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  • Doberman Training Calves

    I have some diet and training articles that will be coming out soon for Bodybuilding.com, but I thought I'd share a little bit about my calf training. This was the result of experimenting with several different techniques and seems to have brought me the best results I've seen in years. In a nut shell, I've stolen several different ideas on training.

    First I use something I saw Joe Daniels doing. He was doing heavy calf raises in the smith machine with no stretch at the bottom. I added rest pauses as in DC training, and on my 3rd rest pause I cheat the weight up, hold for 3-5 seconds, and then lower in 3-5 seconds. I stole the hold and negative idea from my coach, Jeremiah Forster.

    http://youtu.be/qqJMpHvGN8A

    Next, I took an idea from John Parillo and do a set of 100 on seated calf raises. I do as many as possible without stopping. I usually start with a weight I can manage 30 reps without stopping. I'll take a quick rest and go again. I'll repeat this for 100 reps. When I can do 50 without stopping I'll up the weight the next time.

    http://youtu.be/7UvkanckEAw

    Finally, I finish with Donkey calf raises. On these I steal from Dante again and accentuate the stretch by holding it and even pushing into it. I also will squeeze on the contraction and control the negative as well. When I hit failure I will do 2-3 drop sets.

    http://youtu.be/diayLPwOrKY

    I will do this routine 2-3 times before doing what I call a deload workout, which is very similar to Vince Gironda's 8x8 protocol. I will do this on standing calves. I will squeeze the contraction, lower slowly on the negative, and push into the stretch. I will do this for 8 reps, take 15-20 seconds rest before going again. The goal is to hit all sets for 8 reps, but this is pretty difficult. You want to start out light. On these I will stop short of failure until the last few sets.
    Last edited by Doberman; 11-16-2011, 07:49 PM.
    1994 Ohio Gran Prix 4th place
    2010 Kentucky State Championships 1st place
    2011 Northern Kentucky 4th place
    2012 Kentucky Grand Prix 1st place
    2014 Francois Classic 3rd place
    2015 Francois Classic 2nd Place

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    Use Discount Code AMJ

  • #2
    I also want to reiterate that I started out with very weak calves. My genetics for calves are extremely poor and I've tried almost everything to get them to grow. I was wondering if anyone else has had any success growing very weak calves and what they did to do this. Like I said this has been the most effective routine I've used, but I was curious about others success with this stubborn muscle group when starting with very poor development.
    Last edited by Doberman; 11-18-2011, 03:39 PM.
    1994 Ohio Gran Prix 4th place
    2010 Kentucky State Championships 1st place
    2011 Northern Kentucky 4th place
    2012 Kentucky Grand Prix 1st place
    2014 Francois Classic 3rd place
    2015 Francois Classic 2nd Place

    Truenutrition.com
    Use Discount Code AMJ

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    • #3
      Doberman-

      I don't have 'weak' calves per se, but my main training for them has been the seated calf press. Works the dogshit (no pun intended) out of them.


      J
      "No man ever won a war by dieing for his county. He did it by making the other poor dumb bastard die for his."

      George Patton


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      • #4
        Originally posted by Godsmack View Post
        Doberman-

        I don't have 'weak' calves per se, but my main training for them has been the seated calf press. Works the dogshit (no pun intended) out of them.


        J
        What kind of rep range are you working them. I've noticed that the soleus seems to respond to the higher rep ranges. And when I say high I mean 20+, but even up to 100. I got this from a few sources. Mike Francois (insane calves) lives in Columbus and I've been lucky enough to train around him and with him. He would go really high on these with himself and his trainees. I also have seen the training protocols used by John Parrillo. If you can find the video of him showing someone doing seated calves it is medieval to say the least. I'll try to find it and post it. I'll also try to get some before and after calf pics up. As supportive as my wife is she hates taking progress pics.
        1994 Ohio Gran Prix 4th place
        2010 Kentucky State Championships 1st place
        2011 Northern Kentucky 4th place
        2012 Kentucky Grand Prix 1st place
        2014 Francois Classic 3rd place
        2015 Francois Classic 2nd Place

        Truenutrition.com
        Use Discount Code AMJ

        Comment


        • #5
          Here it is...http://www.youtube.com/watch?v=UCAey0HG3oI
          1994 Ohio Gran Prix 4th place
          2010 Kentucky State Championships 1st place
          2011 Northern Kentucky 4th place
          2012 Kentucky Grand Prix 1st place
          2014 Francois Classic 3rd place
          2015 Francois Classic 2nd Place

          Truenutrition.com
          Use Discount Code AMJ

          Comment


          • #6
            Originally posted by Doberman View Post
            Whoa.:jaw:

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            • #7
              Yeah, those are pretty intense. I dare you...
              1994 Ohio Gran Prix 4th place
              2010 Kentucky State Championships 1st place
              2011 Northern Kentucky 4th place
              2012 Kentucky Grand Prix 1st place
              2014 Francois Classic 3rd place
              2015 Francois Classic 2nd Place

              Truenutrition.com
              Use Discount Code AMJ

              Comment

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