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How many reps do you do for calves?

How many reps do you do for calves?

  • 6-10

    Votes: 6 8.0%

  • 10-15

    Votes: 24 32.0%

  • 15-20

    Votes: 23 30.7%

  • 20-25

    Votes: 8 10.7%

  • 25-30

    Votes: 3 4.0%

  • 30+

    Votes: 11 14.7%
  • Total voters
    75
samoth said:
I've always kept them relatively low, in the 6-15 rep range with 10-15 sets.




:cow:
Click to expand...

Hmm, that's new to me. Never tried more sets on calves before.

I'm open to everything tho and i'll give it a try cause my calves

grow very little. I see results with what i do, but not what i want.

How many days a week you train em?
 
bca21 said:
calves grow better with high rep sets as well does forearms
Click to expand...
That's a common belief that I never bought into.
Your walking around all day, so your calfs are getting thousands of light weight reps all the time. They're used to this, so why train them with more light weight reps?
I say hit them heavy with low reps - something they're not used to.
Or sitting calf raises. That's a angle they never get hit with during daily activity.
My 2cc's.
BTW my calves aren't good, so my results don't prove the effectiveness of my theory.
http://i10.tinypic.com/524hbub.jpg
 
Low rep. in the 12-15 range, but i do at least 8 sets and i make sure that by my last rep on every set my calves are dead.
 
for calves I'll do ten plates using leg press usually for 55 fro 2-3 sets sometimes after I'll do a couple sets 33 reps but not always and on a slow when I'm feelin pretty gassed I may just go 33 for a few sets. don't usually get that good burn until about halfway through and then the last 1/3 or 1/4 is the best part!!!
 
Nelson Montana said:
One set of 75 reps in as little time as possible.
Click to expand...

Sounds interesting.

What exercise and weight? How long does it typically take you?

When I really feel like punishing my calves I have a workout that I do that consists of almost 2000 total reps.
 
thebadguy54 said:
Sounds interesting.

What exercise and weight? How long does it typically take you?

When I really feel like punishing my calves I have a workout that I do that consists of almost 2000 total reps.
Click to expand...


No need for more than one set of 75 reps.


Of course, genetics are a big factor, especially with calves since they'e type II slow twitch muscles.

However...

High reps for calves aren't effective because those musclesare used to high reps.

Low reps aren't effective because those muscles aren't designed for that purpose so the tendon takes the majority of the strain. (The Achiles tendon is incredably strong).

That leaves time under tension. This is an original concept explained in my book.

I couldn;t find the original article, bor now, here you go -- A thread that expalins The 4 Minute Calve Workout. The only calve routine you'll ever need again.

WARNING. DO NOT attempt to do more than one set!

http://www.elitefitness.com/forum/w...nelson-montanas-calf-routine-week-274461.html
 
Nelson Montana said:
One set of 75 reps in as little time as possible.
Click to expand...

Nelson lol, i'm gonna call you the punisher. Your calves are gonna be crying after that workout.

I feel sorry for your calves and the hell they have to go through on training days, poor guys :(
 
krbn08 said:
How many reps do you do for calves?
Click to expand...
I've always done sets of 12-15. I usually do them on leg day between my different leg workouts. I try to hit my abs/calves/forearms/traps twice a week.I've also been told when your doing calf exercises that if your going for the nice round basketball shaped calves, not to let your heels go below parralel with the ground on your way down.Pause at the top and squeeze for a couple seconds each rep also. Thats all did'nt mean to ramble!
 
krbn08 said:
Hmm, that's new to me. Never tried more sets on calves before.

I'm open to everything tho and i'll give it a try cause my calves

grow very little. I see results with what i do, but not what i want.

How many days a week you train em?
Click to expand...

More like how many times a month I do calves, lol.

I never got the high-rep schema for calves... I mean, we walk on the things all friggin' day. Why do the same thing in the gym that one does outside the gym?

Get a 40-50lb weighted vest and walk/run in that for additional work.



:cow:
 
Calves are a slow twitch muscle. They should trained with high reps and the rep speed should slow and consistent emphasizing strecthing on the bottom of the movement and contracting on top. I have a B.S. in Exercise Science and not to brag but I have some of the most insane calves pound for pound I have ever seen and they were not always like this until I started doing this type of routine.
 
joefitt said:
Calves are a slow twitch muscle. They should trained with high reps and the rep speed should slow and consistent emphasizing strecthing on the bottom of the movement and contracting on top. I have a B.S. in Exercise Science and not to brag but I have some of the most insane calves pound for pound I have ever seen and they were not always like this until I started doing this type of routine.
Click to expand...


Definately good to have you around the board... Share the info ! :)
 
joefitt said:
Calves are a slow twitch muscle. They should trained with high reps and the rep speed should slow and consistent emphasizing strecthing on the bottom of the movement and contracting on top. I have a B.S. in Exercise Science and not to brag but I have some of the most insane calves pound for pound I have ever seen and they were not always like this until I started doing this type of routine.
Click to expand...

Preach on my brother.
 
For calves I do deads, cleans, and snatches, and occasional hiking, which seems to give my calves a great pump, but I can't attribute my calf development to the hiking because its not regular part of my routine.
 
Singleton said:
For calves I do deads, cleans, and snatches, and occasional hiking, which seems to give my calves a great pump, but I can't attribute my calf development to the hiking because its not regular part of my routine.
Click to expand...

I can see how cleans and snatches work the calves... but deadlifts? I keep my feet flat and push through my heels.
 
you use your calves every day, they are always being used, walking, moving, stairs and so on, if you want to see decent calf growth you must work your calves much harder and more often IMO
 
I try to alternate between doing low reps one workout, then high reps the next workout. I work my calves ed or eod depending on how they feel.
 
I think the Nelson 75 routine makes a lot of sense. I was going very heavy with my calves until I tried this today, and I had to stop early becase it felt like something was tearing! It seems to hit MORE muscle fibers in the calves than just full-out heavy lifts.
 
Mac173 said:
High reps.
Low reps don't do anything for me.

I like Nelson's 75 routine, works very good.
Click to expand...
only thing that makes my calves sore. important for me to switch fro standing to seated
 
over on the weight training board Anthrax Invasion used to post info on calves 'till he got banned. Basically you have to eliminate the stretch you get from the achilles tendon (sp).

use a block so you can get a full stretch, pause at the bottom fully extend for 3-5 seconds, slowly press up and squeeze at the top, hold it again. Just pumping up and down doesn't seem to do much b/c you do that all day walking anyways.
 
Powerbuilder333 said:
That's a common belief that I never bought into.
Your walking around all day, so your calfs are getting thousands of light weight reps all the time. They're used to this, so why train them with more light weight reps?
I say hit them heavy with low reps - something they're not used to.
Or sitting calf raises. That's a angle they never get hit with during daily activity.
My 2cc's.
BTW my calves aren't good, so my results don't prove the effectiveness of my theory.
http://i10.tinypic.com/524hbub.jpg
Click to expand...


I hear that too, i heard ppl say that you should do low reps with as much as 3 times your body weight to shock your calves
 
Here's my new theory . . "Variety"

Why choose just one rep range? When you can do each rep range.

Right now, i'm switching up my routine on my calves.

I'm going to hit it from every angle and do every weight/rep range.

Here's my workout for my calves today . .


5 sets of 6-10 reps (seated), 5 sets of 6-10 reps (standing).

2 sets of 25 reps (seated), 2 sets of 25 reps (standing).

1 set of 75 reps (seated), 1 set of 50 reps (standing).

[I must give thanks to Nelson for the 1 set of 75 reps routine]


I'm going to do this three times a week and run hills twice a week.

Happy lifting :)
 
I have always had problems developing calves. Started concentration standing raises (one leg at a time). Its only been three weeks and the results are pretty amazing, showing considerable growth after a limited amount of time.
 
I started doing concentration raises (stood up, one leg at a time). The results are quite amazing in such a short space of time considering i have struggled with calves so much previously.
 
the 75 rep, eod routine is working when NOTHING else has. it's not an overnight miracle but progress is progress. i'll take anything i can get on these suckers
 
You didn't include a category for zero.

My calves are the most well developed muscle on my body and all I do for legs is deadlifts, squats, and run 18 miles per week.
 
nydj66 said:
You didn't include a category for zero.

My calves are the most well developed muscle on my body and all I do for legs is deadlifts, squats, and run 18 miles per week.
Click to expand...
Don't ever talk to me again :evil:
 
krbn08 said:
How many reps do you do for calves?
Click to expand...


3 standing sets, about 2 minutes apart.- the first two at 50 reps, the last one to fail. The first free, the second two weighted. My calves look like Olive Oyles :(
 
no way i'm reading through this whole thread, but i'll throw in another plug for Nelson. i heard about his way of training calves a couple years ago, and have not done it another way since. do it.
 
i have been doing the 75 routine, but here lately i haven't been able to get all the way through it no mater what the weight. i think it is learing how to contract my calves better. they get so pumped now I can't do anymore. i have never been able to get a pump from my calves until using this and hitting them eod. got a long way to go though. anybody ever direct inj.?
 
krbn08 said:
How many reps do you do for calves?
Click to expand...


i do mine on 15-20 range. i never have been totally happy with my calves so maybe I will try the lower rep more weight tgeory and go 8-10reps
 
None. I don't really do calves (specifically) more than every other month or so.

Here's a pic, though...so you can see what I'm working with, calf-wise:

dumbell.JPG
 
Anthony Roberts said:
None. I don't really do calves (specifically) more than every other month or so.

Here's a pic, though...so you can see what I'm working with, calf-wise:

dumbell.JPG
Click to expand...
i wouldn't waist my time on calves if i were you.




i might spend it in the tanning bed though. LOL. j/k
 
mobro said:
i wouldn't waist my time on calves if i were you.




i might spend it in the tanning bed though. LOL. j/k
Click to expand...

That was taken in the winter! Yeah...I'm pale as hell...damn Irish genetics...
 
mobro said:
i wouldn't waist my time on calves if i were you.




i might spend it in the tanning bed though. LOL. j/k
Click to expand...


:FRlol:
 
I do 4 sets of 15-20 with as much weight as I can. I get compliments on them all the time and I barely work them. Funny how things work.
 
Now here's another great thing:

In that pic, which was 3 YEARS AGO (I'm 30lbs heavier now)....I hadn't worked shoulders directly in about 5 years.
 
Anthony Roberts said:
Now here's another great thing:

In that pic, which was 3 YEARS AGO (I'm 30lbs heavier now)....I hadn't worked shoulders directly in about 5 years.
Click to expand...
just giving you a hard time for the easy calves. i would trade a good tan for good calves anyday. it's not hard to get a tan. almost impossible to build calves against genetics. Good shoulders though. I am starting to hit my shoulders diff after getting a little advice. apparently you think they are easily over worked too.

check out the ADD thread in C&C if you get a chance
 
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