Calves

[superman15]

ok what is a good routine to build the ole stubborn calves. Is it best to stick to heavy sets of around 10. How do you get those stubborn things to grow. thanks.

 

[Sir Lifts-a-Lot]

I tried something similar to this and it really worked good. Just make sure you really hold it at the top and bottom for a few seconds. You'll know you're doing em right if you feel like your gonna puke and you walk like the grandfather on the simpsons afterwards.

 

[Ramstein II]

ok what is a good routine to build the ole stubborn calves. Is it best to stick to heavy sets of around 10. How do you get those stubborn things to grow. thanks.

Grow bigger and walk. Also, sprinting and uphill running or walking is good. Otherwise, train them like you would your chest--a few sets of 10 or so reps a few times a week. One thing I'd add though, don't bounce up and down like so many people do. Lift it deliberately and smoothly using little momentum. Also, if you're going to do any direct calf work at all, I wouldn't bother with seated calf raises as that works your soleus and not the turkey leg part of the "calf." Time your sets. They should at least last 30 seconds--45-60 seconds would be even better.

The biggest calves I've seen in my life were on an old powerlifter. I asked him what he did to get his calves do damn big. Of course he answered, "I squated, deadlifted, and bench pressed."

 

[esco]

9 times out of 10, the guys with good calves barely work them. damn genetics!

btw-i work mine similar to the way frosty stated also. good luck bro.

 

[Kal-El]

Personally, I think calves have a lot to do with genetics. But, what body part doesn't. You have to train it like any other muscle. Proper mechanics, squeeze the contraction and keep away from the momentum.

 

[KOMT]

Okay, i've finally found MY solution to getting my stubborn calves to grow:

lower weight, higher reps, more sets.

I used to calf raise insane amounts of weight for 10 or so reps. I wasn't getting results so I decided to try something a bit off the wall.

now I do this:

1st set: 1 plates on each side (standing calf raise) for 50 reps

2nd set: 2 plates on each side 30 reps

3rd set: 3 plates on each side 20 reps

THEN for the next three sets, I start stripping off weight. By this time my calves are on fire.

Then I do seated calf raises, same thing. so basically 6 sets standing, 6 sets seated. If you can walk normally after this, you are not human, lol.

I do this program twice a week and have been getting good results. I do legs tuesday and saturdays and its working well. I'm a big believer in heavy weight, but calves seem to respond differently than any other muscle...so they require a different approach IMO.