OPinions on Arnold's Calf-Annihilation Workout...

[Fryzie_unBuff]

My calfs are shocking.. ive tried training them once, twice, 4x per week (sets 3-6) and they wont grow.

What are you opinions on arnolds calf-annihilation workout? he had really poor calfs until he started using this workout. Do you think I should give it a lot? I'd a set an entire day per week to just working out the calfs (+forearms/abs).

Here it is...

Machine calf raises 10x10
Seated calf raises 8x15
One-leg calf raises 6x12

What you think?

 

[HaZaRDouZ]

variety is the key.

think of people who have huge calves;
soccer players, runners, etc.
i prefer higher sets and reps for calves, only once a week
maybe 4-8sets 15-25reps
i feel out every exercise, so my estimations are very loose.
get in touch with how your body works and there, you will find the secret to your calves

 

[Fryzie_unBuff]

variety is the key.

think of people who have huge calves;
soccer players, runners, etc.
i prefer higher sets and reps for calves, only once a week
maybe 4-8sets 15-25reps
i feel out every exercise, so my estimations are very loose.
get in touch with how your body works and there, you will find the secret to your calves

yeh see thats how i started off training calfs and they never grew

arnie said you really need to shock the calfs.. like in 1 session youll train it like heavy for 20 sets, then a cple days later do only a few sets with high reps, then mod sets/mod reps etc.

wot u think bout that

 

[*Bunny*]

I think you will only know what works for YOU if you give it a shot & share your findings

I have big calves, but lack defintion, even when my BF was at it's lowest, still NOT what I need them to look like ...

Can you post a calf pic?

So you calf work with toes pointed IN/OUT/FORWARD at all? Single Leg as well as both legs?

 

[s8nlilhlpr]

I know there were a lot of posts about this recently, 'cause I remember Anthrax getting pissed that he had to keep posting the same info. Most people use the stretch reflex EVERYTIME they use their calves. The only way to make them grow, is to eliminate that reflex. If I remember correctly AI recommended doing standing calf raises with a 2 second pause at the bottom of the rep. That ensure you are using the muscle to move back up, not the elasticity of your ankles.

 

[WR66215]

I know there were a lot of posts about this recently, 'cause I remember Anthrax getting pissed that he had to keep posting the same info. Most people use the stretch reflex EVERYTIME they use their calves. The only way to make them grow, is to eliminate that reflex. If I remember correctly AI recommended doing standing calf raises with a 2 second pause at the bottom of the rep. That ensure you are using the muscle to move back up, not the elasticity of your ankles.

Exactly right! I only do calfs twice a week, but just like other muscle groups you constantly have to shock your calves in order to grow. I like high rep work in most all situations to define the muscle since I naturally have large, muscular calves. One of my lifting buddies, however, had a great deal of trouble adding some size to his calves. He sticks with heavy weight, once a week, incorporating pause reps and failure sets. The other day he goes light weight and really pounds out the reps. Anyway, hope that's helpful in some way. Good luck!

 

[Anthrax Invasion]

Uch, not another one. I'm not posting this anymore after tonight:

Do some heavy stuff, some light stuff. 6-8 and 10-12 rep ranges will work best. Do some seated, some standing. Pause at the top and get a squeeze, slowly lower into a stretched position (i.e., do it off a block) and PAUSE. Hold, then raise back up. Most assholes bounce out of the bottom, and the achilles tendon stores energy like you wouldn't believe (wonderful way to conserve energy when walking - something we do all the time) so if you don't pause and release that stored energy, you spring up easily and don't target the muscle very well.

No magic here. Calves are also a very genetic bodypart. You can add mass to them, sure. In a year of HST I know a few people who have added a full inch to their calves (these are already thick guys, mind you). A higher frequency also helps the calves, since they're used very often.

As with everything else, give it a fatigue and tension stimulus (i.e., high & low reps for metabolic/sarcoplasmic & sarcomere work), add weight over time with overeating, BAM - GROWTH. This is NOT difficult.

NOT DIFFICULT.

Alternately? Get REAAAALLLLY FAT. Then walk a lot. Then lose weight, and hope you keep your beefy man calves.

 

[Illuminati]

stimulate don't anniliate

 

[Anthrax Invasion]

stimulate don't anniliate

And make sure to annunciate whilst you masticate.

 

[maldorf]

I think its a big mistake to do calves less than twice per week. They heal up fairly fast and need that constant stimulus. I used to do calves only 2x per week and had stagnated. I went to doing them 3x per week and gained a half inch pretty fast. I have kept my calves the same size as my upper arms, about 19 inches now. I like reps in the range of 6-14. I think you need to do all ranges of reps. I also only do one exercise each day I train calves, took this from an article I read written by Lou Ferrigno back in the 80s. As soon as I did his workout, I began to grow.

 

[cactus_jack]

my recent growth in calves has come from doing them twice a week, and really heavy. 5-6 reps for me. I have tried alot and this seems to work for me so far.

 

[justinjones1963]

Arnold's is good but I agree with the posts that say you need variety.

Hit his workout three times per week (remember rest is important) then the next week do ultra-high reps (sme exercises) but cut the weight and try to do anywhere from 50-100 reps / 4 sets each. This sounds insane but it works. I have crappy genetics all around and my calfs are not exception. They are now decent but it took some pain and lots of time to get there.

I drive a clutch and if my foot is not shaking on the way home when I have to hit it I know I didn't work my calfs hard enough.

 

[Anthrax Invasion]

Arnold's is good but I agree with the posts that say you need variety.

Hit his workout three times per week (remember rest is important) then the next week do ultra-high reps (sme exercises) but cut the weight and try to do anywhere from 50-100 reps / 4 sets each. This sounds insane but it works. I have crappy genetics all around and my calfs are not exception. They are now decent but it took some pain and lots of time to get there.

I drive a clutch and if my foot is not shaking on the way home when I have to hit it I know I didn't work my calfs hard enough.

The answer is clear - for huge calves, get a car with a manual tranny.

 

[s8nlilhlpr]

The answer is clear - for huge calves, get a car with a manual tranny.

None of those sissy power brakes or steering either. If it doesn't drive like a tank, its not manly enough ;-).

 

[SgtSlaughter]

just chimin' in to mention you won't grow shit unless you eat too... make sure your diet is on point for growth.

 

[silver_shadow]

just chimin' in to mention you won't grow shit unless you eat too... make sure your diet is on point for growth.

he seems to be banned!