Calves !!

[Oregongearhead]

Correct. Calves & forearms can be trained everyday . Tough stubborn muscles they are . Alot of greats did or still do everyday or 5x week . I used to , got lazy

You"ll also notice as some muscular guys age they lose alot of their delt/upper arm and quad size but still have almost the size calves & forearms in their 50"s/60"s & 70"s as they did in their prime . Probably where "Popeye" came from , some old muscular sailor that had nothing left but big forearms & calves in elder years .

 

[Demondosage]

Less sets, more reps and intensity. For.example, pick a calve press machine or so them on a leg sled and do progressive warm ups like you would training HIT style, then when you get to your work weight do a single set of 50 reps. Next calve day do the same thing with slightly more weight.

The reason I'm telling you this is because when most people do rep scheme of under 15 reps, they pretty much know when they're going to hit failure. Once you hit a set of 50 reps, you could have thought you were near failure at just 25 reps , then it's a mind game to blast it out to 50.

After a month of this, go the total opposite route and drop reps down to 10-15 per set and do your traditional pyramid sets.

 

[Scirilo]

Okay, do your 30 reps. Totally made sense to ask the group, if you already know what rep ranges are ideal for calf growth. Next time you have a question, and feel you already know the answer, please avoid making a thread about it.

Check back when your calves haven't grown and re-read my advice. That will cause your calves to grow.

Hence on your previous inputs you never spoke about how many reps , sets or exercises that is probably why I'm still fixated on the 30 reps...

 

[Wunderpus]

Hence on your previous inputs you never spoke about how many reps , sets or exercises that is probably why I'm still fixated on the 30 reps...

Here's a bit more detail as to what I do:

Day 1: 3 sets like this- 10 reps with a 10 second hold at the top, 10 more partials with another 10 second hold, followed by one more set of 10 partials with a 10 second hold at the top. So, altogether 30 reps, but broken up by 10 second holds at the top. Do this 2 times.

Day 2: Work up to 5 rep max, then do 5 sets of 5.

Day 3: 3 sets of 10 seated calf raises, followed by 3 sets of 15 standing calf raises/on leg press

Day 4: 3 sets of 25 calf extensions on the leg press immediately supersetted with bodyweight calf raises to failure


I hope this gives you some idea for what kind of variety I would aim for. Try to think of new ways to abuse your calves. Also, try to think like this "take the muscle from the shortest to the longest position, squeeze at the top and slowly release tension as you lower the weight"..... Don't BLAST the reps out (most of the time, sometimes is okay).

 

[Scirilo]

The veins on my calves feel like they're gonna pop anytime soon

 

[tenpoundsleft]

Less sets, more reps and intensity. For.example, pick a calve press machine or so them on a leg sled and do progressive warm ups like you would training HIT style, then when you get to your work weight do a single set of 50 reps. Next calve day do the same thing with slightly more weight.

The reason I'm telling you this is because when most people do rep scheme of under 15 reps, they pretty much know when they're going to hit failure. Once you hit a set of 50 reps, you could have thought you were near failure at just 25 reps , then it's a mind game to blast it out to 50.

After a month of this, go the total opposite route and drop reps down to 10-15 per set and do your traditional pyramid sets.

I do something like this.

Three sets to 100 reps.

Usually my first set is around 40, then the other two are around 30. 100 total in 3 sets.

Started out with 95lbs earlier in the year with this approach, then moved the pin a notch (20lb increments) a couple times. Today I did 155lbs for the first time - with 40, 32, 20+8 (had to do a 5-10 second break during the 3rd set, it was too much).

Today's 3-ish sets were insanely painful - after the last rep of each set, when I step off, I get a wave of pain that I only get with calf work. Almost brought tears to my eyes. Must indicate progress, right?

Calves are 16.25" cold, never measured right after a workout, but the 100 rep approach creates a wicked pump.

Some weeks I do this 3 days, some weeks only once. I do a day with higher weight, 250 or so, every now and then, and still keep each set over 20 reps, but not 40!

Is it weight or crazy volume that is best for growth?

My speed is controlled, no holding at the top though. No bobbing either.

 

[German]

I hit the every Damn day I train at the before I leave. 3 to 4 sets heavy between 12 and 20 reps. Slow progress but progress.

 

[Demondosage]

I do something like this.

Three sets to 100 reps.

Usually my first set is around 40, then the other two are around 30. 100 total in 3 sets.

Started out with 95lbs earlier in the year with this approach, then moved the pin a notch (20lb increments) a couple times. Today I did 155lbs for the first time - with 40, 32, 20+8 (had to do a 5-10 second break during the 3rd set, it was too much).

Today's 3-ish sets were insanely painful - after the last rep of each set, when I step off, I get a wave of pain that I only get with calf work. Almost brought tears to my eyes. Must indicate progress, right?

Calves are 16.25" cold, never measured right after a workout, but the 100 rep approach creates a wicked pump.

Some weeks I do this 3 days, some weeks only once. I do a day with higher weight, 250 or so, every now and then, and still keep each set over 20 reps, but not 40!

Is it weight or crazy volume that is best for growth?

My speed is controlled, no holding at the top though. No bobbing either.

Both. Switch between weight, reps, timed negatives of 10 seconds, peak contractions with a 2 second pause, I do it all

 

[tenpoundsleft]

Both. Switch between weight, reps, timed negatives of 10 seconds, peak contractions with a 2 second pause, I do it all

How did I know this would be the answer....?

How much growth have you seen?

If I can get mine to the 17" mark, I'm happy - and that's less than 1" away so should be doable with some continued effort. Don't know if all the running I did in the past helps me or holds me back in this area?

Most guys at the Gold's I go to have pretty much no calves to speak of, is this the norm? There are several fairly massive guys at the gym, but that's upper body only, no calves.

 

[Leancuisine]

The only time I ever got my calves to grow was doing shit you would never think to do.

Once a week throw a 35lb pack on and go trail walking for a few hours. Like some people have mentioned before, calves get abused every day, for decades.

In the gym, I like the donkey Calf Raise Machine, and smith Machine calf raises.

On the smith machine I take two 25lb plates and stack them on top of each other placed in the middle of the bar. Get under the bar like you would for a squat, and put your toes on the plates. Do Standing calf raises. Right now I'm doing sets of 10 with 3 - 45's on each side. I want to get to 4 - 45's.

I weigh 245lbs, so I don't think any type of Calf exercise is impressive unless you can do twice your body weight.

 

[Leancuisine]

How did I know this would be the answer....?

How much growth have you seen?

If I can get mine to the 17" mark, I'm happy - and that's less than 1" away so should be doable with some continued effort. Don't know if all the running I did in the past helps me or holds me back in this area?

Most guys at the Gold's I go to have pretty much no calves to speak of, is this the norm? There are several fairly massive guys at the gym, but that's upper body only, no calves.

Same here. Everyone at my gym seems to be under the thought of "calves never grow so why train them?"

I'm on the same boat as you. I want to add an inch in my calves. They are 17" right now, but compared proportion wise to my quads, they look very small.

 

[tenpoundsleft]

The only time I ever got my calves to grow was doing shit you would never think to do.

Once a week throw a 35lb pack on and go trail walking for a few hours. Like some people have mentioned before, calves get abused every day, for decades.

In the gym, I like the donkey Calf Raise Machine, and smith Machine calf raises.

On the smith machine I take two 25lb plates and stack them on top of each other placed in the middle of the bar. Get under the bar like you would for a squat, and put your toes on the plates. Do Standing calf raises. Right now I'm doing sets of 10 with 3 - 45's on each side. I want to get to 4 - 45's.

I weigh 245lbs, so I don't think any type of Calf exercise is impressive unless you can do twice your body weight.

Try the 100 rep approach and tell us how that feels.

When you stand in a calf press and do presses there's your own body weigh too. As opposed to the seated ones. Anyway I don't really feel like the calves get as much of a workout when I go heavy as when I do the 100 rep approach.

 

[tenpoundsleft]

Today I did 5 or 6 sets of 10x10 => 10 reps where I hold 10 sec at the top.

Probably more like 5 sec at the end of each set, I have a feeling I start to count faster toward the end. Ha ha.

Today was the first time I tried this so only the last three sets were solid, took a few to dial it in.

Feels effective, I'll push harder next time.

 

[Oldschool]

Today I did 5 or 6 sets of 10x10 => 10 reps where I hold 10 sec at the top.

Probably more like 5 sec at the end of each set, I have a feeling I start to count faster toward the end. Ha ha.

Today was the first time I tried this so only the last three sets were solid, took a few to dial it in.

Feels effective, I'll push harder next time.

A trainer/friend of mine uses a similar technique. She actually uses it for all body parts cause you can get to failure so quick. She calls them dirty sets.
For explanation here I will use pushups as the exercise.
Do six pushups and go into the hole for number 7 but instead of pushing up just stay in the hole for ten seconds.

Do 5 pushups and repeat the hold in the hole.
4 and hold for ten seconds
3 and hold for ten
2 and hold
1 and hold
Done.
Can be used with almost any exercise and you get to failure nice and quick. If not just add 5 pounds. Really a nice change up.

 

[monkeymelon]

3 words REVERSE CALF RAISES

 

[ddp7]

3 words REVERSE CALF RAISES

What does the meaning of that?

 

[GianT_SlayeR]

Arnold preached using extremely heavy weight to grow his calves in the education of a bodybuilder, one of his books. Heavy vs light? I do not know

 

[tenpoundsleft]

Arnold preached using extremely heavy weight to grow his calves in the education of a bodybuilder, one of his books. Heavy vs light? I do not know

I don't know that either, just that I get much more pump, and feel it more the next day, with lighter weight and really high rep count - as well as this latest "hold on top" approach.

 

[MythotiK]

What does the meaning of that?

 

[tenpoundsleft]

Really, that works? Looks so unloaded. Have to give it a try.