Tips on calves??? Much Needed

[SGM1985]

Hey gang,
I am somewhat new to the board, and here to gain all of the knowledge I can. I consider myself pretty intense, and set on my goals. If anyone knows the typical college"wrestler's" build, I have it. Wide back, big quads/thighs, and lean as it gets when cutting. It used to be my biceps lagging, but now all of that is in proportion, and I look pretty good. In the last 6 months, since my college career is done, I have been blasting the weights. Here is my problem: The calves aren't growing with the rest. Leg day is by far my favorite day, and my calves normally consist of 3 of the 4.Seated, leg press, standing, and stiff legged deadlifts. I train these really hard, with nothing rewarding coming of it. Any ways to mix it up? Or different excercises in general? Is this typically a problem area?

 

[tatteredxangelx]

post a picture of your calves ... A lot ofpeople of lagging, calves, but it's more or less genetics ... make sure you stretch them a lot and use a full range of motion.

 

[wizard of ozz]

Hey , the exercises that i feel are most efective for ME are , standing calf raise , leg press toe press and hack squat calf raises, although i`m pretty lucky in the calf departement these 3 have given me a lot of progress . Although i`m now following dc program I used to alternate these three week to week with 1 working set of 10-15 reps with a long strech between reps about 10sec . Have you atempted progressing weight or reps ? I beleive calfs adapt extremely quikely .

 

[SGM1985]

My whole body is growing way faster than ever, and I am using mostly 1 work set now. It took me a while to believe that 1 set after the warm ups would make me grow, and I couldn't have been more wrong. Back to the calves.The weight or reps I use goes up, pretty much on a weekly basis...just no size But, I guess I should be thankful for that?

 

[1badboy]

DC Calves

Maybe try lower volume on calves too, like DoggCrapp's calf routine:

(this is a quote from DC from thread below):

"CALVES: my weak body part that I couldn’t get up to par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" -15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin -- it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights) -- do this on a hack squat or a leg press -- my calves have finally taken off due to this."

http://www.professionalmuscle.com/forums/showthread.php?t=5760

My calves still suck but they have grown more with this DC-style than with high volume. Good luck finding what works for you.

 

[td1111]

I'm using this routine with excellent results. Watch out though! Last time I pushed it too far and was sore for 10 DAYS. Near-damage, even with light weight!
_________________________________

Cooked Calves--In Under 4 Minutes - by Nelson Montana


How are your calves? Mine suck. Actually, by normal people's
standards, they're pretty good. But by bodybuilding standards...well, let's
just say that Dorian Yates wouldn't be intimidated by a toe-to-toe
comparison.



So if my calves are only "so so", what makes me qualified to write an
article on calve training? Doesn't it make more sense to hear from someone
with extraordinary calves? Ironically, anyone with outstanding calve
development is the last person to be giving advice on improving the lower
leg. They're the ones who have it easy -- the lucky few born with lots of
fast twitch fibers in the lower legs. That's because, more than any other
muscle group, the size and shape of one's calves is determined by heredity.
People with a genetic disposition for shapely muscular calves need only to
walk and their calves will look good. Bastards.



For the rest of us mere mortals, it's different. Like most
bodybuilders, my calves have always resisted growth--so much so that not
too long ago they bore a striking resemblance to a pair of pool cues. It was
pitiful! I've had to battle for every centimeter of growth but despite all
the effort, nothing

seemed to help. I tried everything. Then it hit me. It was so simple.
(As most "discoveries" are.)



After years of trial and error, I finally found the secret to adding
precious muscle tissue onto those stubborn soleus.



HEEL UP--HEEL DOWN--WHAT ELSE?

Let's face it, the calves are pretty limited in the way they can be
trained. Everything is a toe raise of some sort. Add into the mix that they
don't provide a satisfying pump, as is the case when working the chest or
arms. They just burn. The key to killer calves isn't in the exercises, but
in the method in which they're employed.



There are two theories to calve training. Because the muscle group
consists of mostly slow twitch (red) muscle fibers, the potential for growth
is limited. Slow twitch muscles are designed for endurance, leaving the
presumption that the calves should be trained with high reps. The opposite
school of thought is: because the calves are used to performing thousands of
reps each day (walking and running) they need to be "shocked" with low reps
and heavy weight. "Light" work won't work since the thick ankle bone and
Achilles tendon are capable of withstanding tremendous pressure, therefore
it stands to reason that working the calves with a heavy load would be
necessary. Both theories are valid. Both theories are flawed.



GET IT OVER WITH!

It's been my experience that calves respond best when worked quickly.
That doesn't necessarily mean that the reps should be fast. Instead, the
total reps should be condensed into as little time as possible.



That's the key.



It may be hard to believe that any workout session that lasts for only
a few minutes can be very effective. Yet, in the case of calve training,
it's not only possible--it's preferable.



Here's how it's done.



Pick only one calve exercise. (I prefer the seated calve raise.)
Your goal will be to reach 75 reps.



Use a weight that you would normally choose for a twenty rep set.



Complete the 20 reps and continue until you can't do another rep.



Rest just long enough for the burning to subside (no longer than 10
seconds) and continue with as many reps as possible, even if it's only 5
reps at a time.



Proceed in this fashion until you reach the target goal of 75.



That's it! Total time? Under 4 minutes. Granted, it's a very painful
four minutes, but four minutes nonetheless.



WARNING!

You may feel a tinge of guilt that the routine took so little time
but you'll have a different point of view the next day when your calves are
aching like they've never ached before! Do not be tempted to do more work!
Wait and see. If you're still able to walk, you either didn't go heavy
enough or you allowed too much time between "sets."



Once you're able to tolerate this routine, increase the number of reps
to 100. Once that becomes too easy, (which I wouldn't count on happening in
the near future) add more weight.



I found this routine to be, by far, the most effective method for
packing some well earned muscle onto the calves. Even the hardest gainer can
add size and shape to their lower leg as long as they can tolerate the
torture required to "keep going" and complete the work out in as short a
duration as possible. But make no mistake about it--when following this
program it's going to feel as if someone is pouring acid on your calves!
(And who says calve training can't be fun?)



Now you don't have any excuses. Four minutes is nothing! But a great
pair of calves is a most envious "finished touch" to the complete physique.
If this routine worked for me, (stick leg Nellie) it can work for anyone.
Give this four minute workout a try for a month and see for yourself if it
doesn't make a dramatic difference in the size and shape of your calves.



Even if your calves aren't your best bodypart, there's no reason they
can't look good. All it takes is 4 minutes a week. And a high tolerance for
pain.

 

[SGM1985]

Wow, thank you. That's a new approach that I'm gonna give a go. It makes sense, but it's gotta wait til next Weds. Damn! Haha, in college and whatnot, my leg muscles got fairly,"long" I guess you would say it from all of the running, cutting weight...do you think that is a huge factor? (I have been cutting weight by running for 11 years)But as I step further into the world of body building, I think I can see the guys who were born and bred to destroy weight with the best of results. Here I am , busting my ass, twice as hard as some, with mediocre results at best! Thanks all for the insight, as I couldn't be happier to join this board, and this board only!

 

[irish_sd]

This 75 rep routine sounds really good. I do something similar with 50 reps. 10slow reps. then 10 fast, pumping. 10 slow. 10 fast. 10 slow. This is good, but this 75 rep routine sounds incredible. The hardest part is getting through the burn when your done. Cause they still burn after you stop. That's why td1111's routine sounds so awesome. you wait til the burn stops and then you go again. Awesome. I'm gonna try it.

 

[SGM1985]

Haha, yes! Thanks for the welcome. It's been a rude awakening to say the least!

Question for you tdd1111... Only 1 excercise a day on calves correct? Nothing in addition to the monster set of certain punishment?

 

[bigshadow]

Hill Sprint. I found my calves to be incredibly sore after 100 yard steep incline hill sprints. I've since incorporated it on my calf and leg training days.

 

[Ashop]

Hey gang,
I am somewhat new to the board, and here to gain all of the knowledge I can. I consider myself pretty intense, and set on my goals. If anyone knows the typical college"wrestler's" build, I have it. Wide back, big quads/thighs, and lean as it gets when cutting. It used to be my biceps lagging, but now all of that is in proportion, and I look pretty good. In the last 6 months, since my college career is done, I have been blasting the weights. Here is my problem: The calves aren't growing with the rest. Leg day is by far my favorite day, and my calves normally consist of 3 of the 4.Seated, leg press, standing, and stiff legged deadlifts. I train these really hard, with nothing rewarding coming of it. Any ways to mix it up? Or different excercises in general? Is this typically a problem area?

usually you have to hit them with a variety of exercises and different rep/ set ranges. calves can be tough for some. genetics play great role.

 

[Mr_Magoo]

a good exercise is to walk on your toes (no heel contact with the floor, stay up high on the toes) with a bar across ur back or db's in hand

my calves were never bad but i did notice that when i started to make my cardio weighted (weights in a backpack) and went for a walk, tryin to find some decent hills my calves got bigger, its similar to being a fat guy whose calves grow just from walking

 

[BritishBruiser]

My calves were puny until I took up Muay Thai. I had tried just about every single weights exercise there was which made them stronger but not bigger.

After 40 minutes skipping, 5 days a week for two months when I trained Muay Thai out in Thailand my calves became one of my most impressive bodyparts and have stayed that way ever since.

Look at most boxers or any type of kickboxer or martial artist who has skipping in their schedule and most of the time their calves are pretty impressive.

Screw the fancy training routines for calves get yourself a rope and get skipping. This should work for most people and it will also help you to stay very fit.

Hope this helps.

 

[bugaboo0]

I tried this method on my last workout and now I can hardly walk today. Very good tip and I will keep this up.

 

[RBB]

I'm using this routine with excellent results. Watch out though! Last time I pushed it too far and was sore for 10 DAYS. Near-damage, even with light weight!
_________________________________

Cooked Calves--In Under 4 Minutes - by Nelson Montana

i have tried this routine before and it gave me my best results by far. watch out, though, you will be sore like you wouldn't believe the first few times you try it.

 

[Fa Seeshus]

one thing that will spark growth, is training the anterior tibialis, the muscle on the front of your shin. if this muscle is weak, your body will maintain homeostasis by preventing the gastroc and soleus from growing.

you can walk backwards on an inclined treadmill and roll through each step, pulling the toe up. you can also sit on the ground and loop your toes under a standing ham curl pad, and pull toes towards you.

another option is hooking a band over the toe.

also, if you are training calves on leg day, do them first. then since they are pre-exausted they will get work from your squats and deadlifts.

 

[td1111]

Haha, yes! Thanks for the welcome. It's been a rude awakening to say the least!

Question for you tdd1111... Only 1 excercise a day on calves correct? Nothing in addition to the monster set of certain punishment?

If you're doing this new routine for the first time, yes. I now do 75-100 seated and 75-100 standing raises now that I've destroyed my calves a few times during this cycle

The main key focus of the article is "time under load" for your calves, more than weight. ONLY enough rest (up to 10 seconds) to stop the burning, and keep pushing into the burn until you hit 75. I pick a weight that I reach failure in 20 reps. Then I push another 15-20, then by the end, I can only get 5-10 or so reps between stopping to let the massive burning pain subside After this I don't move for a few minutes. If I stand up right away sometimes my calves cramp really bad, and I can't walk.

By the way I've gained an inch on my skinny calves using this routine during my current cycle.

 

[Wynn]

Amazing

I saw this video and realized it is very much like the cooked calves routine. He looked like he started burning around 20 reps but stuck it out.

http://youtube.com/watch?v=V6pzHogFe-I

 

[SGM1985]

Hooked on cooked!

So, I did the cooked calves routine today...Amazing! It went something like this...30 reps,rest for 10 seconds, 10 reps, 5 seconds, 15 reps, 5 seconds,10 reps, 10 seconds, and 5 reps to finish. Very intense, however I did hit a work set of standing calves before hand. Maybe a bad idea. Haha, anyways, thanks for the tips and I'm sure to be hooked on cooked!

 

[Crom]

I tried the 75 rep routine this tuesday and today I can barely walk. I was hoping to do this routine two times a week but I guess I can forget about that, I just hope I'm ready for leg day next tuesday.

Question: is training calves only once a week with this routine enough?