Calves

[O.fO.shO]

Ok , i have 5 weeks left on my cycle . Today it was finally nice out an i wore shorts.......i need gain mass in my calves bad . Sometimes i work them twice a week , but its hard to tell if my workouts are effective .

I'd like to gain as much in them as i can in the next 5 weeks while on .

Can anybody post a good calf rountine that will give me results ... or any advise really .

[Juddman]

I do calve raises on the leg press machine, pretty heavy....3 or 4 sets. Then seated calve raises working up in weight for 3 sets, then the last set is a drop-set. I do this routine 2x a week and have gotten good results in the past year. With my calves, its all about slow controlled movement.

[YYZ]

Bent Knee Calf Exercises (ie: seated calf raise)
primarily work the solius which is mostly slow twitch
fibres in most people........

use **High repetitions 20-40 reps !!!
Start at a 2222 tempo and slow it down as you get stronger.


Straight Knee Exercises (ie: standing calf raise, donkeys)
which primarily work the gastroc which is mostly fast twitch
fibres in most people.....

use **Low repetitions 4-8 reps !!!
2424 tempo and slow it down as you get stronger.

Keep your knees LOCKED for standing calves...
no cheating !!!


Often the reason people have poor calf development
is because they use short bouncy movement.
Full range of motion for a BIG stretch is Really Important

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3seconds.....3seconds.....3seconds.....3seconds

4seconds......4seconds.....2seconds......2seconds

or even;

5seconds.....5seconds.....5seconds......5seconds



**Focus on Slow Eccentric (lowering) training.
Lift with two calves, lower with one calf.

[J-Dogg]

I had the same problem!

I use to do 4 different lifts,

seated, standing, sled and donkeys with someone on my back.

I just started doing 10-15 sets of standing calv raises. IMO they all work the same way, its the same motion wheather you are on your back, standing or sitting. It's all the same streching down, and pressing up. Not like chest where you can hit it from different angles, those ankles though only move in one way.

[justin2305]

always try and hit more towards higher reps, 20-25, ur calves are walked on all day and are use to the movement so they can take a beating... i go to the gym 4days a wk and ill try and hit calves every time im in the gym, i prefer donkeys, standing and seated raises.. if i were u i would do those same three movements and do about two sets on each for about 25reps and be sure when ur coming down to go all the way down so ull stretch the $hit out of those puppys to

[J-Dogg]

always try and hit more towards higher reps, 20-25, ur calves are walked on all day and are use to the movement so they can take a beating... i go to the gym 4days a wk and ill try and hit calves every time im in the gym, i prefer donkeys, standing and seated raises.. if i were u i would do those same three movements and do about two sets on each for about 25reps and be sure when ur coming down to go all the way down so ull stretch the $hit out of those puppys to

I use to do that, higher reps and saw now results. I respectfully disagree, it did not work for me anyway.

You walk, run and jump with them all day so they are acustom to high reps. I found better results stacking on huge wieght and keeping the reps under 10.

We are all different and are all going to find our own way to achive results, this is what works for me best though.