-30 rep range)
Ox-Sandra-Loan
New member
I prefer squats and deadlifts to build my calves. I guess its really a genetic thing. I've done about 3 calf workouts in my entire life, and they're 19.5" rock hard.
According to ideal proportion articles I've read, my arms should be a similar size to my calves, so it sucks that they're barely over 17"
According to ideal proportion articles I've read, my arms should be a similar size to my calves, so it sucks that they're barely over 17"
I've had good results from going heavy on the calf machine with my toes pointing forwards, about 6-8 reps for 5 sets. Then I do 5 more sets switching between my toes angled in & out with a little higher reps, about 8-12 reps. I keep cardio do a minimum but I do the stairmaster lightly a few days a week and when I do I'll make sure my calves get good pumps.
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But you will have to find what works. I will say my uncle raced for Haro most his life, mostly downhill mountain biking. He doesn't lift at all but his calves are fucking monstrous! So the endurance thing about calves could be true. I just find too much cardio depletes gains from the rest of your body.
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bonacris
Banned
You will find the people with the biggest calves are fat people or former fat people. When your carrying around 300 lbs your calves need to be up to scratch. I started from 137lbs so mine are still quiet small.. However I have tiny joints so my ankle and knees make them look slightly better. Just like any muscle you need to continually overload them I hit them heavy twice a week and they are slowly growing
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ugotmale2day
Banned
Lol@fat people. That's true now that I think about it.
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