posted Thu, 02/21/2013 - 12:25
811
Calf Routines
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OK I wanna hear your guys routines. Mine is 2 times a week 1 day supersets mid weight no rest for 450 reps and the other day real heavy drop sets til its dead. I just want them to grow :(
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One of the tips I tend to give guys in the gym when they ask about training calves is footwear. Most trainers / sneakers / whatever you want to call them tend to limit your range of motion in my experience. Try either of the following:
Barefoot / socks only. Lots of old school BB'ers like Arnold etc did them barefoot.
Buy yourself some rock climbing shoes. They're great for squats and deadlifts too.
I climb, so discovered this just thinking "I'll try it". My calves have improved dramatically as a result.
Twice a week for me. Higher reps on seated calf raise day 1, then lower reps on standing and donkeys day 2 (usually 3 days apart).
Sometimes I like to do stair stepper for 10 mins to get the blood flowing in the calves. Then immediate walk over to the seated calf raises. 2-3 plates do 5 bottom half and 5 top half and 10 full reps.
do this for 5 sets then walk over to standing calf raise machine and do the 5+5+10 but 3 sets. One set do toes pointed together and heels out, 2nd set toes pointed out and heels touching and 3rd set toes and heels touching.
then put like 200-300pounds on it (heavy to were you can only do 5-7 reps) and do 2 sets of heavy weight reps of 5-6
then I like to go on the seated straight leg calf extension machine (forget what its called) and I do 3 sets of 15 reps really heavy
make sure to stretch!! I do this 2-3x a week
My calves are hard as hell to grow. I try to hit them with heavy ass weight. Lately I have been doing a lot of drop sets. Pyramid sets also work for me. I have seen some results recently. You just got to pound them hard.
No1Genetics lol, I hit mine once a week for 3 heavy sets and they grow fine. I have to use the squat rack with a plate under the front of my foot because my gym doesnt have any calf machines