Calves

[Shak]

In addition to my 5X5 squats, I did 5 X 20 seated calf raises yesterday with a 15 second rest interval between each set.

I also did 4 X15 of standing calve raises with a 15 second rest interval.

I kept the weights low - 60lbs on seated, 40lbs on standing.
My calves are SOOOOORE today.

Due to the short rest intervals, this took no time at all, but my legs were shaking when I got into the locker room.

Any thoughts on this calf workout?
Can calves be worked twice a week, or should I stick to one?

Thanks

 

[d3track]

i do a similar calf thing
i superset the two movements, but with heavier weights

most people do 2x a week

i think it depends on how well your calves respond

 

[beefybull]

i think it depends on how well your calves respond

2-3x weekly should be plenty

Calves respond wonderfully to volume as they are a very dense muscle group. Calves are hit with every step, while standing upright, walking up stairs, etc. so evolution has conditioned them to respond to a very very high volume of work.

 

[Grandk]

does speed matter?

Should the sets be done quickly or slow and methodical? Full extension is key, I'm sure.

 

[d3track]

i say slow, full range

as stated previously, your calves get lil workouts throughout the day

IMO heavy weights, done slowly is what shocks the muscles into growing

 

[Grandk]

Thank you!

i say slow, full range

as stated previously, your calves get lil workouts throughout the day

IMO heavy weights, done slowly is what shocks the muscles into growing

 

[beefybull]

Full range of motion is the key.

I prefer slow reps as it is typically better form, but a few burnout sets of quicker/sloppier reps would also benefit as well.

Also, be sure you are doing both seated AND standing calf raises. This will lead to better development and muscle balance.

 

[Grandk]

Thank you.

Full range of motion is the key.

I prefer slow reps as it is typically better form, but a few burnout sets of quicker/sloppier reps would also benefit as well.

Also, be sure you are doing both seated AND standing calf raises. This will lead to better development and muscle balance.

I do both now but I wasn't sure if the reps should be done quickly or slowly. Thanks for the advice. I was doing reps of 8 but I am going to bump it up to 15 today. That should shred 'em good.

 

[beefybull]

Re: Thank you.

I do both now but I wasn't sure if the reps should be done quickly or slowly. Thanks for the advice. I was doing reps of 8 but I am going to bump it up to 15 today. That should shred 'em good.

I typically start with several light warm-up sets, emphasizing the contraction. Then several slow, heavy sets, finishing with several sets of semi-heavy, quick reps.

You can also try doing calf exercises with no shoes on for the absolute highest range of motion (like Arnold), provided your gym doesnt frown upon this.