what works to.... bigger calves??

[nikkita]

Hi to everyone!

I would like to know your opinion on what is the best workout, diet, combination, training frequency... for getting bigger calves!currently I'm on a bulking diet struggling (due my ectomorph type) to get more muscle size. One of my weak points are my calves, that just keep tangling around 13.5" and 14". I would like to add size... I need 14.5" at least.

What has worked for you?? I'm willing to do anything!!

Thanks for reading my post

 

[ZZuluZ]

Heavy, weighted barbell calf raises has worked well for me.

-Zulu

 

[WannaBPowerful]

For me higher reps always works. I do no less than 20 reps till they burn like living hell. I usuially do 2 exercises. Standing weighted calf raises, and seated calf raises. I usuially superset them. My calves grow pretty well, but i make them burn so bad it hurts to stand. Try it.

 

[WarriorPL]

Heavy donkey raises!

 

[louden_swain]

Calves have always been a difficult area for me to develop as well. However, by training them hard, I have been able to gradually add muscle to the area. I recommend training them every other day. Calves are comprised of very very dense muscle tissue, so they require extra intensity. Here is what I suggest:

Workout 1:
Seated Toe Raises - 3 x 25,15,10
Standing Toe Raises - 3 x 25,15,10

Workout 2:
Donkey Toe Raises - 3 x 30
Leg Press Toe Extensions - 3 x 30

Good luck!!

 

[coolcolj]

walk around in them platform shoes 3 times a week

I had 17 inch calves before even set foot in a gym

 

[b fold the truth]

Heavy, weighted barbell calf raises has worked well for me.

-Zulu

How do you do these???? Sounds like something I need to be doing.

When I had a gym to lift in, I would do drop sets on the seated calf raise machine. I would load up several 25's on the machine and do sets of 10, take a 25 off with no rest and go again...I could't walk by the time I was done with my sets...

Variation...and lots of time...years of time are the keys.

B True

 

[coolcolj]

change your walk style - ie walk on your toes, keep off your heel as much as possible. That will add some size in a few months

I've always noticed people who have naturally big calves always walk on their toes.

 

[nikkita]

Thank your very much for your replies... I will try to incorporate your advice into my calf routine to make my reps until they burn as hell.

Louden, how many times per week do you train your calves? how many days do you let them rest?? thanks for the workout suggestion.

how tall platform shoes? now I have good excuse for shopping new shoes

 

[louden_swain]

Louden, how many times per week do you train your calves? how many days do you let them rest?? thanks for the workout suggestion.

If possible, I try and train them every other day. If my calves are fatigued from the previous workout. . . I am sure to add an additional rest day. I guess you can experiment and find out what works for you. Maybe 2 or 3 days a week would be suitable for your needs.

 

[Fantom604]

How do you do these???? Sounds like something I need to be doing.

I think he means like using a smith machine, loading the barbell up in about the highest position (depends on how tall you are) and using a box or platform to do calf raises on. My gym (university) doesn't have a standing calf raise machine, so I have to do these...

 

[ZZuluZ]

BTrue,

I half squat a loaded barbell off a bench and then do some calf raises. You can also put a book or platform to have a longer eccentric but that really requires balance.

-Zulu

 

[b fold the truth]

ZZuluZ: So you are not fully standing? I am still confused.

B True

 

[ZZuluZ]

I explained that rather badly.

Since I don't have a squat rack and only a bench I have to half squat the wait so as to be standing. Then I just perform calf raises with the loaded barbell on my back.

-Zulu

 

[coolcolj]

shoes? now I have good excuse for shopping new shoes

Oh just noticed your female

No not that type of platform shoe Hmm like the strength shoe.

http://www.strength-systems.com/

you can make one yourself using an old sneaker and nailing a wooden block under it. Otherwise just walka round on your toes.

 

[BlkWS6]

Ok in my search for bigger calves, I combed numerious internet sites looking for different types of routines, and stumbled upon something that has me walking funny every time. Ok so here it is: You pick a weight that you can barely do 20x (standing calf raise) (and strict form mind you: heels all the way to the floor, and then all the way up on the toes) So by the time you hit the 20th rep you should be just about dead, however, you are going to continue to go until you reach 75 reps total. You take only enough break (3-4 sec) that will allow you to stand and get another 1-2 reps. Do this all the way up until you hit 75 total. I have introduced several people to this routine, and EVERY single one of them said they had never felt something like that before in their calves. It is key, however, to make sure that you pick a weight that has you failing right at about the first 20 reps, and even more important keep that rest period down super low.......no more then 4sec. You will find your calves will be on fire and you may only be able to get 2-3 reps before having to take a couple second break, but the feeling is undescribable. Give it a try! Good luck!

 

[ZZuluZ]

OR you could do 500 sets of calf raises...and get an even bigger burn!


-Zulu

 

[BlkWS6]

Originally posted by ZZuluZ
OR you could do 500 sets of calf raises...and get an even bigger burn!


-Zulu


Ha. Im guessing this comment is geared at the routine I listed, and although it may sound like overkill it really isnt at all. The whole set itself takes no longer then 5 minutes, hardly a day and night in the gym dedicated to calves. I just found that the combination of a moderate weight and a very low rest period has deemed some results that I can see and feel. Like I stated this is not my own personal "calf concoction" I found it somewhere and gave it a try, and I thought it was pretty awesome. I don't think it is unreasonable to suggest that some people take a measly 5min (contrary to some 1,000 set one day calf cure) and try something that is very intense, if for nothing else just to add a little change to a monontonous calf routine.

 

[Deciever]

at one of my gyms i dont have a seated calf raise machine, so what i do i take a big wooden block, and set it under my toes, sit down on a bench in the smith machine, and take an old preacher curl pad and lay it on my leg and place the smith machine bar on that and do my own variation of seated calf raises.

 

[ZZuluZ]

It's not the duration that bothers me but the intensity.

99% of the time it is intensity, not frequency or volume, which results in overtraining.

Since the calf muscle is predominately slow twitch and you can use high reps and because it's an isolation exercise, you can go to failure without overly stressing the CNS but I still think what you're doing is overkill.

A good burn is not indicative of a good workout.

-Zulu

 

[BlkWS6]

Originally posted by ZZuluZ
It's not the duration that bothers me but the intensity.

99% of the time it is intensity, not frequency or volume, which results in overtraining.

Since the calf muscle is predominately slow twitch and you can use high reps and because it's an isolation exercise, you can go to failure without overly stressing the CNS but I still think what you're doing is overkill.

A good burn is not indicative of a good workout.

-Zulu

A good burn is indicative of taxing a muscle as far as Im concerned. Plus we are talking about calves bro, a muscle group that has to carry my 230lbs ass around every day. So you dont think they are used to intensity!? You're kidding yourself. Im not recommending this routine for chest or biceps, but for a dense muscle group that requires a very very brutal approach to stimulate growth (unless you are the genetically gifted few among us) Doing 5 sets of 10x on a standing barbell are not going to make my calves grow to say the least. But I guess to each their own. My only suggestion is to try it man. Oh btw, this is used sparingly in my routine, once every other week or so to accompany my usual heavy training. Training calves to failure is not going to overly stress your CNS.

 

[ZZuluZ]

'A good burn is indicative of taxing a muscle as far as Im concerned. "

That's why I suggested 500 sets...

Or alternatively you could try 35 drop sets...

"Plus we are talking about calves bro, a muscle group that has to carry my 230lbs ass around every day. So you dont think they are used to intensity!? You're kidding yourself."

No I'm not. During the day they're not going anywhere NEAR NEAR NEAR failure.

" Im not recommending this routine for chest or biceps, but for a dense muscle group that requires a very very brutal approach to stimulate growth (unless you are the genetically gifted few among us) Doing 5 sets of 10x on a standing barbell are not going to make my calves grow to say the least."

Why wouldn't it work? If you incoporate proper periodization, variety you don't need to got 55 reps past failure.

-Zulu

 

[BlkWS6]

That's why I suggested 500 sets...
Please 500 sets doesnt even dicate a burn man. I could space 500 sets across 2 weeks and be just fine. Im stressing short rest, high intensity. You are making a point of volume, which you said is not even responsible for overtraining.


"Plus we are talking about calves bro, a muscle group that has to carry my 230lbs ass around every day. So you dont think they are used to intensity!? You're kidding yourself."

No I'm not. During the day they're not going anywhere NEAR NEAR NEAR failure.
Point is: calves are used to a very high degree of stimulation and use.

" Im not recommending this routine for chest or biceps, but for a dense muscle group that requires a very very brutal approach to stimulate growth (unless you are the genetically gifted few among us) Doing 5 sets of 10x on a standing barbell are not going to make my calves grow to say the least."

Why wouldn't it work? If you incoporate proper periodization, variety you don't need to got 55 reps past failure.
. Bottom line, calves need intensity. Plus, how can you know my recovery? I mean think about it. I know people that train a muscle 2-3x a week and make awesome gains, I do not. We all respond differentely to training, nothing is written in stone. I brought up this routine cause the orginal post said: "post what works for you." If you dont like it fine man, no sweat. If your calves grow off of a low intensity, low volume workout consider it a gift! I just know that I PERSONALLY need exposure to some more intense training to see results. Peace

 

[ZZuluZ]

" Point is: calves are used to a very high degree of stimulation and use. "

No, they are not used to a VERY HIGH DEGREE OF STIMULATION.

'Bottom line, calves need intensity."

SUre, but 55 reps beyond failure?

'lus, how can you know my recovery? I mean think about it. I know people that train a muscle 2-3x a week and make awesome gains, I do not. We all respond differentely to training, nothing is written in stone. I brought up this routine cause the orginal post said: "post what works for you." If you dont like it fine man, no sweat. If your calves grow off of a low intensity, low volume workout consider it a gift! I just know that I PERSONALLY need exposure to some more intense training to see results. Peace "

I completely agree. If it works for you...great! But you told others to try it as well and I don't think it's a good idea.

I'd recommend more sets, and more frequently, not 55 reps beyond failure.

Peace.

-Zulu

 

[BlkWS6]

Originally posted by ZZuluZ
" I completely agree. If it works for you...great! But you told others to try it as well and I don't think it's a good idea.


Peace.

-Zulu

I hear you man, but you assuming that it can't work for others is you assuming once again that all bodies respond the same to training (ie. it would be an overload for everyone), which you and I both know is definitely false. Do I think everyone will see great results? Of course not. But if one single person gets something great out of it, it is worth posting I believe. Thats what I love about this forum, people post all different sorts of ideas, and we all have the chance to try them out and see if they work. You are essentially telling others to try your routine (barbell raises), and I may not think it is a great idea, but far be it from me to try to tell you it isn't something that should be posted (Im not insinuating that you told me I shouldnt post btw). We all respond differentelyk, therefore, I believe a useful thread should be one filled with a bunch of different approaches one can choose from to find what exercise, sets, and reps fit them best. I made my contribution, and you made yours. Cool with me.

 

[ZZuluZ]

Well, I've been trying to dispel the myth that going to failure is necessary to overload a muscle.

Your routine may work, but I fear it may be overtraining.

I feel more volume and more frequency would be a better alternative.

But yes, you've described a routine [or rather, method] worth considering. I was just offering my 2C.

In the end, you have to see what works best for you. I just wanted to show people the other end of the spectrum so they could try that as alternative and stick to what works.

Cheers,

-Zulu