those who had/ do have shitty calves

[Mike Hunt]

Can u pls list your calve training protocol tht worked for YOU?

I need to bring mine up drastically and I know im not the only one here w the same issue

 

[ALLEX]

High reps, 10-15 sets EOD until the shit burns like hell.

Standing, put weight on the ball close to your big toe, get a good stretch at the bottom and hold for a few seconds at the very top end.

 

[Mike Hunt]

High reps, 10-15 sets EOD until the shit burns like hell.

Standing, put weight on the ball close to your big toe, get a good stretch at the bottom and hold for a few seconds at the very top end.

So in a way alex I mentally need to think about pulling my knees towards each other in order to stay on the ball of my feet...otherwise I think naturally when I come up on my toes the wgt is directed towards my little toe

10_15 reps seems like medium wgt range...I guess whats considered med wgt is dif for everyone

 

[phatkid77]

I NEED to add 3" to mine to have symmetry with my arms and neck.
THREE FUCKING INCHES!! Don't like my chances

 

[chemical engineer]

High reps have helped my cause! They are better, but genetics are a mofo!

 

[Mike Hunt]

I NEED to add 3" to mine to have symmetry with my arms and neck.
THREE FUCKING INCHES!! Don't like my chances

We all gotta start somewhere! Lol

 

[Mike Hunt]

High reps have helped my cause! They are better, but genetics are a mofo!

What do u do? Like 10x10?

 

[Pharm_Fed]

So in a way alex I mentally need to think about pulling my knees towards each other in order to stay on the ball of my feet...otherwise I think naturally when I come up on my toes the wgt is directed towards my little toe

10_15 reps seems like medium wgt range...I guess whats considered med wgt is dif for everyone

Read again. He said 10-15 sets

 

[pesty4077]

Running or sprinting EOD. Then work calves once a week heavy.

 

[thehazzle]

Dante has recommended uphill treadmill walking on tip toes at the end of workouts. Have used with some success. Recently been making progress following Ben Paks recommendation of staying balls of feet and keeping knees as close together as possible. Get a good stretch at bottom an contract hard at top none of this bouncy business

 

[pesty4077]

Dante has recommended uphill treadmill walking on tip toes at the end of workouts. Have used with some success.

Excellent idea, I have done this too with good results.

 

[ALLEX]

Ben Paks recommendation of staying balls of feet and keeping knees as close together as possible. Get a good stretch at bottom an contract hard at top none of this bouncy business

So, that's what BPak recommends, huh?

I read that on a Muscle & Fitness from 1989. It's good method.

 

[alpha lifter]

I made nice improvements recently by standing on a block and stretching hard for the entire rest periods between all my sets for calves. There such a dense, tight muscle group that only gets to contract all day when walking around on a flat surface that opening them up by stretching like this seems to really have helped me. I also stretch heavily for a few minutes post workout.

Working the tibialis anterior with bands has helped thicken and increase vascularity in the area.

 

[thehazzle]

So, that's what BPak recommends, huh?



I read that on a Muscle & Fitness from 1989. It's good method.

Well I doubt any ideas are "new" anymore can't reinvent the wheel but that technique I hadn't tried before and def hits calves harder , can't use as much weight

 

[ProMuscle1986]

I typically hit my calves eod. One day I do light weight with super high reps the other day I do heavy weight with lower reps. I also like to do 3 sets forward, 3 sets toes outward, 3 sets toes inward to try to build the 3d look with mine. So far it has worked wonders for me.

 

[sammy555]

I typically hit my calves eod. One day I do light weight with super high reps the other day I do heavy weight with lower reps. I also like to do 3 sets forward, 3 sets toes outward, 3 sets toes inward to try to build the 3d look with mine. So far it has worked wonders for me.

Probably similar to the approach I'll take when I finally get serious about calves. Mine get lean as fuck and have nice shape but damn there small:banghead:

Sent from my SM-N9005 using Tapatalk 2

 

[sammy555]

I NEED to add 3" to mine to have symmetry with my arms and neck.
THREE FUCKING INCHES!! Don't like my chances

I'm lucky. My arms and neck are tiny too so good symmetry there

Sent from my SM-N9005 using Tapatalk 2

 

[chemical engineer]

I train my calves twice a week. Only 2 or 3 sets. I only do sitting calf raises due to knees!(surgeries and broken knee caps). Descending sets. Today , 70lbs at 50 reps, 50lbs for 25 reps, and then 25 lbs for 20+ (One set). Reps are controlled and explosive! I gain better this route. Next time in gym add 5 or 10 lbs to the total, constantly going up, never the same total weight! I believe most overtrain in the gym! I have this 2 or 3 set philosophy on all body parts.

 

[Google&Pubmed]

Train them all you want. Them bitches won't grow dramatically unless you learn how to stretch the shit out them.


Work them out hard, go balls to walls, but stretch them afterward, HARD! Stretching helps everything grow.

 

[johnjuanb1]

This Igf1-Lr3 Protocol and workout routine has helped my personal training clients, and myself build monster calves.

Train calves 3x/week and administer 100mcg Igf1-Lr3 post workout in a series of micro injections into each calve muscle spread out about 1/2" from each other. Each calve will get 10 injects each consisting of 5mcg Igf1-Lr3 per inject site.

CALVE WORKOUT

I find the best response from calves comes by training them 3 times a week, hitting only one exercise per workout. Make sure you do a different exercise each of the 3 times.
It's very important with calves to use a very slow cadence throughout the movement. If you ever see guys work their calves by bouncing the weight quickly, you'll notice they have no calves. They are merely being lazy and often putting way too much weight on the machine. This is a total waste of time. I believe in heavy weights, but you want to slowly squeeze the weight up, contract and flex with a 3 count hold at the top of the movement, and take a 5 count on the negative, into a good stretch. Each rep should take approximately 10 seconds to complete. You want a weight that you can only get 10 good reps. There are 3 parts to each set. You will use 3 foot positions to hit the outer and inner head of the calves. There will be 4 complete sets with 3 parts to each set, and a change in order of foot position for each successive set. You can do these on the seated calve raise machine, inclined calve raise machine, standing calve raise machine, leg press, etc.

SET #1:

Do 10 slow reps with toes facing forward, very slow and controlled, strong contraction at the top and a 3 count hold, then slowly take it down in a 5 count with a good stretch. Immediately after completing 10 reps which you should barely be able to do based on how heavy your weight is, point your toes outward and do 5-10 more reps in the exact same fashoin to emphasize the inner head. Then, immediately after this, point your toes inward and complete the final 5-10 reps in the sane fashion to emphasize the outer head. This is considered 1 set.

SET #2:

Same exact idea but this time you begin with toes outward, move into toes inward, and end with toes straight ahead.

SET #3:

Same idea but begin with toes inward, move into toes straight ahead, and end with toes outward.

SET #4:

REPEAT SET #1