Design me a calf routine....

[coolcolj]

NeedSize I don't think there is an optimal number, I've done as little as 2 sets and have gotten results. I find that there is usually an accumlation of work done by the calves as is when you consider the whole leg workout.
Then you just need to polish them off .

It would be wise the vary the set and rep count, intensities, and exercises every 3 workouts anyway in your case.

 

[RusPA81]

Thanks for the ideas guys, I'll give them a try. My biggest question is around number of sets, I've done anywhere between 3-10 working sets and cant really seem to find a number that works for me

From what I understand its pretty hard to overtrain to your calves, so to many sets shouldnt be a problem. I personally need 8-12 heavy sets atleast twice a week to get any results. I may be wrong on this approach though as my calves are my week link too. I have found that 8-12 rep range works the best though.

 

[WarriorPL]

When doing heavy shrugs, go up on your toes. Mine blow up like that, but regular machines work as well. I naturally have huge legs... 17.5 inch calves ATM

 

[b fold the truth]

There is something about explosive training that will make them grow.

Needsize...I am serious when I suggest this. Find a way to hook yourself to your car/truck and pull it via harness. Your calves WILL grow and so will you quads.

I train mine 2x per week...both standing. One day is heavy and with weights. I do Standing calf raises and each week I do either 5's, 8's, or 10's. I rotate the three in that order and set a PR each week I come back to that rep scheme.

On Wednesday's I do some standing calf raises without weight. I stand on a door step in my garage and do 5 both, 5 left, 5 right, 5 both, 5 left, 5 right, 5 both. I rest a couple minutes then repeat that.

I also like the jumping calf raises. I will put 135 on the bar, stand up with it and very very slightly bend my knes and jump as high as I can with the bar on my back. I'll do sets of 5-10 reps...

B True

 

[Lord_Suston]

hey needsize,
try for 6-7 sets

3 of your sets should be done high volume around 18-24 reps and the other 3 sets should be done nice and slow with a pause at the top and bottom for 2 sec for 8-12 reps with the same weiight. alternated back and forth between fast sets and slow sets and the last set should be a strip set... always worked for me

 

[the People's Champ]

Single leg calf raises holding a single dumbell, other hand for balance. slow down and then explode up, fling yourself up as fast and hard as you can. Hold the top for a sec or two. Poundage doesn't matter as much 6-10 reps. And yes its hard to balance, but that's why it works.

sweet jeesus. I did these today after my leg workout, and dayamn. these toe up my calves. I did like 6-7 sets of five because the hardest thing to do was trying to balance. I had like a #35 plate on one hand and tried doing raises with the same side leg. not as easy as you think. I stuck my opposite arm and leg out just to counter balance. I was getting all kinds of looks from other in the gym, but I totally feel this exercise blasting my calves.

Props CCJ

 

[needsize]

B, if I can find a way to do that I'll give it a go. I tried your farmers walk deal for traps after my deadlift workout today. I grabbed the 105lb'ers and did a few laps around the gym, people were looking at me like I was lost but man did I feel that!!

 

[coolcolj]

sweet jeesus. I did these today after my leg workout, and dayamn. these toe up my calves. I did like 6-7 sets of five because the hardest thing to do was trying to balance. I had like a #35 plate on one hand and tried doing raises with the same side leg. not as easy as you think. I stuck my opposite arm and leg out just to counter balance. I was getting all kinds of looks from other in the gym, but I totally feel this exercise blasting my calves.

Props CCJ

You probbaly didn't need to use any weight to start off with, and then just adding progressively heavier weights each workout that aren't that heavy will cause growth. You probbaly wasted a chance to milk extra growth before reahcing the the heavier stuff

 

[b fold the truth]

CCJ has me convinced that plyos and other more 'athletic' ways of training the calves are VERY good for strength and growth.

B True

 

[the People's Champ]

You probbaly didn't need to use any weight to start off with, and then just adding progressively heavier weights each workout that aren't that heavy will cause growth. You probbaly wasted a chance to milk extra growth before reahcing the the heavier stuff

so you are saying start off with none to little weight? and then progressively adding weight for this exercise? no prob, doing them was fun enough for me. next time I will do that. thanks for the tip CCJ.