Whats Your Training Philosophy on Calves?

[Louden_Swain]

Well, what do you guys think?

Several people argue that the calves are like any other muscle group. Personally, I think the muscle tissues are extremely dense and are difficult to stimulate. . .at least from my experience.

What do you think. . .what does it take to get good calve development besides good genetics.

How do you guys and gals train calves?

[Stryder364]

I agree, they are a very dense and stubborn muscle group. I have had success with one day training all reps and different angles, and then the next time I train calves, I use heavy weight and low reps.

[Louden_Swain]

I am lucky to gain a half inch a year. All I can do, is continue to train the piss out of them!! Even the best pros in bodybuilding are hurting in calve development. . .cough cough Ronnie Coleman.

[WarriorPL]

IMO calves should be treeated like abs.... done more than once a week.

[Stryder364]

Originally posted by WizKid25
IMO calves should be treeated like abs.... done more than once a week.

I agree..i am up to twice a week, I'm working on 3 to 4.

[rjl296]

i do them 2x a week, w/ a lot of sets, only b/c Im handicapped (literally) in this area

[From Zero]

When I was training 5x5 style, I hit them twice a week. I alternated heavy and moderate weights. Slow negative with a long pause at the bottom, then exploding up. It actually worked. My calves are nothing to be impressed about, but they've grown a little bit in these recent months.

[Louden_Swain]

Over the years I have tried everything to get the calves to grow. I know its genetics, but that doesn't stop me from trying to build them up. I would like to start giving my calves some shock treatment. Calves and forearms are the same muscles.

[WarriorPL]

Once a week here, but i MUST up them to 3-4. :(

[Citruscide]

Heavy and long. I hit mine for 6 sets VERY heavy... for AS MANY reps as I can. For example... I'll do 3 sets on standing calf raises with the stack + a 45lb plate... and then seated w/6 or more plates... I always get a major squeeze at the top ... and I always try for around 20 reps.

My calves are around 18-18.5 inches... genetically speaking, my legs are bigger... they were, during my track and field days, at 19.5"... I weighed 160 back then... and had like 11" arms... imagine how unequal I looked! :)


C-ditty

[C3bodybuilding]

For me personally, I have to ABUSE them. I was very thin before working out, and like everything else, my calfs were nothing to write home about.

I do leg press calf raises 3-4 sets, increasing the weight each set. I start off light, and end up going very heavy. Then it's seated calf raises for 3 sets. I then finish up with donkey calf raises with 1 or 2 people on my back. If you only have one person, then have them hold a plate. I stand on a block for this, and lean forward holding onto a bar on top of a bench. I do 3 sets of these, until I have tears in my eyes.

After my calf workout, I make sure to do body weight calf raises through out the rest of the day, and make sure to flex them as I take each step. All this may sound like a bit much, but I found it's what works best for ME. I've gotten my calfs from 13inches up to 18. Still nothing to brag about, but in only a few years time I feel thats not too bad.

[Louden_Swain]

Originally posted by C3bodybuilding
For me personally, I have to ABUSE them.


I like your train of thought and your type of workout!:D

[MS]

Mmmmm, I have tried it all over 20+ years, I actually have decent calf measurements for a chick (15-16 inches, same as biceps), but they still look tiny because of my genetics. The best gains I have ever made were with a "poliquin" routine which involved alternating all-out killer sessions with a recovery session a day or two later. But trust me, my calves (and forearms) still look sucky compared to the rest of my body.

We can but try!

[C3bodybuilding]

I like your train of thought and your type of workout!********

Ditto! After reading a lot of your training posts, I seem to find that we have used routines very similiar. I really like your idea for summer, and I am seriously considering giving it a go.

[saint808]

Originally posted by Citruscide
Heavy and long. I hit mine for 6 sets VERY heavy... for AS MANY reps as I can. For example... I'll do 3 sets on standing calf raises with the stack + a 45lb plate... and then seated w/6 or more plates... I always get a major squeeze at the top ... and I always try for around 20 reps.

My calves are around 18-18.5 inches... genetically speaking, my legs are bigger... they were, during my track and field days, at 19.5"... I weighed 160 back then... and had like 11" arms... imagine how unequal I looked! :)


C-ditty

that's pretty much what i do putting an emphasis on the full range of motion and stretching the shit out of them... but then again i had big calves to start as well.

[Louden_Swain]

I try to include a variety of reps. . .this means reps that range between 6 and 50. I always train them to failure.

[bear82]

i was up to 3x week, but my lower soleus near the achilles tendon started to sting every time i did calves so i backed off. i do 1 or 2x now, but i still train them the same way. i have genetically wide, but flat calves. i put 2 inches on my calves in 8 months with this routine:

6 sets standing calf machine, 2sets each foot position(straight, in, out) 20-25reps, plus 15 reps with own bodyweight. the burn is freaky.

4 sets seated calf raises 20reps, hold contraction for a count

if needed, 1 leg standing dumbell calf raises (2-3 sets for refinement)

this will kill u your first time doing it. i was sore for 3 days after, but i got used to it by 3rd w/o. i was doing standing smith calf raises with 6 plates on each side and it got me nowhere. this workout is amazing. sub donkey calf raises for standing EOD if u can...

[GUEST]

GENETICS rule!

After the above truth the only way to build calves is to be persistant, consistant, and be able to deal with a tremendous amount of pain.

High, moderate, and light weights should be cycles according to your own ody. Trial and error is the only true form of knowledge isn this game. :)

Somehow if I can get a pic up I will post my calves. I have little round balls in the middle of both my calves. Some have said it explains the 40+ vert. Not sure. I will post it up and we shall see what you guys think. For now, I leave you in suspense. :)

LS - your an animal