Calves routine

**CanYouDigIt** · 02-26-2013, 01:05 AM

Hey,

I'm looking for a calve routine for few months to get them to grow insanely large, so if anyone had crappy genes and got them to grow, I'd like to hear from you

I normally do a day just for calves, and just use the smith machine to do my calves with some kind of box, and then I do seat calve raises till I cry from pain, normally low weight extremely high rep,

so any other feed back on how to make them grow please post,

thank you very much

**Java Man** · 02-26-2013, 02:22 AM

I get good results by alternating heavy low rep (6-8) and mid weight mid rep (12-15) every other calf day. I work them 2x/wk. on leg day and again a few days later. They recover quickly. Keep them confused. Throw in a super high rep routine every so often, I mean 100 reps. Really f'cks them up! I guess they're so confused that they explode. I don't know but mine were the most stubborn part on mybody until I started doing this. They went from 14'' to 16.5'' in about a year. They also got this meat edge effect that's really cool. The only way I can describe it is it looks like the edge of a thick steak, chiseled and hard as a rock.

Toe raises - alternate your stance from pidgeon toed to heels in, toes out to hit both heads
.
Leg Press - use the beveled toe catch on the inside edge and use just calf extensions to push the same weight you just pressed. Yes 800lbs is doable with calves. Your calves might cramp while doing this but damn it works. Alternate foot position on this also.

Seated toe raises - same deal. Alternate foot position.

I train calves to failure, just like any other muscle group. this is what works for me. Oh yeah, I also do the reps rapidly, not slow like other groups. Full range is important imo, so I do them as rapidly in succession as possible but keeping strict form. They should be so sore that you can barely walk the next day.

**Rwy** · 02-26-2013, 11:20 AM

I have awful calves but they have grown considerably once I really started focusing on them. I work them out every other day and I go as heavy as I can going to 15-20 reps 4 sets. I also try to walk on my toes all the time when I am home. I switch up between different seated variations and standing. You have to hit them both ways and remember your calves take a lot of abuse so you really have to hit them super hard.

**Schwarzenegger** · 02-28-2013, 10:29 PM

Try this out for about 4 weeks

Calves every 2nd day,,, 4 sets total, not on leg day

2 sets seated calf raises 20 reps
2 sets standing calf raises 20 reps

**cj111** · 02-28-2013, 11:01 PM

I don't see how you can possibly train them eod, mine are sore for 2-3 days after I work them, it seems counter productive to hit a muscle eod. But hey, if its working, go nuts!

**Schwarzenegger** · 03-01-2013, 06:01 AM

Originally Posted by cj111

I don't see how you can possibly train them eod, mine are sore for 2-3 days after I work them, it seems counter productive to hit a muscle eod. But hey, if its working, go nuts!

Fast twitch muscle fibers recuperate faster than slow twitch. Arnold did them everyday

Its also only 4 sets each time

**largerthannormal** · 03-01-2013, 07:58 AM

I wear pants..........

**Schwarzenegger** · 03-01-2013, 10:37 AM

Originally Posted by largerthannormal

I wear pants..........

hah love it

**XstabberX** · 03-07-2013, 11:37 PM

Originally Posted by largerthannormal

I wear pants..........

Ha Ha love it. My gym has every calf machine and I haven't touched any of them. All I do is sets of 30 on a ledge with toes out,straight, and in and my calves are probably my best body part. I do them on squat days and deadlift days. Really concentrate on form I see too many people cheating on calves. Also mine usually hurt for 3 days every time.

**oatmeal69** · 03-07-2013, 11:49 PM

On my last cycle I focused some effort on them and got some good results. I had always been doing high reps and getting that burn, but then I figured, "that's what they do all day anyway while you walk / run around - High reps, low weight." So, I started piling on the weights until I could only do 8-12 reps. I did 4-6 sets once a week with a couple different movements (seated, standing, toes-in, toes-out) like that. If I did it right, they'd be stiff for a couple days. Amazing how much the little guys can really lift! Anyhow, it was heavy weight that seemed to get me some good growth. That's my .02 anyway.