calves?

[prophet]

can you guys post your calve workouts?

mine looks like this but i feel like i'm not growing

workout #1
standing calve raise 2 sets failure (15-20 reps)
seated calve raise 3 sets NOT failure (20-25 reps)
machine calve raise 1 Drop set (reps 15,15,10)

workout # 2
legpress calve press 5 sets not failure (10-15 reps HEAVY)
seated calve raise heavy 5 sets (6-10 reps)

i know these are alittle different but they have worked well for me up until now

 

[backlash79]

seated calves 4 sets 6-12
toe presses 4 sets 6-12 with a drop set on the last set

or

smith machine calve raises (dont like the standing machine way too light) 4 sets 6-12
seated 4 sets with a drop set on the last set.

i've always had big calves though, came from being fat as a little kid. heh

 

[jeremys]

do 10 sets of 50 backflips off the lat pulldown machine. then flex those monsterous cows in the mirror and watch them grow 15-20 inches

 

[skaman607]

all right supersizeme

 

[jeremys]

i dont get it

 

[big4life]

Seated calf presses -4 sets
leg press calf raises -4 sets
one legged standing calf raises -4 sets

and occasionally I will do reverse calf raises for the front of the calves.

As for weight I vary it. One day heavy and 10-15 reps, the next time medium 20-30 reps.

 

[mxfox30]

here's my calf workout. i recently switched from using two legs to just one leg for leg press and machine calf raises, and it seems to work better using one leg at a time, then on my last set for each exercise, i'll do a set with left leg, a set with right leg, then a set with both legs all immediately after each other. my calves are killing me after doing that.

leg press one leg calf raise- 3 sets of 10-15 reps
machine one leg calf raises- 3 sets of 10-15 reps
seated calf raises- 3-4 sets of 8-10 reps

 

[skaman607]

i dont get it

he always has really sarcastic posts, like when someone asked how to use a towel to do chinups he said to wrap it around his head like a ninja, and this was really supersizeme esque

 

[jeremys]

haha, well i guess thats about right..

i've never been sarcastic in a serious convo on here, until now. some people need it

 

[Niche]

Here is a workout that I got on this board. I did do it for a while and saw pretty good results.


The Luke Sauder Calf Routine

Day 1: High-Volume

Exercise A: Calf Superset*

A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)

A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo

*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.

Exercise B: Standing Calf Raises

B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**

**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.

After day one, you'll probably have to call the fire department to extinguish the fire in your calves. You may also find that you have the same walk as Homer Simpson's 80-year-old father.


Day 2: Low-Volume (to be done 48 hours after Day 1)

Exercise A: Triple Drop Standing Calf Raises

A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.

***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.


-Niche

 

[skaman607]

haha, well i guess thats about right..

i've never been sarcastic in a serious convo on here, until now. some people need it

it will do their blood pressure good

 

[gsxr600]

day 1
donkey calve raises
seated calve raises
standing calve raises (drop set) to failure

day 2
seated
standing
dumbel calve raises (dumbell on knee)

 

[crew9]

I never understood why people think that lots of reps and sets and volume are the key to building big calves. Your calves are made to handle many repetitions for long periods of time, cough walking. I've always had sucess with low reps and heavy weight. Then again my calves got worked high volume from vball. Hmmmmm. I also never understood why everyone works them out more than once a week really. They're a muscle like every other muscle you lift. They need time off. Would you do bench press 2-3 times a week? Two days seems like it would be ok which most of you guys say your doing, but I hear guys working their calves out like 3-4 days a week. That's just crazy.

 

[downsent]

I just thought I'd throw this in, mabey I can get some constructive critisism. A guy I worked with used to be a body builder apparently and he told me to do this thing where i get on a set of stairs and start by doing one calve raise on the first one then 2 on the nnext 3 and the next ans so on to the top. Then I rest two minutes and go down straing with the number of reps I finished with. I have to use dumbbells now, my calves blew up pretty fast it was kinda amazing...

 

[b fold the truth]

Sunday:
Standing calf raises
I rotate weights and reps every week going from 5's, 8's, and 10's. I try to set a PR for that rep scheme every time I do that rep scheme. I end up doing 3-6 sets in total...usually 6.

Wednesday:
Seated Calf Raises or Standing
if Seated then: 4 sets of 25 with 15 sec rest between sets
if Standing then: Bodyweight x 5 both, 5 right leg, 5 left leg, 5 both...repeat for 2 total sets.
Standing Calf Raises with no toe elevation: 5 straight, turn 180 degrees on toes, 5 straight, repeat turn, 5 straight...repeat for a total of 2 sets.
Reverse Standing Calf Raises: Bodyweight x 20 x 2 sets

All in all it should not take more than 5-10 minutes TOTAL to do calves.

B True

 

[louden_swain]

My routine is simple:

Seated Toe Raises - 3 x failure
Standing Toe Raises - 3 x failure

It doesn't take much to trash my calves, so I keep the sets low. I think high reps works the best.

 

[coolcolj]

No need to do seated calf raises because full squats do the same thing for the soleus IMO

Gastrocs are mostly white fiber, no point in doing high reps. Gotta hit the heavy and explosive. SPrints, jumps, high pulls, RDLs onto toes, deadlift onto toes etc

machines suck - so why would calf training be any different? Single leg explosive calf raises holding a dumbell does the trick

 

[Zyglamail]

I simply do 3 sets of toe raises on hack squat machine I get about 12 reps first set, 10 second and 8 the third, I add weight everyworkout I can.....until I pulled something in my back, then I switched and went lighter, currently working my way back up in weight.

 

[Intenceman]

Two sets performed as follows:

Standing Calf Raises one leg at a time until failure,, drop, repeat, drop, repeat.

Doesn't sound like a lot but each set is a killer and I start with 600 lbs with each leg, ending up around 420.

Every 6 weeks I go to a few weeks of straight sets.

 

[Intenceman]

Two sets performed as follows:

Standing Calf Raises one leg at a time until failure,then force out as many reps as possible with both legs, drop, repeat, drop, repeat.

Doesn't sound like a lot but each set is a killer and I start with 600 lbs with each leg, ending up around 420.

Every 6 weeks I go to a few weeks of straight sets.