Calves are lacking...plz help!!

[nothin_but_a_peanut]

My calves to me are petite compared to my quads. I train calves on my leg days. sometimes i will switch it up and train calves with another body part. i mostly go heavy with a 8-12 rep range sometimes as low as 6 reps. i'll switch it up with light weight with higher rep's (25-50 reps). i'm trying different variables but i can't find one that's effective. any advice would be appreciated. thank you

 

[RottenWillow]

My calves to me are petite compared to my quads. I train calves on my leg days. sometimes i will switch it up and train calves with another body part. i mostly go heavy with a 8-12 rep range sometimes as low as 6 reps. i'll switch it up with light weight with higher rep's (25-50 reps). i'm trying different variables but i can't find one that's effective. any advice would be appreciated. thank you

calves generally don't respond well at all to reps in the traditional 8-12 range. You're on the right track with the 25-50 rep workouts. Stay on that course.

 

[OneBreath]

RW is right on. Ever notice how some really fat guys have huge ripped ass calves? They're not from doing calf extensions once a week. Let nature point you in the right direction here. High reps and high frequency. Start doing calves 3 times a week.

 

[ExtraMile]

Rest pauses!! use a 15 rep weight and rest pause it to 100 reps with standing calf raises, stand on a block to get a complete ROM, only do 1 set but straight after follow it with a couple of sets of leg curls like 2x8

 

[joe d]

i like the 60-100 rep deep stretch rest pause on the seated calf raise.

 

[JDid23]

Rest pauses!! use a 15 rep weight and rest pause it to 100 reps with standing calf raises, stand on a block to get a complete ROM, only do 1 set but straight after follow it with a couple of sets of leg curls like 2x8

this... you can start with 75 reps if you want. Do it with a weight you can normally get around 20-25 reps with.. Then pause and do as many as you can until you hit 75. This will destroy you. Also, i can't take this for my own and have to give credit to Nelson Montana.

 

[AEKDB]

Again I am going against the grain with calf training but, why not increase the weight? You say you go heavy but what is heavy? A great calf workout is to shoulder the heaviest weight you can unrack, and perform calf raises. Another great calf workout is explosive good-mornings where you perform a good-morning and explode up onto your toes at the end. If you are doing 300-400lb explosive good-mornings or 500+lb calf raises for reps and you still have small calf muscles, then it was not meant to be. Also, if you can not do heavy good-mornings, your body may not need big calf muscles. If what you are currently doing is not working why would doing 100x more make a difference? Very few people here would recommend 200 rep squats.

 

[SpyWizard]

so??? you guys are telling him that by creating huge amounts of lactic acid and having the muscle actually.. well consume itself for energy and not being able to walk is the way to the golden calf???

tsk tsk.. maybe you are all just pulling his chain??

I do high rep routines with mine.. maybe 1x month..

other wise i do my leg press for 6-8 rep range then with no rest do calf raises in 8-12 only on the last set do i do a burnout to 20ish..

but I do working sets at 800 lbs.. did 1125 this week, not a personal best but i can't do calfs that high of weight..

also do seated calf raises..

 

[joe d]

so??? you guys are telling him that by creating huge amounts of lactic acid and having the muscle actually.. well consume itself for energy and not being able to walk is the way to the golden calf???

tsk tsk.. maybe you are all just pulling his chain??

I do high rep routines with mine.. maybe 1x month..

other wise i do my leg press for 6-8 rep range then with no rest do calf raises in 8-12 only on the last set do i do a burnout to 20ish..

but I do working sets at 800 lbs.. did 1125 this week, not a personal best but i can't do calfs that high of weight..

also do seated calf raises..

nope we are telling him the truth. real tried and true training experience. it works wonders. calve usually respond well to this type of training. quads do also. maybe not as much as calvs. the school of trial and error is always the best aproach when it comes to physical training (aside from safety issues). it illiminates all the bull shit written buy people that have never stepped foot in a gym in their life.

 

[SaiBoT]

Yep rest-pause routines are the best for calves IMHO, there's a study that shows protein synthesis in the calf muscle doesn't occur as easily as it does inside other muscles so to me that suggests training them should be done straying from the common aproach...

 

[ajaygill]

i did nelsons routine, two days later still walking fucked up. I look i got some sorta problem with my leg, when i walk lol

 

[JDid23]

i did nelsons routine, two days later still walking fucked up. I look i got some sorta problem with my leg, when i walk lol

haha sounds awesome man!! can't wait to try this for myself one of these days when my ankle isn't hurting me Btw, how did you add weight? I know this is a stupid question, but i usually do calf raises with DBs.

 

[ajaygill]

i just did it with one weight. I used seated calf raises for this exercise. I dont think im going to be doing this routine again probley only once a month cant handle it lol

 

[SaiBoT]

i just did it with one weight. I used seated calf raises for this exercise. I dont think im going to be doing this routine again probley only once a month cant handle it lol

Lol that kind of routine has to be increasingly tougher, it's not like you gonna trash yourself and giving all out on the first time you do it, just take it easy start with 40 total reps the first time then build up by 10 reps each session until you reach hundred reps, then you get to increase weights. Done that way you can build tolerance to it, it's the same thing has doing a marathon, you have to work your shit first, doing it once a month will be even worst for you...

 

[bruce9241]

Not sure if this helps, but I used to ride my bicycle to school everyday. My calves are freaken huge now. It's partly genetics though since my dad has large calves too and he doesn't lift weights or ride bikes. How about jump roping? That seems to be a good exercise to work the calves.

 

[the.gladiator1987]

lol @ jumproping, maybe if you had ankle weights and did it for 5 minutes bro

since your calves get worked everytime you take a step, you should go heavy. deep stretch, explode up, hold it there, and let down slowly. 15 reps of that 3 sets will make your calves grow. muscle is muscle it will grow if you put it under stress.

the 75 calf raise thing will work too. try them all for a month and see what gets you progress like joe d said its all about trial and error. everyones advice is personal advice not something that works for every single person

 

[ExtraMile]

i just did it with one weight. I used seated calf raises for this exercise. I dont think im going to be doing this routine again probley only once a month cant handle it lol

seated is much more painful IMO

 

[the_alcatraz]

do them slow, with high reps...no need to go heavy

you'll get more results that way