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How do you bros train your calves
- Thread starter o`boy
- Start date
I do calves after squats and leg presses. I only work them 3 sets on an inclined calf sled. Now sure how to explaine it. It like a small chair with a low back and handles on the sides. Its at a slight angle so the seatback can place some of the weight on your hips(damn good thing too). I try for 10 reps but sometimes get much higher and when that happens, I usually shock them by adding a lot more weight. There are some "weight stack" standing machines at my gym but none of them have nearly enough weight for me so I am real limited in what I can use.
Razarsharp
New member
Calf expert - the only feature that I can compare to any pro.
Seated (4-6 sets)- take a lightly wide position, go deep into the movement and always slow. Use a weight you can get 8-10 easily but 15-18 makes it hurt like hell.
Standing(machine)(4-6 sets) - this is the key for overall development, not size. Use a weight you can get at least 18 with, but it burns. Take a normal shoulder width stance but place your feet so they point out, almost like 45 degree angles. Do 10-15 slow and deep. Without hesitation or rest, move them to the exact opposite, 45 degree angles in. Repeat. Then again, without rest, place them straight and close. Repeat.
Leg Press Machine(3 sets) - go fairly heavy, use a full range of motion, one leg at a time. Never drop below 10 reps because if you do then the weight is too heavy and your control will hurt your progress.
Standing(dumbbells)(3 sets) - this is for burn outs only. You can't get a strong foothold and usually have too much focus on control and the weight in your hands to give it a necessary push. Use a high rep range to pump them out before calling it quits...like 18-30.
Train calves heavy on leg days and light 3 days later with arms, abs, or shoulders. Give it 6 weeks without any delays - take before and after photos to gauge your progress.
Good luck!
Seated (4-6 sets)- take a lightly wide position, go deep into the movement and always slow. Use a weight you can get 8-10 easily but 15-18 makes it hurt like hell.
Standing(machine)(4-6 sets) - this is the key for overall development, not size. Use a weight you can get at least 18 with, but it burns. Take a normal shoulder width stance but place your feet so they point out, almost like 45 degree angles. Do 10-15 slow and deep. Without hesitation or rest, move them to the exact opposite, 45 degree angles in. Repeat. Then again, without rest, place them straight and close. Repeat.
Leg Press Machine(3 sets) - go fairly heavy, use a full range of motion, one leg at a time. Never drop below 10 reps because if you do then the weight is too heavy and your control will hurt your progress.
Standing(dumbbells)(3 sets) - this is for burn outs only. You can't get a strong foothold and usually have too much focus on control and the weight in your hands to give it a necessary push. Use a high rep range to pump them out before calling it quits...like 18-30.
Train calves heavy on leg days and light 3 days later with arms, abs, or shoulders. Give it 6 weeks without any delays - take before and after photos to gauge your progress.
Good luck!
to ensure development of total calve also make sure you vary the positioning of your toes... i.e. pointing out... pointing in... and straight. Also remember that seated raises hit the calve differently to standing.
I hit calves with as many reps as I can since they see a lot of activity daily lugging ur body around so they are not easy to shock.
STUBS
I hit calves with as many reps as I can since they see a lot of activity daily lugging ur body around so they are not easy to shock.
STUBS
It's the only part I dominate on stage every time usually!!
My advice > Destroy them every workout. Failure on every set.
Light stretching in-between each set as your rest, 30 seconds max. Vary your workout, always do a straight leg (leg press calf or donkey presses etc.) movement first followed by bent knee (seated calf) at the end.. Heavy one day light the next.
Train thewm as soon as they heal. That depends on you and how fast you recuperate. Minimum of 6 sets, Max of 12 sets..
They shouldn't take any longer then 10 - 20 minutes.
My advice > Destroy them every workout. Failure on every set.
Light stretching in-between each set as your rest, 30 seconds max. Vary your workout, always do a straight leg (leg press calf or donkey presses etc.) movement first followed by bent knee (seated calf) at the end.. Heavy one day light the next.
Train thewm as soon as they heal. That depends on you and how fast you recuperate. Minimum of 6 sets, Max of 12 sets..
They shouldn't take any longer then 10 - 20 minutes.
Razarsharp
New member
Treat your calves as you would any muscle group. Train them as if you're training any muscle group. High intensity and for at least 30-45 minutes. Light days are for touch up so no longer than 15-20.
Cardio equipment can help too. I'm sure you do cardio so switch it up to include a stepper for 20 minutes twice a weak - heavy on the toes light on the heels. And do the incline treadmill like mentioned above.
Cardio equipment can help too. I'm sure you do cardio so switch it up to include a stepper for 20 minutes twice a weak - heavy on the toes light on the heels. And do the incline treadmill like mentioned above.
