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Which muscle pain wise burns the most durning workout?
- Thread starter pip88
- Start date
I'm always open to new calf routine ideas. Mine are gentically weak, and I need to get them up for sure. long skinny legs I have. Got squats tomorrow though. Only one thing to do, and that is to just do it.
My legs are genetically skinny as well....they have improved over time offcourse with all the training, but I'm not as genetically gifted in that department as I am with my back
Ok... Here are my thoughts on calf training....
Our calves can handle a lot of volume. Everything we do throughout the day standing upright puts stress on our calves. Why would you go to the gym and hit them with a ton of volume? Also I see a lot of guys bouncing around and using a poor range of motion and too much weight on most calf exercises. These are the same guys with small calves that never seem to grow. I am also not genetically gifted in the calf department, but I have found what works best for me and they are growing nice. This is what I do...
Calves are trained twice every eight days. I rotate through 3 different exercise(leg press raises, seated raises, standing raises) but I only do ONE exercise each time I train calves. I add weight or reps each time I train them and I use a full range of motion with a controlled negative and a 2-4 second pause in the bottom with a full stretch. I only do two sets. One set is a light warm up to get some blood flow. The other set sucks lol. For the work set you basically pick a weight that you hit complete failure with at 12-15 reps, but your goal is to get 30 reps total in this one set. This is how you do it. Do 12-15 reps to failure, then take ten to fifteen deep breaths and go to failure again, then take ten to fifteen more deep breaths and go to failure once more. So you are doing three mini-sets within the one set. I usually will get between 25-30 reps with this set. When I hit 30 reps I will increase the weight for that exercise. Always note your weight and reps in a log book. Not just for these exercise, but for everything you do. After this "rest-paused" set go stretch each calf on a block or platform for 60-90 seconds to expand the fascia.
If you guys decide to do this check your ego. Doing this right will give you some sick growth and the weights will go up fast in time. For example when i started doing this I was using 3 plates a side for the leg press raises. I am now up to 6 plates a side and I will be adding weight next time I do them.
Our calves can handle a lot of volume. Everything we do throughout the day standing upright puts stress on our calves. Why would you go to the gym and hit them with a ton of volume? Also I see a lot of guys bouncing around and using a poor range of motion and too much weight on most calf exercises. These are the same guys with small calves that never seem to grow. I am also not genetically gifted in the calf department, but I have found what works best for me and they are growing nice. This is what I do...
Calves are trained twice every eight days. I rotate through 3 different exercise(leg press raises, seated raises, standing raises) but I only do ONE exercise each time I train calves. I add weight or reps each time I train them and I use a full range of motion with a controlled negative and a 2-4 second pause in the bottom with a full stretch. I only do two sets. One set is a light warm up to get some blood flow. The other set sucks lol. For the work set you basically pick a weight that you hit complete failure with at 12-15 reps, but your goal is to get 30 reps total in this one set. This is how you do it. Do 12-15 reps to failure, then take ten to fifteen deep breaths and go to failure again, then take ten to fifteen more deep breaths and go to failure once more. So you are doing three mini-sets within the one set. I usually will get between 25-30 reps with this set. When I hit 30 reps I will increase the weight for that exercise. Always note your weight and reps in a log book. Not just for these exercise, but for everything you do. After this "rest-paused" set go stretch each calf on a block or platform for 60-90 seconds to expand the fascia.
If you guys decide to do this check your ego. Doing this right will give you some sick growth and the weights will go up fast in time. For example when i started doing this I was using 3 plates a side for the leg press raises. I am now up to 6 plates a side and I will be adding weight next time I do them.
B
Big_BK
Guest
I have some thick legs but calves are still a little weak. Strength wise they are fine but size wise there not.
looks like you have well-developed calves in your avi bro
B
Big_BK
Guest
Yeah but i want some freak calves, lol. I have the genetics for it. My dad has massive calves and he never trains them, i always give him shit saying his calves are bigger then his quads, hahaha.
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