Advice on the 4-day low volume split!

[Trulyhuge]

I have been doing a 3 day split and want to try something different for a few weeks. I want to work more on arm and calves. They are both the same size but seem to not grow. so I was thinking of trying this 4 day split w/ low volume...
monday-chest/delts
tues-legs
wed-off
thrusday-back
friday-arms

I hate working arms and never do more than 4-5 sets for them but want to work them on the same day for a bit to see what happens. someone wanna give me some calve excercises to do. My gym does not have a standing calf machine so I use the leg press, seated calf raises, and I stand on a platform w/ a db in one hand and do standing calf raises that way. I was wondering if i should use higher reps or lower reps for calves? Any suggestions on excercises and/or reps?

TH

[xcelbeyond]

Mine are same way - biceps and calves

Believe it or not - I tried to increase frequency, load or both bt directly working arms to no real avail. What seems to add "bulk" to my arms are HEAVY compund movements like bent-over rows, deads, pulldowns, bench press (triceps), etc.

Have you tried working calves ala Doggrapp style - I've just started this. Seems to give them a burn but haven't measured 'em yet. I think my calve genetics are REALLY bad.

xcel

[Trulyhuge]

Is there a particular excercise DC style that you use? is it rest/pause or staright set?

TH

[pumpseeker]

That split looks good. It's good you're prioritizing arms and calves, if they're your weak points. I'd suggest working calves twice a week. On leg day and arm days. I would bump up the arm volume too. I try to get at least 9-10 sets for bis and tris when I work them. There's not a whole lot you can do for calves. Standing raises, seated raises, donkey raises, leg press raises. Just make sure to turn your toes in on some sets and out on others in addition to the straight forward stance. I vary my stance on each set and it's worked wonders. I like to stay in the 8-12 rep range for calves and I do some drop sets toward the end of the workout to get em burnin.

[pumpseeker]

btw, what about abs?

[Trulyhuge]

I always like doing abs after legs. For some reason I feel my abs are burning like crazy from blasting the legs heavy and I hit some weighted crunches at the end.

TH