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  1. #1
    freddie84's Avatar
    freddie84 is offline Junior Member
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    Calve development!!

    Hey guys

    Got a quick question..
    On my upcoming cycle , I really want to bring up my calves, as they are my most lacking body part :/
    Would it be optimal to hit them every workout session?

    I train 6 times a week, with a rest day on Sunday. Hypertrophy / strength bases

    Regards

    Sent from my iPhone

  2. #2
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    I do not think every day is a good idea. It's a muscle. It grows when it rests. A couple times per week should be just fine if you hit them hard enough. Since it's your weak part train them FIRST when you train, not last. Everyone always complains about weak calves but they tend to train them at the end of leg day when fatigued. At this point they just want to get them over with. No one would train chest or arms in that fashion. Think about that?

    You'll find that training them first on leg day acts as a great warm-up for the intense leg work to follow. Then when done quads/hams it's refreshing to "not" have to do calves. You'll like it. Give it a go.

    And welcome to the site!
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  3. #3
    RipOwens's Avatar
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    ^^^Well said Kel.

  4. #4
    freddie84's Avatar
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    Quote Originally Posted by kelkel
    I do not think every day is a good idea. It's a muscle. It grows when it rests. A couple times per week should be just fine if you hit them hard enough. Since it's your weak part train them FIRST when you train, not last. Everyone always complains about weak calves but they tend to train them at the end of leg day when fatigued. At this point they just want to get them over with. No one would train chest or arms in that fashion. Think about that?

    You'll find that training them first on leg day acts as a great warm-up for the intense leg work to follow. Then when done quads/hams it's refreshing to "not" have to do calves. You'll like it. Give it a go.

    And welcome to the site!
    Actually never done calves first, I'd definitely try it out! Thanks a lot for the answer mate, really helped me out.

    Sent from my iPhone

  5. #5
    kelkel's Avatar
    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    No problem freddie. Like I said, nobody trains chest last but everyone wonders why they have weak calves but then they fail to make simple, effective changes to help themselves.

    Visit Marcus's Diary in the "Lounge" forum for some great training advice and motivation. Guarantee it will help you out!

    (thnx RipO)
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  6. #6
    freddie84's Avatar
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    Quote Originally Posted by kelkel
    No problem freddie. Like I said, nobody trains chest last but everyone wonders why they have weak calves but then they fail to make simple, effective changes to help themselves.

    Visit Marcus's Diary in the "Lounge" forum for some great training advice and motivation. Guarantee it will help you out!

    (thnx RipO)
    Again thanks, Im actually checking it out now. Such a nice community on this forum!

    Sent from my iPhone

  7. #7
    Trenton's Avatar
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    Don't forget when you're training your calves, you need to throw in different types of training. Growth in the calves is stimulated not only by heavy weight with low rep training, but also with light weight and high rep training. For example, here's what I do for calves (I train them every other day). Let's say monday is my heavy day, I'll do five sets of ten with the highest weight that I can do on the standing calve raise machine, and then another 5 sets of 10 with the highest weight that i can control on the seated calf raise machine. On wednesday, I'll do 2 sets of 100 on the standing calf raise machine, and then 2 sets of 100 on the seated calf raise machine. After that, I'll repeat the whole routine on friday. Give it a shot, and let us know how your training works out during your cycle.

    Trenton

  8. #8
    freddie84's Avatar
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    Quote Originally Posted by Trenton
    Don't forget when you're training your calves, you need to throw in different types of training. Growth in the calves is stimulated not only by heavy weight with low rep training, but also with light weight and high rep training. For example, here's what I do for calves (I train them every other day). Let's say monday is my heavy day, I'll do five sets of ten with the highest weight that I can do on the standing calve raise machine, and then another 5 sets of 10 with the highest weight that i can control on the seated calf raise machine. On wednesday, I'll do 2 sets of 100 on the standing calf raise machine, and then 2 sets of 100 on the seated calf raise machine. After that, I'll repeat the whole routine on friday. Give it a shot, and let us know how your training works out during your cycle.

    Trenton
    Thanks I will sounds like a killer the two sets of 100 :O

    Sent from my iPhone

  9. #9
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    Quote Originally Posted by freddie84

    Thanks I will sounds like a killer the two sets of 100 :O

    Sent from my iPhone
    Just watch those reps of 100, yes it will be crazy hard, but no need IMHO, each to their own, an who am I to say that it's wrong. But with that in mind, The Achilles' tendon has great elasticity so when doing reps over 20 a lot of ppl tend to bounce or use motion to get the weight up, you will see this with seated calf raises all the time,
    when you bounce you are stretching the Achilles and not using the soleus (which is the muscle targeted for seated calf raises)

    The soleus is predominantly slow twitch so do this exercise first to fatigue the muscle with 5sets of 12-20reps

    With hypertrophy in mind, try a tempo of 3seconds eccentric and 1second concentric phases and pause at the top of the concentric phase.

    The gastrocnemius (major calf muscle) contains a higher percentage of fast-twitch fibers thus is better suited to more explosive training or in other words HIGH WEIGHT, LOW REPs
    I suggest 5sets of 5-7reps standing calf raises do this exercise second.

    Remember that with any weight training, progressive overload is the key, don't just chuck 3plates in the seated calf raise every week!! Track your progress, get more reps and then up the weight!!

    KISS

  10. #10
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    I love big calves so I hit them hard!!! I've had to work up to these weights and I suggest you do the same but on the standing calf ill do a full stack with a 35 and a 45 plate on it for a set of 10 then straight to the seating calf with 2, 45 plates and just pump till I have to lift it by hand. Rest for a couple mins then do it all over again for 4-6 sets. Works wonders for me

  11. #11
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    Or just rob kelkels calves haha. Yeh I find nice n slow n really squeeze up onto ur big toe section of foot. So many twist feet outwards. Asking for injury. And you can lift your toes up to bring up your front muscles by shin to add a bit of width to the front (no one does this). ;-)

  12. #12
    kelkel's Avatar
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    Quote Originally Posted by dooie View Post
    Just watch those reps of 100, yes it will be crazy hard, but no need IMHO, each to their own, an who am I to say that it's wrong. But with that in mind, The Achilles' tendon has great elasticity so when doing reps over 20 a lot of ppl tend to bounce or use motion to get the weight up, you will see this with seated calf raises all the time,
    when you bounce you are stretching the Achilles and not using the soleus (which is the muscle targeted for seated calf raises)

    The soleus is predominantly slow twitch so do this exercise first to fatigue the muscle with 5sets of 12-20reps

    With hypertrophy in mind, try a tempo of 3seconds eccentric and 1second concentric phases and pause at the top of the concentric phase.

    The gastrocnemius (major calf muscle) contains a higher percentage of fast-twitch fibers thus is better suited to more explosive training or in other words HIGH WEIGHT, LOW REPs
    I suggest 5sets of 5-7reps standing calf raises do this exercise second.

    Remember that with any weight training, progressive overload is the key, don't just chuck 3plates in the seated calf raise every week!! Track your progress, get more reps and then up the weight!!

    KISS
    Nicely said....
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  13. #13
    RescuesPitbulls's Avatar
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    I wish i could add something but damn my calves are 18 inches & vascular and i train them once a month at most lol

    When i do train them i use a rep range between 25 - 50 emphasizing on the seated calf raise.

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