Calves- God all mighty!

[Iliketolift]

I need calves. My calves are the size of pre-teen females, its veryyy annoying. I need the best calve workout that is known right now. Also, doing them twice every week, is that going to speed the size up? Thank you.

 

[view]

3 things, (assuming food is in line):

1) squats -- seems a bit strange but actually squats do work the calves nicely
2) standing and seated calve raises -- controlled so as to not let the ankle tendon (sorry can't remember the name) take most of the load. gradually build up the weight on these.
3) sprints. 100m sprints for 5-6 x @ 2-3x week usually is nice.

individual response and genetics will determine what is going to be most effective, but i think all of those should help.

 

[Iliketolift]

Wont sprints make my gains slower? All that cardio. I currently do not do cardio. Also, what are the reps for the calve raises?and weights, i just never know.

 

[mekannik]

Wont sprints make my gains slower? All that cardio. I currently do not do cardio. Also, what are the reps for the calve raises?and weights, i just never know.

Look at the leg development of an Olympic sprinter (100m, 400m, hurdlers, whatever) and compare them to an Olympic marathoner. See a difference?

If answer = yes, then sprint.

If answer = no, then pull head out of ass and repeat query.

 

[Iliketolift]

I agree, but that doesnt really make sense, i didnt ask if i should run long distance. But thanks

 

[Cynical Simian]

...i just never know.

This seems to be a general theme.

 

[ChinkNasty]

yea, little attitude too

This seems to be a general theme.

 

[Lee]

iliketolift, calves are mainly a genetic barrier most people cant tackle. but squats and seated or standing calf raises are the best way to build em up. or if yer a fatass like me, just walking makes em big.

 

[tiggerizme]

bro work them fuckers every other day. Do a heavy lift limited number of reps on the standing and sitting calf raises. use that as a warm up. You aren't going to over work your calves. I did this for over a year and probably added 4 inches round. it'll work.

 

[Iliketolift]

thanks dude, im going to give it a go

 

[kingkrs]

Calves are stubborn! I would work them hard on leg day and they would be sore for a couple of days afterwards. Here is what I did.

Standing calf raises on the calf machine using as much weight as possible and going for as many reps as possible. Work through the pain like no other body part. 30 seconds of rest ONLY between sets, and around 8 to 10 sets. You should leave the gym with calves that are really pumped and feel like they are going to explode.

You can also do them on the hip sled (leg press) the advantage there is you can really put the weight on.

If you achieve the soreness, then you only need to do these one or two time a week, depending on your recovery ability.

 

[silver_shadow]

Look at the leg development of an Olympic sprinter (100m, 400m, hurdlers, whatever) and compare them to an Olympic marathoner. See a difference?

If answer = yes, then sprint.

If answer = no, then pull head out of ass and repeat query.

man, this cracked me up. interesting way of making your point. k to you.

 

[bignate73]

I agree, but that doesnt really make sense, i didnt ask if i should run long distance. But thanks

he is talking about muscle fiber development. long distance marathoners have highly developed slow twitch fibers (not much growth on those), sprinters use fast twitch (the same ones that move big weights...ala the ones that grow)

 

[Anthrax Invasion]

Actually, the calves are comprised of the soleus and the gastroc. I believe it was the soleus that was mainly made up of slow-twitch fibers, while the gastroc had fast-twitch. Typically, both fiber types are hit, but calves are a rare, very stubborn case. This is why in another thread that we had on this (what, two fucking weeks ago?) I posted something very simple to do for calves. 3-4 sets of a standing heel raise for 6-8 reps, then 2-3 sets of seated heel raises for 10-12 reps. Give that a shot, and just try and progress like anything else. The calves should grow.

And I'm sorry, but squats really don't give you bigger calves. They barely come into play in the squat. Maybe isometrically, but dynamically? Nah-uh. People assume that PLers have big calves because they squat big. They get big calves because they get very heavy and any walking becomes a workout. If you weigh a lot, you're going to have some minor calf growth over time.

Of course, I'm in agreement with mek 100% - sprint. Sprints are so anabolic for the lower body if you run properly. And get this notion out of your head that cardio is going to slow down muscle gains. First off, sprints should be treated as a lower body workout in and of themselves, and second, you just need to eat enough to grow. Eat enough calories to compensate for your activity, and guess what? You're still going to grow.

Now I can make a case for an excessive amount of cardio (think jkurz) getting in the way of muscle gains, but there are other things that come into play.

 

[e6er]

Standing calf raises...

I use a different variation of this. I put one leg up and grab a 35lb db in one hand and hold onto something to keep my balance with the other hand.

 

[bignate73]

try pushing a car for distance.....








seriously.

 

[SgtSlaughter]

Most muscles are either built or born I say.

High profile example: Arnold.

He posed in water when his upper body was well developed cuz he lacked calves.

I beileve it says in his book he attacked cavles for 3 years 30-45 minutes every day to build them.

In short, if you want 'em you can have them.

Another way I like to show that working the muscle long, hard, and often builds. Think of a machinic (any kind... car mechanic, whatever...) they use they're hands ALL day EVERY day... and have HUGE forearms!!

Another quick one: Look at soccer players calves, plain and simple.

Building up any muscle takes a shitload of time and effort. but some are easier than others because they do not get used everyday all the time without thought (AKA..walking).

 

[maldorf]

I have been able to keep my calves the same size as my upper arm by doing calves 3x per week. One day one I will do seated, day two is standing, and day 3 is calf raises on the leg press. I do 4 sets each workout and keep the reps between 5 and 14 reps. Usually work in the 8-12 rep range.

 

[Iliketolift]

THat is very good info, thanks guys.
As for the arnold comment, no way in hell did he work them that much.

 

[SgtSlaughter]

As for the arnold comment, no way in hell did he work them that much.

got proof? I may be off, who knows... but you get the point bro.

I'll find Arnold's book and quote it for ya when i get a chance.

 

[mekannik]

THat is very good info, thanks guys.
As for the arnold comment, no way in hell did he work them that much.

I have read this before also. Arnold equated it to something like three (3) years of doing calf work. Not three years with a 20 minute workout everyday. Three years worth of time spent on calfs.

 

[tiggerizme]

Hmm bunch of different aspects on how we get calves to respond. Take your pick bro.

 

[mekannik]

http://www.abcbodybuilding.com/anatomy/calvesanatomypart4.htm

Considering the fact, that The Oak had virtually no flaws, critics will then nit pick at anything they can possibly find, that even appears as a downgrade in his physique. His calves are one of the areas most criticized. In Arnold's earlier competitive days this was a major weakness in his arsenal. In fact he would take several of his pictures in such a way as to hide this weakness. For example, posing while standing in the water up to his knees so as to hide his lower legs. Being the true champion that he was, Arnold decided to prioritize calves, and no one can argue, that he developed an absolutely freaky pair of lower limbs! I have pics of him on stage, or while performing donkey calf raises, in which his calves look monstrous! And they measured nearly 21 inches in diameter when cut up, and probably much more in the off season!




http://www.chapters.indigo.ca/include/BookExcerpt.asp?item=978068485721&Section=books&Lang=en&zxac=1

Experience, however, is the best teacher as long as you learn from your mistakes. When I began, I trained biceps far more intently than I did triceps, a larger muscle group. I pretty much skipped ab training altogether because that era''s conventional wisdom dictated that the abdominals received enough stimulation during many heavy compound movements. I put so little effort into calf training in those early years that when I finally came to America, I was forced to redouble my efforts. I even went so far as to cut off the pant legs on my training sweats so that my calves were constantly visible and under scrutiny -- a constant reminder to me that my weaknesses deserved greater attention. Nor did we have many machines available; I never used a leg curl or leg extension during my first years as a bodybuilder. Most of all, though, I was handicapped by my lack of knowledge; my catalog of exercises to shape the total body consisted of just a few movements. Fortunately, with this book, you don''t have to make the same mistakes I did.

 

[steig]

Try running some stairs at your local high school stadium while carrying ~ 25 - 45 lb. It will rock your legs and your calves. don't run to many, ~500 stairs.

 

[Anthrax Invasion]

Sure, great way to hurt your back to.

Now go run sprints with 135 on your back. Some coach advocates it, you know, 'cause he's smart.

 

[bignate73]

Try running some stairs at your local high school stadium while carrying ~ 25 - 45 lb. It will rock your legs and your calves. don't run to many, ~500 stairs.

running, no. carrying yes.

 

[mekannik]

Try running some stairs at your local high school stadium while carrying ~ 25 - 45 lb. It will rock your legs and your calves. don't run to many, ~500 stairs.

Ooooh, ooooh - and wear those shoes with the big oversized toe piece so your heels never touch the ground.

 

[Protobuilder]

Many people SWEAR by the DC method for calf training, perhaps b/c it eliminates the stretch reflex at the bottom (from what I've read, the Achilles tendon stores a ton of energy & generates a LOT of force out of the bottom, stretch-reflex or something?).

I don't know the exact protocol (not very helpful, I guess huh?) but maybe somebody can post it. I think it involves a 5-second stretch at the bottom and maybe sets of 20 or something? Standing calf raises, BTW.

 

[Anthrax Invasion]

Many people SWEAR by the DC method for calf training, perhaps b/c it eliminates the stretch reflex at the bottom (from what I've read, the Achilles tendon stores a ton of energy & generates a LOT of force out of the bottom, stretch-reflex or something?).

I don't know the exact protocol (not very helpful, I guess huh?) but maybe somebody can post it. I think it involves a 5-second stretch at the bottom and maybe sets of 20 or something? Standing calf raises, BTW.

Hey, amazing! This is exactly what I fucking said a few weeks back in the other calf thread. The achilles tendon has a tendency to store energy easily, so if you pause for a long time and get a stretch at the bottom, you'll be sure you're working your calves.

But no one listens to me.

 

[Iliketolift]

First of all im getting calve implants end of discussion.

 

[DieselGunz]

First of all im getting calve implants end of discussion.

go on MTV then, do a documentary

 

[Iliketolift]

Kidding(not)..im j/k, Thanks for all of this advice.

 

[mekannik]

go on MTV then, do a documentary

And be sure to spike your hair, use body glitter, and constantly check out your new calves in the mirror/ask strange people for compliments on them.

 

[epstropes]

The most important thing with calves is not the weight it is the movement!!!

Calves are naturally springy for running and walking all day. When you do a calve exercise (any calve exercise) pause at the bottom for a two count. That way your body cannot us the spring momentum to cheat. Even if you don't think you are cheating you may be cheating. You body is very good at trying to take something that hurts and fix it.

So make sure you are doing calve raises or what ever very slow with a pause at the bottom.

 

[Chambewy20]

And be sure to spike your hair, use body glitter, and constantly check out your new calves in the mirror/ask strange people for compliments on them.

Then you can wear shorts year round and ask girls at the club how hot you are...

...go back to Jersey ya fuggin bumb!!!

 

[Iliketolift]

man people are weird on here.

 

[DZLS]

this thread gets better and better...

 

[Iliketolift]

MOther f'n calves are sore from two days ago, iguess i did them well. yaaaaaaaaaahhhh babbbbbyyyyyyyy

 

[thelion2005]

THat is very good info, thanks guys.
As for the arnold comment, no way in hell did he work them that much.

"Bodybuilder Reg Park won the Mr Universe title in 1958 and 1965. He appeared in movies as Hercules between his two wins, and went on to become Arnold Schwarzenegger's bodybuilding inspiration."

When Arnold visited Reg Park in the 1970's he was introduced to using heavy weight for calves. They did 10 sets of 10, standing, with a brief squeeze at the top, twice a week. Arnold's max at that time was 500 pounds. There are pics of this is the book "Education of a Bodybuilder".

Make sure you protect your ankles and feet when doing this.

 

[BOWTECH]

I have just the opposite problem....I rarely have to train calves anymore. Can't barely get my pant leg over them. I use the sled.....and the smith machine with my toes up on a 2x4 and have my training partner help me with forced reps....That's it

By the way 2x a week is good. The truth of the matter is genetics though.

 

[DieselGunz]

holy shit, now those a some calves........mooooooooooo

 

[BOWTECH]

That's what I mean.....Genetics play a huge roll. I don't think I've been over 10% bf in the last 10years....Just when I started to train calves they took off... Glad I did though now I weigh 250lbs about 7-8%bf.....

I just laugh at all these people that think they have big calves, arms etc...and their bf% is 20% and higher. Lose the bf and say bye bye to alot of that so called muscle size.....lmao

 

[Assertive Guy]

iliketolift, calves are mainly a genetic barrier most people cant tackle. but squats and seated or standing calf raises are the best way to build em up. or if yer a fatass like me, just walking makes em big.

Exactly! I put on over 70lbs, and my calves are a good size now, and I dont even work them out!

 

[Iliketolift]

About the sprints and marathon post, I'm sure Ronnie doesn't do any kind of sprinting.

 

[bignate73]

About the sprints and marathon post, I'm sure Ronnie doesn't do any kind of sprinting.

no, he does a bunch of other stuff.

back to reality: but look at the people who use their bodies in explosive ways vs endurance ways and see who you admire more. this is the point. Ronnie trains anaerobically (weights), which use fast twitch fibers. sprinters use FAST twitch fibers, which have the ability to really grow. marathoners use slow twitch fibers which have little ability to grow. soooo...the option of sprinting as a means of increasing your lower body size was brought up. if you are perfectly happy living in gym land, doing your standing calf raises 4x10 and seated calf raises 4x15 and thats all the stimulus you could possibly get....then so be it. but you asked for ways to stimulate your calves to grow and since this isn't "flex.com" you got outide the box answers.

take it or leave it, its your growth and progress that suffers.

 

[silver_shadow]

no, he does a bunch of other stuff.

back to reality: but look at the people who use their bodies in explosive ways vs endurance ways and see who you admire more. this is the point. Ronnie trains anaerobically (weights), which use fast twitch fibers. sprinters use FAST twitch fibers, which have the ability to really grow. marathoners use slow twitch fibers which have little ability to grow. soooo...the option of sprinting as a means of increasing your lower body size was brought up. if you are perfectly happy living in gym land, doing your standing calf raises 4x10 and seated calf raises 4x15 and thats all the stimulus you could possibly get....then so be it. but you asked for ways to stimulate your calves to grow and since this isn't "flex.com" you got outide the box answers.

take it or leave it, its your growth and progress that suffers.

and he is also a freak on huge amounts of AAS.

 

[casualbb]

how is this thread so long.

This HAS BEEN ASKED BEFORE. USE SEARCH.

Summary:
genetically you either have shitty calves or don't. Your shape is inherent. IE what we often want as bodybuilders is a large inner gastroc head. but if you don't have that naturally you can't build it. if your calves are naturally small, they will most likely stay small. sucks, doesn't it.

best way to train calves? like you'd train anything else, but with a decent bit of volume because they can handle it.

thread closed because it has degenerated into stupid.