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 Women's Discussion Board
 Calf routine
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| Author | Topic: Calf routine | ||
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Amateur Bodybuilder 
Posts: 199 |
Don't have much time? Try this one, just once per week. No other calf work until the next week. I know this may be difficult psychologically, but try to deal with it. It will work. Week 1 (heavy calves) Warm-up and stretch calves 1) Toe presses (leg press machine) 630 x 12 (10 sec break) 5 min rest (enough time for partner to go) 2) Seat calf machine 130 x 15 (10 s break) 5 min rest 3) Standing calf (smith machine) 200 x 20 (10 s) Light week 2 - 3 sets of 15-20 reps each of the above exercises in a rotation. Lighter weight, 30-60 sec breaks between sets. Always full range of motion, peak contraction, controlled reps. It is OK for the last few reps to decay into limited ROM, just control them. Keeps the legs straight and hips motionless on the standing heel raises and toe presses. You want all the motion around the ankle. Adjust the weight to your strength. Watch them grow. F1     | ||
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Amateur Bodybuilder
Posts: 66 |
OUCH!!!!!!!!! they hurt thinkin about it  | ||
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Elite Bodybuilder 
Posts: 1392 |
That is a similar concept to how I trtain calves---different exercises, but same approach with the drop sets, however I do no rest between drop in weight, and I do a total of 30-35 reps per set. It really helped bring up my calves this year.... | ||
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Moderator 
Posts: 1951 |
So do we bend the knee on the standing/press or lock the legs? ------------------ Lobo | ||
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Elite Bodybuilder
Posts: 870 |
Solid calf routine.
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Amateur Bodybuilder
Posts: 50 |
HAMSTRING CURLS WITH TOES POINTED 2 SETS 8 TO 12 REPS DONKEY CALF RAISES 18 TO 20 REPS SEATED CALF RAISES 18 TO 20 REPS 2 SETS PF EA. ABOVE NOTE I TAKES HIGH REPS TO BURN THE CALFS | ||
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Amateur Bodybuilder
Posts: 199 |
Lock the knees or just short of lock out, but keep the quads out of the standing and toe press movements. I prefer to end with partial reps that decay into an isometric stretch rather than boosting a few with the quads, esp on the leg press machine. The goal with of the drop set (weight) is to be just barely able to get full ROM on all but perhaps the last few reps. Make sure the safety catch is in place should your feet slip on the leg press machine. F1 | ||
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Amateur Bodybuilder
Posts: 225 |
That's a recipie for COWZ not calves!!! MOOOOOO!! I'll give it a try. Am I the only one who "forgets" to do calves on leg day because of the projectile vomit that stops the last few reps of squats?? Just thought I'd ask. WW | ||
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Pro Bodybuilder 
Posts: 483 |
Standing calf raises and toe presses on the leg press machine. How different are they? I've always wondered because the seem to be so close in movement exept you are bent at the hips. ------------------ | ||
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Amateur Bodybuilder
Posts: 199 |
Standing heel raises and toe presses are similar. If the legs are kept straight, the gastroc. is stressed. I like to do two movements for the gastroc. since it is a large muscle, with a movement for the soleus inbetween. With my clients, I will start with standing, then seated, then finish with donkey raises with me (255 lbs) and sometimes another person on their back. We do two sets with forced reps, and perhaps a drop set if there are two people on the subjects back. Regarding the stomach issue. I keep stressing the concept of light/heavy days if you want to make progress. If you do calves on heavy legs, make it light calves. Do the heavy calf routine on a lighter leg day. Less is better. F1 | ||
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Pro Bodybuilder
Posts: 483 |
Ahhh. Thanks. | ||
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Moderator
Posts: 1951 |
My cafe' workout (get it... cafe' - ok, bad one) Anyway here is my cow pie plate: Seated (after each set, the last rep you fully extend to the bottom and strech for a min 10sec., then press it back up - you WILL need a spot for this - IT IS PAINFULL) Set 1 90lbs 18 reps Donkey Set 1 400lbs 15 reps That's it. I will do this about once a week and usually on my dumbbell carry day. (up and down the stairs) ------------------ Lobo |
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posted December 27, 2000 08:57 AM