Results 1 to 12 of 12
Like Tree8Likes

Thread: What's your method for calf development

  1. #1
    Dex88 is offline New Member
    Join Date
    May 2017
    Posts
    11

    What's your method for calf development

    Always struggled growing calfs in the past... anyone struggled with this in the past and now got wicked calfs?

    Mine are slowly improving through supersets high reps and Strecthing the fascia in between sets

    Your experiences ?

  2. #2
    MuscleScience is online now AR-Hall of Famer
    Join Date
    Oct 2006
    Location
    ShredVille
    Posts
    11,959
    Blog Entries
    6
    Quote Originally Posted by Dex88 View Post
    Always struggled growing calfs in the past... anyone struggled with this in the past and now got wicked calfs?

    Mine are slowly improving through supersets high reps and Strecthing the fascia in between sets

    Your experiences ?
    Mine always grew best if I was playing basketball, nothing else really seemed to get my calves to pop like that.
    “If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein

    "Juice slow, train smart, it's a long journey."
    BG

    "In a world full of pussies, being a redneck is not a bad thing."
    OB

    Body building is a way of life..........but can not get in the way of your life.
    BG

    No Source Check Please, I don't know of any.


    Depressed? Healthy Way Out!

    Tips For Young Lifters


    MuscleScience Training Log

  3. #3
    ALIN is offline Knowledgeable Member
    Join Date
    Jun 2005
    Posts
    9,069
    I used to have family call me chicken legs when I was younger ,,now my calves are one of my best body parts.
    Lots of seated and standing calf raises. I like going heavy but also do high reps so keep it varied.

  4. #4
    kelkel's Avatar
    kelkel is online now HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
    Join Date
    Sep 2010
    Location
    East Coast Dungeon
    Posts
    26,037
    Problem with calves is that most guys are always playing catch up with them. They've neglected them for years and now suddenly realize how far behind they are. It's probably "the norm" in bodybuilding. I've never been a fan of high reps for calves. I like heavy weight and moderate reps along with a little double bounce at the top to reinforce the peak.

    Whatever works for you just stick with it. If they're a weak point then train them first in your workouts. Far to often guys train calves at the end of their workouts with the mindset to "get them over with." We've all been guilty of this on occasion but as soon as you (meaning anyone) learn to train them with the same intensity as chest and arms they will grow!
    -*- NO SOURCE CHECKS -*-

  5. #5
    Marsoc's Avatar
    Marsoc is offline Productive Member
    Join Date
    Aug 2016
    Location
    Camp lejeune
    Posts
    2,452
    Destroy them every way possible. Heavy weight high volume Various ways of increasing intensity like u mentioned. I been doing weighted standing calf raises super set with body weight standing raises as manh as i can do. Then seated calf raises and do the same thing or ill donte seated after the standing as a 3rd super set. I been doing wach round with a different foot spacig to hit different areas. Feet close, medium spacing and then wide spacing. Ill keep my feet close but not touching then the mid range ill put a 25lb plate between. My feet as a spacer then for wide ill do beyond shoulder or put a 35lb plate as a spacer.
    Thats when im doing a quick session. Maybe 4 sets like that with 30-45 seconds rest between each super sets.

    Days that i dedicate to just calf and abs. Ill start off with independant foot standing raises or on a seated leg press machine and do multiple drop sets with one foot at a time. Sometimes ill go threw the hole stack lowering the weight 1 plate at a time to pre exhaust the calfs and build independant size and strength. Since my right calf is like 20% bigger it seems lol
    After that ill do what i mentioned before and maybe add in leg press raises. I wish we had a donkey calf raise machine.
    Or rest pause sets. And really get a stretch at the bottom of lift and squeeze at top
    Last edited by Marsoc; 05-20-2017 at 09:01 PM.

  6. #6
    Ealajl is offline Junior Member
    Join Date
    Feb 2017
    Posts
    53
    Ever try restrictive training?

  7. #7
    High Desert Bill is offline New Member
    Join Date
    Sep 2017
    Posts
    47
    Genetically, I'm not meant to have big calves, and most people in my family have basically sticks below the knees.

    What I found worked the best for me and really put the mass on was:

    A. High reps... in the 30 to 40 range , on a hack squat machine where my legs are extended. Controlled, not too fast, and flex at the top. To break up the monotony every so often I would do the seated calves but the straight leg type seemed to work better.

    B. Straight leg kicks , as high as you can do in the air. You have to keep your leg completely straight and not bend it all at the knee, and keep your toes and foot pointed up towards your knee, to really stretch out the calf muscle when you do the kick. Those were somewhat painful for me, but when combined with the high rep calf raises , put the size on nicely.

    Generally, I would work them out twice a week.

    As with everything, I would document my progress each week in my notebook that I always have in the gym, so that I could try to beat what I had done at the last workout.

    Bill

  8. #8
    TrailRunAZ's Avatar
    TrailRunAZ is offline Knowledgeable Member
    Join Date
    Aug 2008
    Location
    Southwest
    Posts
    1,076
    I have found that working calves just like other body parts (2 exercises, 2-4 sets ea exercise, 8-12 reps to failure) works best. I probably got the most definition from trail running for years but size was improved by treating them like any other muscle group.

  9. #9
    The Deadlifting Dog's Avatar
    The Deadlifting Dog is online now Knowledgeable Member
    Join Date
    Sep 2012
    Posts
    2,484
    believe it or not...
    squats

  10. #10
    Couchlockd is offline Banned
    Join Date
    Jul 2016
    Posts
    2,737
    Hop on a hardtail MTB. seat high, peddle on top toes

    10 miles @ 14 mph 3x a week

  11. #11
    charger69's Avatar
    charger69 is online now Anabolic Member
    Join Date
    Apr 2015
    Location
    SoCal
    Posts
    2,252
    I mix it up. You can do all of the routines mentioned above but you will not get results without the full range of motion. I very rarely see people train them correctly. Hold at the top for 1 second, also try drop sets to get a response from the muscle.

  12. #12
    swalleezy's Avatar
    swalleezy is offline New Member
    Join Date
    Sep 2017
    Location
    Ireland
    Posts
    23
    I'm a big believer in stretching too, ten secs after first set, twenty, etc up to thirty seconds between every set.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •