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  1. #1
    Kasushi sakuraba's Avatar
    Kasushi sakuraba is offline Junior Member
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    Angry No improvements!

    I hate my stupid calfs! I only have a standing calf raise machine in my gym and my calfs don't seem to be getting any bigger! I usually do three sets at 8-10 reps. As much weight as possible! My knees even hurt from the amount of weight, but my calfs just don't seem to be getting any bigger! Any advice would be great! Thanks!

  2. #2
    sp9's Avatar
    sp9
    sp9 is offline MMA Competition Sentinel
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    I usually do 20-25 reps for 5 sets. See what other feedback you get.

    I was not blessed in the leg or calf department. I feel your pain...

  3. #3
    DevilsDeity's Avatar
    DevilsDeity is offline Anabolic Member
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    try 4 sets of 6-8 reps

    if you have a work out partner try throwing in donkey raises

  4. #4
    Kasushi sakuraba's Avatar
    Kasushi sakuraba is offline Junior Member
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    What are donkey raises?

  5. #5
    Billmister's Avatar
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    give them time... they will grow

  6. #6
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    Do you feel them burning at all?

  7. #7
    jbrand's Avatar
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    the gastrocnemius is primarily fast twitch fibers, so you are going about it the right way in terms of rep-range and intensity. what seems to be beneficial is when you fatigue the calf to a painful extent, using such techniques as supersetting and drop sets.

  8. #8
    Vegas Kid's Avatar
    Vegas Kid is offline Senior Member
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    I'm with jbrand on this one. I wouldn't even count the reps, just go until you can't possibly do anymore.

  9. #9
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    Lower your reps, do more weight.. less reps.

  10. #10
    tbulldog's Avatar
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    6x20 seated calf
    6x20 standing/donkey calf
    heavy as possible
    good luck bro
    tbull
    personal trainer(not showin my ass, just credibility)

  11. #11
    Kasushi sakuraba's Avatar
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    Yeah they burn like fire after but they just don't seem to grom! What are donkey raises? Thanks for the help. If I do like 4 sets or so should I just do them all to failure? With tons of weight!

  12. #12
    tbulldog's Avatar
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    if you do only four sets, you cant expect much, do you only do 4 sets for biceps, chest, legs?

  13. #13
    Canes4Ever's Avatar
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    Originally posted by jbrand
    the gastrocnemius is primarily fast twitch fibers, so you are going about it the right way in terms of rep-range and intensity. what seems to be beneficial is when you fatigue the calf to a painful extent, using such techniques as supersetting and drop sets.
    I'm gonna go with JBrand on this one (sorry Sicilian, still am your bro though ).

    I would superset with drop sets, going 75 % max for 6-8 reps then 50% to failure (usually about 12-15 reps for me).

  14. #14
    NightOp is offline Member
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    Lots of good advice above. I'm a proponent of routine cycling every 4-6 weeks... Meaning pick one of the above suggestions and use it for a while... then do a two week period of a radically different and more intense routine to keep your body from adapting. For instance you could do>

    25 free standing no weight no machine calf raises (just tip toeing rather) with a 2x4 (block of wood) or any suitable edge. Immediately goto the standing calf machine and do a weight that will cause failure at 25 reps or so.. do those 25 reps. At the peak of each rep hold and squeeze the crap out of your calves for a second or two. Then after those 25 machine raises... go back and do 25 free standing raises... then take a 30 second rest... then do the whole process all over (with less weight on the machine of course in order to get those 25 reps)... This is just a suggestion. My point is to try and every now and then beat the living crap of em... and a good way todo that is short rests and free standing raises in between the real sets... good luck.

  15. #15
    Kasushi sakuraba's Avatar
    Kasushi sakuraba is offline Junior Member
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    Hell yeah everyone sounds great! I will give it a shot tommorow! Much thanks to NightOp that sounds fun!

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