posted Thu, 11/29/2012 - 20:09
1414
Trying to make my calves larger
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Trying to improve my calf size. I work on them hard eod and was wondering if anyone could help out with some input. I will give my workout routine if needed, thanks
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Thanks to everyone who posted. Everything that was suggested i will incorporate into my workouts sometime in the future. I would like to think that i have very good genetics, but my calves are just stubborn sons a bitches as MuscleDevelop said earlier. Every calf excercise that i do, i extend as far down as i can, giving the muscles a good stretch, and i squeeze as hard as i can at the top. Just doing that has helped them grow a good bit more. My workout routine is as follows-
mon: 6 sets of standing smith machine raises off of a step aerobics platform toes forward
set 1 135 x30
2 225 x20
3 275 x20
4 315 x15
5 315 x10
6 335 x10 or to failure
5 sets of seated raises toes forward
1 140 x30
2 180 x20
3 230 x15
4 320 x10
5 320 x10 or failure
5 sets smith leg press raises toes out- 410 max weight on machine
1 350 x20
2 370 x20
3 390 x20
4 410 x20
5 410 x15 or failure
wed: same excercises i just do them out of order- last to first with the same weight
fri: 6 sets seated raises- toes in for 1-3..toes out for 4-6
1 140 x30 4 230 x20
2 180 x25 5 320 x15
3 230 x20 6 320 x10
5 sets leg press raises- 1-3 toes forward..4and5 toes out
1 360 x20 4 360 x20
2 450 x15 5 450 x15
3 540 x10
5 sets standing raises- free weight.. toes forward.. feet on solid ground
1 135 x25 4 225 x15
2 225 x20 5 225 x12
3 225 x20
sunday i just do some random crap, a few sets of seated raised and some standing smith raises every set to failure. I probably do about 10 sets total on sunday. I also run after my workouts on tues, thurs, and sat. I do IIT: 1min at 8mph then 1 min at 2mph, then 1 min at 8.5 1min at 2. I do that the whole way up to 10mph then back down to 8 then stop. I saw it on you tube, it's actually a pretty good workout. Anyway there it is, feel free to bust my balls and give me some input. Thanks guys, I am willing to change it completely or tweek it or do whatever i need to do to put some more mass on my calves. They are strong and pretty defined but not as big as i would like them. I don't have measurements for them but i can definitely take them if needed.
twice a wk is as much as I would recommend. for calves. calves are like every other body part. you wouldn't train chest every other day would you? no. donkey calf raise and seated calf are the best.
Has anyone tried compensatory accelaration on the calves? I may try that too but wanted someones opinion, just to change it up some...
TrenHead, Thanks for asking what I wanted to know but was too new and afraid to ask. I figured genetics just wouldn't allow me to have respectable calves but after seeing some of these valuable posts I can't wait to hit the gym today with a fresh outlook. I was training calves the same way I bulk upper body by doing low reps with heavy weight. Clearly trying the high reps like MuscleDevelop suggested, changing it up and changing position migh do some good. Thanks guys!
Hey man, don't ever be afraid to ask anything here brother! eroids is here for you to gain knowledge! Novice or expert everyone can learn something here!
Anondef give routine. some good advice below, so not much can be added, especially w/o seeing routine. IMHO, i would switch it up between targeting the white fast and red fast twitch muscle fibers. you can hit the WFT by doing sets of 4-6 reps to failure. i'd like to see you hit this muscle twice weekly. the first time would be 4-6 rep sets and the second would be 12-15 rep sets.
WFT are responsible for the greatest size and strength gains, whereas RFT are designed to yeild some size and strength while also providing for a bit more definition. hit them both the same week, imo. also, depending on your foot placement for squats and leg presses, you calves can be activated here as well.
juice12345678TUT
Time under tension brother....
Lots of slow twitch in there....
Isometric holds between reps are the most important thing you can do for them
Calves are such a bastard to grow. It's really all about genetics with most small muscles. This particular muscle is a type 2a muscle fibre, which means you should concentrate on the following:
-Short rest periods in between sets (45 secs is ideal).
-Volume. High reps (approx. 20 reps), and a lot of sets (approx. 6-9 sets)
-Technique. You must get a good squeeze when you contract and a good stretch when you release. generally hold for about 3 secs at both ends.
-Variation. You have to constantly change the actual workouts you are doing to keep shocking the muscle. i.e donkeys, stand-up machine, sit down etc...
-Consistency. working the muscle out 3-5 times a week.
This muscle was always Arnie's weak point and he literally obsessed himself with getting bigger calves! I'm kinda the same lol
Anongreat info brother. this is probably the first time i've heard anyone refer to type 2a fibers since i've been here.
Give routine bro for sure. Donr make forum leavin us hanging! My calves are genetic weak. Was doing donkeys at 500 lbs for 10 x 10. Nothing. Switched to sets of 20 x Ouch....they grew. Calves are genetic...overcone...adapt....huah!
Anoni'm one of the more fortunate that can barely work mine and they're huge. i think i get it from my momma.haha
Anoni'm one of the more fortunate that can barely work mine and they're huge. i think i get it from my momma.haha
I'm the same, calves were shit and difficult to develop for me. Alternating foot positions, changing rep ranges etc. I like supersets for calves, ie set on seated followed by a set on standing raise with different stance.
Best thing I learnt was to make sure you hold and squeeze at the top, say for a count of 5. Don't worry so much about the weight you're moving, concentrate on feeling the muscle contract and stretch.
what rep range are you hitting?
Do you alternate footing positions? I do 3 point workouts toe to toe , straight forward and heal towards heal .
That has helped mine grow a bunch since one of my buddy's pointed it out.
Yeah i do but not on a regular basis. Every once in a while i will point my toes in and out but mostly just straight ahead. I will try to do it more often, thanks bro. How often do you train them?