Calves

[CheddaNips]

Alright I love my calves. They are prob my genetic strong point and they grow fairly fast. My inner calves are monsterous but it seems my outter calves are lacking a little. Any advice on exercises to get the outters looking more beefy. Thanks fellas

[Narkissos]

I guess i'm in a similar position to you.

My calves are very strong...and somewhat responsive.

However, the inner head grows a lot faster than the outer.

I find varying foot position helps... The 'heels turned out' position being the most effective for this purpose IMO.

You can use this stance exclusively on all calf exercises you currently utilize.

You won't lose inner head mass by doing so...and you get the benefit of having greater emphasis placed on the outer head.

In addition to this modification, add a slight knee bend to each of your standing calf exercises.

This'll increase outer head recruitment.

Good luck.

-CNS

[Lfs2shrt2bsml]

any pics mate...

[CheddaNips]

Thanks Narkissos. I normally do 4 sets of seated and standing raises on chest day. When you do calves, do you dropset, pyramid. . etc or just go heavy all the time?

[Narkissos]

Thanks Narkissos. I normally do 4 sets of seated and standing raises on chest day. When you do calves, do you dropset, pyramid. . etc or just go heavy all the time?

I train calves like i train just about anything else.

I'd have to link you to my training journals via PM/email for you to sift tru for my various approaches.

I do use straight sets a lot.

But i also use drop-sets a lot as well.

Let me copy yesterday's calf workout to this thread:

Seated Angled Calf-raise:

Set 1: 90 lbs: 10 reps
Set 2: 180 lbs: 10 reps
Set 3: 270 lbs: 10 reps
Set 4: 360 lbs: 8 reps
Set 5: 450 lbs: 7 reps

Sets 1-5: Slow and controlled w/ pause and hold at peak contraction

Set 6: 540 lbs: 7 reps [Personal Best]
Set 7: 630 lbs: 7 reps [failure] [Personal Best]

Sets 6-7: Explosive

Comments: I have never, ever, EVER, gone this heavy on a seated angled calf raise. Anything around 500 lbs normally makes my ankle feel like they are about to snap. I've been a lot heavier on standing calf-raises, as well calf-presses on the leg press station. Today however, my ankles et. al. were up to the challenge. As usual, a full range of motion was used here. I gave a guy in the gym the simple task of recording this last set... and he fouled it up. I gave him the camera already recording...and he still managed to mess it up. Can't wait to try this weight again.


[Smith Machine] Standing Unilateral Calf-raise:

4 sets: bare bar: 8 reps ea. leg, ea. set


Comments: Calves were VERY fried after the preceding exercise... So was unable to do any weight here. Just my bodyweight and the weight of the bar combined were more than enough.


-CNS

[Narkissos]

^^I use volume, high reps (about 1/2 the time) and heavy weight.

I get to combine heavy weight and high reps by utilizing drop-sets.

I also have fairly high frequency.

Some weeks I train calves once.. Sometimes twice.. Sometimes EOD.. Some weeks daily.

Depends on the training phase etc.


Sometimes i vary the position of calf training in the routine (either first or last generally).

I don't superset.

I always use full range of motion.. 'cept when i'm prioritizing the middle to upper range (neutral, to peak contraction).

I also stretch a lot.

I believe the combination of weight, reps, full range of motion, deliberate execution, and stretching are essential.

Hope this helps.

-C