please, help with calves!!!

[dm2613]

hey guys,

my quads are pretty well developed but my calves are lacking.

if you guys have any suggestions on how to bring them up and bring up fast, i would really appreciate it.

thanks

[Creator_11]

Well bro,

I have always had pretty good calves, and when I decided to do DC calves, holy cow!!! LOL Now I got some great calves. Its all about control when it comes to calves bro, no bouncing the weight, no fast movements, just slow on the negative, and explode from the stretch on all your claves exercises.

Try doing the DC raises.

Do ordinary standing calve raises, like this

Start off in the stretch position of the exercise, at the bottom, and hold that for 15sec, then exploded to the top, squeeze and then take 5 second to lower it back to the stretch position where you hold it for 15 seconds again and repeat.

Do that for 15 reps, and see how much your crying after a calves workout. Within a couple of weeks you'll see a difference. Its not quantity, its quality!

[Shawn "Future" Bellon]

Amen brutha! I added alot of size!

[ski]

Keys To Progress-by Tim Wescott*

Building Cow`s- Not Calves*

I have heard many people say that they can`t build their calves because they are a hard dense muscle and no matter what they do the calves do not respond. I think that most people approach calf development in the wrong way.After training for many years, and observing a ton of trainees, in a ton of different gyms,I have come to the conclusion that you have to really shock the calves in almost every training session .

I see people doing calves while using the whole weight stack on Standing Calf Raises and just barely moving the weight, with a hopping/bobbing motion of the body.Granted you should train as heavy as possible most times, to stimulate growth, but you must always use a full range of motion, especially on calves, as they are one of the tougher bodyparts to build for most people, even with correct training.

An old friend of mine Barry Krimski, who won several world armwrestling championships in the mid-late 70`s, once told me I would never be able to build up my calves.Now, I feel my calves are in proportion, and are one of my best bodyparts.

Here are a few of the things I would recommend to get your own "Cows" and a few sample routines I use.

1. -Always get a full range of motion during the exercise.

2.-Keep the calves guessing, by doing different workouts at every training session.The calves adapt to training easier than most muscles.

3.-Use different intensity techniques, such as Super -Sets ,Drop Sets,Tri-sets, etc

.4.-Always stretch the calves between sets.

Now on to two good routines to fry the calves.I like to set up 4-5 machines and go through the sets without stopping, for as many reps as possible.

You might try -Standing Calf mach.,Seated Calf Mach.,Angled Calf Mach.,Leg Press Calf Presses,and then back to the Standing Mach.

Do a set of each for as many as possible, without resting between sets,add a little weight to each machine, stretch them out on a high block of wood, and go again repeating this for 3-4 cycles.

The next day your calves will let you know that they felt the routine.Another technique is to Super-Set two movements, such as Seated, and Standing Calves.

Do 5 sets of each, adding weight each set. .Sometimes you should go lighter, and at other times heavy.I go as high as 50 reps, at times and as low as 6-8 reps, always in good form with no bouncing.Try some of these suggestions and you may get a couple of cows of your own . Stay Hungry !!

[Sparky]

I've had great success with my calves doing the following:

1) Single Leg Calf Raise - 3 sets, increase weight each set, 8-20 reps per set

2) Seated Calf Raise - 3-4 sets, increase weight each set, 8-20 reps per set

3) Leg Press Machine - Drop set as follows
a) Heavy Weight - toes point up, go to failure
b) Drop Weight a bit and angle toes out - go to failure
c) Drop Weight a bit and angle toes in - go to failure
d) Drop weight a bit, point toes up - go to failure
e) Rest and repeat 1x

On cardio days, throw in the stair machine and elliptical trainer and stay up on your toes.

Spark

[pudge]

dm2613, u want big ass cows??? u should PM Bigwilly, lol..

pudge

[Big-Ron]

Calves are a muscle, just like any other.

I just use a rep range of 8-10, all slow and controlled movements. Making it my goal to strive for more weight. Its working very well. I do extreme stretching afterwards, dont get me wrong DC's way of doing it WILL work, but i get bored with all the pausing. For me its 2 sets 10 reps/ followed by another 10, 60 second stretch, then add weight. Ive added 2 inches to my calves like this. Progressive resistance works bigtime!

[Ken Skip Hill]

Everyone has an opinion and I am no different. ; )

Of course, intensity techniques are needed and are going to work well but what worked the best for me was when I split my calf work for the two different muscles. I did gastroc work early in the week and then a few days later I did soleus work. Treating and training the gastroc and soleus as two different muscles instead of one makes a huge difference.

Give it a shot. My calves took off and so have my clients who have used this technique.

Skip

[SuperSport]

Skip-

Didn't you give advice a while ago-maybe at that "other place"-to do calves without wearing shoes?

I have been doing calf work with no shoes and I feel it alot more, calves are improving.

[Ken Skip Hill]

Skip-

Didn't you give advice a while ago-maybe at that "other place"-to do calves without wearing shoes?

I have been doing calf work with no shoes and I feel it alot more, calves are improving.

I don't know if it was at the "other place" or not. lol

I do recommend no shoes because it forces you to feel the movement and not get away with just piling on the weight and going half way up and half way down. As important that I think training without shoes is, it is even more important to switch the calves into 2 different muscle groups and train them on 2 different days.

Now, if you did BOTH of those things...... Hmmm..... : )

Skip

[BigWilly]

dm2613, u want big ass cows??? u should PM Bigwilly, lol..

pudge

I don't know if my methods work work for most...I'm slightly genetically gifted.

BW

[Creator_11]

Everyone has an opinion and I am no different. ; )

Of course, intensity techniques are needed and are going to work well but what worked the best for me was when I split my calf work for the two different muscles. I did gastroc work early in the week and then a few days later I did soleus work. Treating and training the gastroc and soleus as two different muscles instead of one makes a huge difference.

Give it a shot. My calves took off and so have my clients who have used this technique.

Skip

This does work well, and allows you do hit the gastroc and soleus harder I find because your only hitting one of them directly at each session. Been doing this method for a few years now.

[dm2613]

Thanks Guys,

I Really Appreciate All The Advice.

[Salmon]

I do 1 set of 10 followed by a second set typical DC style.

On a side note, is it me, or do people that are gifted with large calves push a lot less weight than what their calve size might dictate?

[BeeJ]

Do wall jumps after you finish whatever you normally do for calves and you will be screaming bloody murder. Stay on your tip-toes, don't let your heels touch the ground, and jump as high as possible using only your calves. Works like a charm.