Calf training for this dummy

[gyno_ghost]

I have pathetic calves.

I have fairly impressive quads. I've done heavy squats since this beginning, usually with a very narrow stance, so I have a nice sweep and quite a bit of mass. I'm not pointing this out to build myself up, only to emphasize the contrast between my upper and lower legs. I've always lacked the motivation to train calves properly, and now I look like a fool because of it.

Anyway, I've finally made the commitment to bomb my calves, but honestly am not sure the best way to go about it. I was thinking three times per week, but was wondering if the veterans here thought that was too much. To make matters worse, the gym in my [very] small town doesn't have a standing calf press. We have a leg press sled and seated machine, though. (Incidentally, of what calf development I do have, most seems to be on the sides, the muscle group that gets developed by seated raises and not standing presses.)

A friend of mine told me about a superset program he used with fairly good results. Basically, he did normal, standing calf raises on a machine to failure. Then, he did the same movement, only using just his body weight. After doing that to failure, he stood flat on the ground and stood on his toes, went back down to ground level, and back up again, again doing this until failure.

Would I be better off doing calves only twice a week until I've got some size? Any tricks to the trade?

Thanks.

GG

 

[Bob Smith]

I would do one of two things, either an HST style routine or a 2x/wk program with vastly different rep ranges.

HST: over 6 workouts (2 weeks at 3x/wk) add weight each workout till you hit your RM. The next two weeks will be lower reps, but same increasing style.

Other: 2x/wk, say Mon and Thurs. Mon: 5 sets of 5 reps. Thurs: 2 sets of 25.

 

[gyno_ghost]

I would do one of two things, either an HST style routine or a 2x/wk program with vastly different rep ranges.

HST: over 6 workouts (2 weeks at 3x/wk) add weight each workout till you hit your RM. The next two weeks will be lower reps, but same increasing style.

Other: 2x/wk, say Mon and Thurs. Mon: 5 sets of 5 reps. Thurs: 2 sets of 25.

Interesting. Thank you very much. I think I'll try the HST thing and see how that goes. I'll let you know what I think.

Man, the TRAINING forum is dead! It seems all anyone wants to discuss is gear. You know that old passage from the Bible--"Faith without works is dead"? I think you could say the same thing about training: "Gear without a proper routine does nothing." Why aren't more people over here in TRAINING?

Oh well. Thanks again, Mr. Smith.

GG

 

[Freddy]

Interesting. Thank you very much. I think I'll try the HST thing and see how that goes. I'll let you know what I think.

Man, the TRAINING forum is dead! It seems all anyone wants to discuss is gear. You know that old passage from the Bible--"Faith without works is dead"? I think you could say the same thing about training: "Gear without a proper routine does nothing." Why aren't more people over here in TRAINING?

Oh well. Thanks again, Mr. Smith.

GG

Very good post.

Gavin had a good responce to this when he was asked...I think it was something along the lines of "its easier to pay for gear than it is to learn how to train". People want the quick fix, and are willing to pay for it...but rarely are willing to put in hard work.