Limited Gym What are Some Good Calf Exercises

[curling]

My gym is very limited on calf exercises. Right now I do the calfs on the leg press after my presses. I also hold a dumb bell while do one legged calf exercises on the back side on the incline bench. Is doing six sets with two different exercinse going to grow my calfs or am I going to need to add something else. If yes, what should I add?

 

[enrage]

people tend to laugh when i say this but walking at a steep incline on a treadmill really works the hell out of my calfs. I found by adding this to my calf workout its helped me add a little extra thickness.

 

[blood_drinker]

well since we have answers like the above, snowboard with a heavy backpack.

 

[curling]

I like snowboarding but I am not sure they have that in my gym. Maybe its in the back or something.

 

[enrage]

ha good one

 

[sysopt]

Jump back on the leg press and change the width between your feet to emphasize one of the 2 heads in the gastrocnemius. I think wide works the inner heads and narrow (feet together) works the outer heads. Also change the placement of the db when you do standing calf raises. Switch sides or put it in front of you.

 

[sysopt]

If you want big calfs make sure you're lifting heavy (3-8 reps to failure).

 

[curling]

Thanks for the reply sysopt. What about sets how many total sets of each exercise?

 

[sysopt]

Actually from my experience and the research I have done, one working set for each exercise is good enough and two is plenty.

 

[Welsh power house]

If you want big calfs make sure you're lifting heavy (3-8 reps to failure).

not true at all, sorry sysopt, i dont want to have a go at you, but calfs respond better to higher reps.....beleive me, my calfs used to suck(still do, but improving!) i used to do reps6-8....then changed to 15+....still not much growth, i now do 20-30 reps, and i hit them twice a week at home, not on any other weights day....believe me higher reps on calf training is the way to go!

I think that there are more slow twitch(red) muscle fibres in the gastrocnemius and soleus oppesed to the (white) fast twitch muscle fibres in other groups.
Slow twitch muslce fibres respond better to endurance tyoe training, this is why you see cyclists and other endurance type athletes with large calf muscles.

peace