calf routines

[maldorf]

think im gonn start training both ways seated and standing

You really need to hit the seated hard to build up the soleus. Once you build that up you get that nice diamond shape. Once I built up my strength on the seated you could really see my soleus. Very important IMO. I worked up to being able to do 3 45's on each side. Its amazing how fast the strength comes on once you hit it hard and consistent.

 

[PitbullTank]

just how phil said in his calf training thread...load the smith machine...no stretch, just raise rite from the floor...ive struggled with calves and the last few months this method has caused progression that everyone has noticed...i try to get about 15-20 reps for most of it...8-10 on heavy set...i finish them with seated and higher reps......feels good to actually have sum now...thanks phil

 

[king augustus]

that sounds cool so you do it on the smith machine standing flat the floor?

 

[BIGKIWI]

I stand on the outside of the power rack and put some hooks on that side quite low to put weight back on using an olympic bar. Then put toes on the metal flooring of the cage rather than floor so can get full contraction up and down. I then as cthompson said slide the bar on the outside of the power rack up and down so not to fall over. You can go heavy and get good full reps with constant pressure I go up to 400lbs haven't got my balance yet for any heavier but it will come

 

[saps]

just how phil said in his calf training thread...load the smith machine...no stretch, just raise rite from the floor...ive struggled with calves and the last few months this method has caused progression that everyone has noticed...i try to get about 15-20 reps for most of it...8-10 on heavy set...i finish them with seated and higher reps......feels good to actually have sum now...thanks phil

Yeah as much as some talk about the need for a full range of motion, especially with the gastrocs seems the top end is where it counts. Some great calves have been built with the partial reps if you wanna call them that. In principle its the same overload method as using board presses to build bigger tris.

 

[cnriagu]

both standing and seated calf raises on separate days. Also incorporated long strides on max incline tread mill at a moderate pace as DC has described...working wonders!

 

[alfresco]

my experience

I received my best results with higher reps . . . a minimum of 20
and as high as 50 or even 100 reps (rare), multiple sets, 2 – 3
times a week.

Donkey heel raises were a favorite when I had a training partner.
Now it’s toe presses on a leg press machine and / or heel raises
on a smith machine. Seated calf raises I do now and again. 1 legged
calf raises I have never been a fan of but when I did do them, I got
brutally sore.

I also believe that a full range of motion is overrated. Sometimes I
work the lower, stretched part of the movement (rare), but mostly
just work them like Phil Hernon recommends; not stretching way down,
stopping when the soles of feet are parallel to the floor or when I
don’t do them off a ledge, when my feet hit the floor. I believe this
has helped, not hindered, what little development I do have . . .
Going all the way down, stretching under a weight will initially make
them sore if not done consistently, but I’m not convinced it equates
to overall growth (and I’ve done both). As a side not, some of the
people with the best calf development rarely, if ever, work their
calves directly. I know, I know . . . it’s just not fair

 

[king augustus]

donkey calf raises are my favorite

 

[hotnuts]

Best piece of advice I can offer from experience is every time you go to the gym work them in some way, shape or form.
2nd best piece of advice is heavy weight is the law.

This s what I do and my calves are good! Calves repair themselves very fast just like abs and you can train them every time you go into the gym. Go heavy and use high volume and wreck the shit out of em. They will get bigger and they will stay big regardless if you are on or off. I'm tall and had skinny legs when I was young....my calves are one of my best parts IMO. If you aren't stumbling out of the gym then you didnt wreck em enough.

 

[PitbullTank]

that sounds cool so you do it on the smith machine standing flat the floor?

yes...i will say that i have been placing little 5lb donuts under my toes so it raises them ~3/4" bc i wear shox that raise the heel a lil...but it doesnt stretch them...