Calves.....WTF?

[platinum ice]

What is the best way to grow calves if your genetics sucks for calves? I mean, my arms can easily blow up, but the calves don't seem to grow no matter how hard I would work them. If I need size, what is better, high reps? or low reps- heavy weight? I am getting back into training after a long layoff, and want to get the calves to growing. It sucks when someone looks at you and thinks, "wow, that dude is big. Too bad he doesn't work out legs". No matter if I have big thighs, if my calves are small, my legs look small, as shorts cover most of your legs anyways, all that shows is calves. It sucks to hear crap like that when you bust your butt, and people think you don't even do legs.......

Anyways, I have heard that if you looked at a cadaver, most muscles in the body would be bright red, but the calf muscles are dark red, because of the lifetime of walking on them. Makes them harder to grow. Anyways, when you put that on top of crap calf genetics, is there any killer routine to make them grow? Whacha got?

 

[gjohnson5]

I've done calf raises every way I can think of and they have never grown.

I've found that if I do stationary bike with resistance (toes on pedals only) I can hurt them good

 

[gjohnson5]

But I'm black. We're supposed to be lacking in the calf department. White dudes shouldn't have that problem (assuming you're white)

 

[platinum ice]

But I'm black. We're supposed to be lacking in the calf department. White dudes shouldn't have that problem (assuming you're white)

Lol.... yeah, I'm white. Part of the problem is that before I started lifting, I had the body of a marathon runner. Long, thin, lean muscles. After eating, lifting for years, and a little juice, you can see in my avatar that I can put on some size, but the calves stayed the size of the runner........ bah

 

[protein100]

One solution would be to wear a speedo, so people can see your legs, not only your calves

Since calves are made of fast twitch fibers, like the forearm and abs, I think you should train them with high repetitions, actually until muscular spasm (until you can't do another rep). This is what I do and it works for me. 10 series like this and you'll see some improvement.

Hope it helps.

 

[Sassy69]

Like P100 said w/ the fast twitch muscle fibers - stuff like spin classes, reps in the range of 30+ on calf machines, etc. Consider including some drills like sprints of high knee running, etc. Maybe hit them 2-3 x/ week.

I was majorly born w/ calves - my dad's calves are almost as big as his quads. - I'd donate some to ya, but you'd have to take some of my butt fat as well.

 

[Neo22]

heres a link to a vid with a few calve hybrid sets. Trust me it works!!

http://webcast.bodybuilding.com/fitshow/week30/week30wm.htm

 

[gjohnson5]

Like P100 said w/ the fast twitch muscle fibers - stuff like spin classes, reps in the range of 30+ on calf machines, etc. Consider including some drills like sprints of high knee running, etc. Maybe hit them 2-3 x/ week.

I was majorly born w/ calves - my dad's calves are almost as big as his quads. - I'd donate some to ya, but you'd have to take some of my butt fat as well.

It depends on genetics , but calves are generally more SLOW twitch muscle fiber or Type I muscle , not fast twitch. This is why high reps work for them. But still even high reps never worked for me which is the reason I suggested the bike work

 

[Lee]

try doing the old 100 rep seated calf raise. just start with a weight that you can do with 10-12 reps, and just keep doing set after set til u hit 100 reps. thats the only way mine grow.

 

[mesco]

lee how many times a week you do that? just on legs day?

 

[Lee]

once a week.

 

[platinum ice]

try doing the old 100 rep seated calf raise. just start with a weight that you can do with 10-12 reps, and just keep doing set after set til u hit 100 reps. thats the only way mine grow.

Are you meaning to try to eventually get to the point of being able to do 100 in one set? Or something like 8-10 sets of 10-12? I am slightly confused on what you are saying..

 

[BiggT]

But I'm black. We're supposed to be lacking in the calf department. White dudes shouldn't have that problem (assuming you're white)

I'm white, but the color of my skin is the only way you'd guess, lol....I've got a huge ass, 29-30" thighs, and absolutely NO calves.

 

[Lee]

Are you meaning to try to eventually get to the point of being able to do 100 in one set? Or something like 8-10 sets of 10-12? I am slightly confused on what you are saying..

just try to do as 100 reps in as many sets as necessary. dont wanna go to light, so use a weight that on yout first set you can do 10-12 reps. Only rest for about 15 seconds between sets, and just get to 100 reps.

 

[stevius]

What exercises do you people use to make your calves bigger, and how much weight?

 

[Lee]

stevius before you post a reply try actually reading the previous posts

 

[gjohnson5]

I'm white, but the color of my skin is the only way you'd guess, lol....I've got a huge ass, 29-30" thighs, and absolutely NO calves.

relax , it was a joke

 

[stevius]

Lee, seated calf raises are a mixed bag- Personally, I'm not a fan of those where the seat is housed on the moving parts. I don't like calf machines much but many years ago I spotted a guy using a smith machine and a block. Wow, great now I can use as much weight as I like. I train now because I enjoy it, I have an average persons diet and don't aim to put on much more muscle, BUT I can lift 400lbs pretty good. Now that makes me wonder, if I can train with so much weight, how much some of you guys could lift- 800, 1000, 1500?

How much weight can you put on a modern calf raise machine, and how do the two compare?

 

[BiggT]

relax , it was a joke

So was my reply, man, lol.....well, I am white and I have a big lower body accented by zero calves, lol, but it was posted in good spirits.

 

[norsemuscle]

It depends on genetics , but calves are generally more SLOW twitch muscle fiber or Type I muscle , not fast twitch. This is why high reps work for them. But still even high reps never worked for me which is the reason I suggested the bike work

This is right, calves are mostly genetics. And whoever said that they are mostly fast twitch fibers is INCORRECT. Like Gjohnson said correctly they are mostly slow twitch fibers. People that have more fast twitch in their calves are the ones that can make them grow. I am one of the lucky "white" guys that could run fast and jump high with the brothers, hence more fast twitch muscle fibers in my calves. People of African decent, Italian decent and German\Austrian decent in general have more fast twitch fibers than other racial groups.

But I'm black. We're supposed to be lacking in the calf department. White dudes shouldn't have that problem (assuming you're white)

Thats generally true but you you guys have awesome genetics overall thats probaly one body part your generally weak in but so are most people in general. Also its more of a structure thing than a lack of fast twitch in black guys, your tie ins dont run as low.

 

[norsemuscle]

I'm white, but the color of my skin is the only way you'd guess, lol....I've got a huge ass, 29-30" thighs, and absolutely NO calves.

If your Italian, than you actually have some african decent in you so this makes sense.

 

[gjohnson5]

Speaking of jokes, I remember when the dude in his avatar was speared twice and jackhammered.... By a white guy who does have some calves...

This is right, calves are mostly genetics. And whoever said that they are mostly fast twitch fibers is INCORRECT. Like Gjohnson said correctly they are mostly slow twitch fibers. People that have more fast twitch in their calves are the ones that can make them grow. I am one of the lucky "white" guys that could run fast and jump high with the brothers, hence more fast twitch muscle fibers in my calves. People of African decent, Italian decent and German\Austrian decent in general have more fast twitch fibers than other racial groups.



Thats generally true but you you guys have awesome genetics overall thats probaly one body part your generally weak in but so are most people in general. Also its more of a structure thing than a lack of fast twitch in black guys, your tie ins dont run as low.

 

[gjohnson5]

Dwayne has monster Calves, they are freaky! He got the best of both his black and white heritage.

I thought Dwayne Johnson was Hawaiian or some Pacific Island decent. His dad Rocky Johnson is definitly a brotha , but Rocky's dad was named Miavia or something like that

 

[norsemuscle]

I thought Dwayne Johnson was Hawaiian or some Pacific Island decent. His dad Rocky Johnson is definitly a brotha , but Rocky's dad was named Miavia or something like that

Yea your right, I just checked on a fan site. I always knew he was half something else I just never researched it, pacific islanders can get pretty freaky.

 

[BiggT]

If your Italian, than you actually have some african decent in you so this makes sense.

That would explain it then......at least now I have an excuse, lol.

 

[TheOak84]

2xfailure, fail between 8-12. 3x week, fo sho

 

[thelion2005]

I've done every routine for calves imaginable. I even did that crazy one where you hit them every hour during a day. Looking back I'd have to say that the most effective was from Ken Waller:
One leg calf raises with a db, ball of foot on 2 x 4. 5 sets x 12 twice a week.
Right calf, left calf .... back and forth with no extra rest. Knee locked, foot straight ahead.

I did 3 x 12 every day for 2 weeks and picked up 3/4 inch that stayed.

There is just something unique about this movement. Waller's calves looked like footballs.

 

[norsemuscle]

I've done every routine for calves imaginable. I even did that crazy one where you hit them every hour during a day. Looking back I'd have to say that the most effective was from Ken Waller:
One leg calf raises with a db, ball of foot on 2 x 4. 5 sets x 12 twice a week.
Right calf, left calf .... back and forth with no extra rest. Knee locked, foot straight ahead.

I did 3 x 12 every day for 2 weeks and picked up 3/4 inch that stayed.

There is just something unique about this movement. Waller's calves looked like footballs.

I'm going to try this, I always like to try new stimuli on a muscle group.

 

[liegelord]

All I do for calves are olympic squats and deadlifts. While I have absolutely no biceps peak, I've got decent full calves. But in the first month of doing olympic squats as opposed to the parallel half squats I was doing, I put 1/2 an inch on them. Although the load is less than the squats and deads, I believe heavy pulls and cleans help with calf development.

 

[Protobuilder]

A lot of guys swear by the DC calf training method. I don't know it exactly but it involves a 5 s. pause in the bottom and . . . something else I don't remember. LoL It's supposed to work pretty good.

 

[Sub-Zero]

my main problem for heavy calves is that i just cant get the propper feel of the motion and make mind muscle connection, so between every set, iv been supersetting with bodyweight calves.

so ill do my regular halfassed set, and then just go with zero weight and just completely feel it for a super high rep set, then go back to the heavy one that i cant really feel 100%

 

[mugg0808]

I do calves once a week, I do standing calve raises with about 300lbs, do as many as I can, I'll do about four sets, then I'll do the seated with about 90lbs and do alot more reps. I've got good results so far. Im 6 3 237lbs and my calves are 18 inches.

 

[Lextasy]

heres a link to a vid with a few calve hybrid sets. Trust me it works!!

http://webcast.bodybuilding.com/fitshow/week30/week30wm.htm

did this... ive really never had sore calves until this morning from repeating this in yesterdays workout...

should try it... visable difference too

 

[chilisauce1]

Awesome routine...Can't wait to try it...

 

[TheOak84]

A lot of guys swear by the DC calf training method. I don't know it exactly but it involves a 5 s. pause in the bottom and . . . something else I don't remember. LoL It's supposed to work pretty good.

all HIT routines work

enduring the pain is the hardest part