calves

J

JPC

0
I searched the forum, but I couln't find much useful information on training calves. Mine are very stubborn and I don't think that training them like any other muscle group is doing much anymore. I've tried light, heavy, varying rest periods, etc... I was training them 2x as much as every other muscle group for a while, but it didn't seem to matter.

I've heard that if your biceps are bigger than your calves, then your calves are too small. By biceps are 17" and my claves are 15", so I'm starting to get worried. They're cut, they just need size.

Right now I'm doing 6 sets of 10 reps about 2x per week, and I'm seeing some strength gain, but no mass. I'd do 12 sets if that what it takes, but I don't want to over train them either.

I need to find a new way to torture them and build some mass before summer.

Ideas?
 
Your calves operate on one of the only 2nd class levers in your body, which make them VERY efficient, and hard to overload. I suggest seated and standing calf raises, you should be doing very large amounts of weight.. I suggest using a leg press machine for the standing raises, to take the pressure off the back and allow you to overload your calves more.


Or just tell people you run, lol.
 
MREIK - I'm doing donkey raises and standing raises using 3 different machines.

How many reps equal very large weight? And then, how many sets, total?
 
donkey raises are still straight-legged. Change them to seated so that you hit the soleus. The calf is made up of both the gastroc and soleus. The soleus is a large muscle that is layered under the gastroc and will help to increase the size of your calf.

BTW - I would do standing first, then seated to brun the gastroc completely before moving to the soleus.

Do you do any tibialis anterior work? This is the antagonist and should be hit as well. Try placing a 25 lb plate (less if you can't do 6-8 reps per set) on your toes while your foot is flat on the ground (many people place their heels on another plate and this will increase the range of motion). Raise your toes as high as you can and repeat.

6 or fewer reps means large weight.

-Rip
 
Okay - 45 sec rest and 6 reps. I know everyone's different, but how many total sets per workout can I get away with wothout over training? I'm thinking maybe calves can take a little extra punishment?

BTW - I thought that donkey raises were seated.
 
Try 4 sets of two exercies for your calves and 3 sets of 1 on the tibialis.

Donkeys are old school dude. Basically, you are doing a standing calf raise only you bend over at the hip. Ahnold used to do them with hundreds in plates and then two chicks on his back to boot! Old school.

See it here:
http://www.exrx.net/WeightExercises/Gastrocnemius/WTDonkeyCalfRaise.html

p.s. that is a great point from Wes. You may get extra oomph out of a shortened rest period.
 
3-5 minutes to completely restore ATP/PC. That's recommended for strength and power, as you want all of your energy stores in order to be able to lift the heaviest load possible.
Hypertrophy is believed to be attributed to a kind of "manipulation" of energy store replenishment. This is why, for hypertrophy programs, no more than 2 minutes of rest between sets should be taking place.
Because of the high number of capillaries in the calves, they are able to replenish their ATP/PC quickly in order to accomodate for walking. Therefore, in order to "disturb" energy replenishment in the calves, you need t take a shorter rest interval between sets.
 
gymcoch said:
3-5 minutes to completely restore ATP/PC. That's recommended for strength and power, as you want all of your energy stores in order to be able to lift the heaviest load possible.
Hypertrophy is believed to be attributed to a kind of "manipulation" of energy store replenishment. This is why, for hypertrophy programs, no more than 2 minutes of rest between sets should be taking place.
Because of the high number of capillaries in the calves, they are able to replenish their ATP/PC quickly in order to accomodate for walking. Therefore, in order to "disturb" energy replenishment in the calves, you need t take a shorter rest interval between sets.
Click to expand...

ooh i see, sorry, i dont do alot of hypertrophy training as i train for str and just some size.
 
You must log in or register to reply here.
Back
Top