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Damn you, Nelson!

r1

r1

Farmer's Tan Specialist
Platinum
My calves are so fawkin' sore that I can hardly walk.

I'm confident that a month of this routine will produce some gains. I'm going to find out. :)

R1
 
Cooked Calves--In Under 4 Minutes


How are your calves? Mine suck. Actually, by normal people's
standards, they're pretty good. But by bodybuilding standards...well, let's
just say that Dorian Yates wouldn't be intimidated by a toe-to-toe
comparison.



So if my calves are only "so so", what makes me qualified to write an
article on calve training? Doesn't it make more sense to hear from someone
with extraordinary calves? Ironically, anyone with outstanding calve
development is the last person to be giving advice on improving the lower
leg. They're the ones who have it easy -- the lucky few born with lots of
fast twitch fibers in the lower legs. That's because, more than any other
muscle group, the size and shape of one's calves is determined by heredity.
People with a genetic disposition for shapely muscular calves need only to
walk and their calves will look good. Bastards.



For the rest of us mere mortals, it's different. Like most
bodybuilders, my calves have always resisted growth--so much so that not
too long ago they bore a striking resemblance to a pair of pool cues. It was
pitiful! I've had to battle for every centimeter of growth but despite all
the effort, nothing

seemed to help. I tried everything. Then it hit me. It was so simple.
(As most "discoveries" are.)



After years of trial and error, I finally found the secret to adding
precious muscle tissue onto those stubborn soleus.



HEEL UP--HEEL DOWN--WHAT ELSE?

Let's face it, the calves are pretty limited in the way they can be
trained. Everything is a toe raise of some sort. Add into the mix that they
don't provide a satisfying pump, as is the case when working the chest or
arms. They just burn. The key to killer calves isn't in the exercises, but
in the method in which they're employed.



There are two theories to calve training. Because the muscle group
consists of mostly slow twitch (red) muscle fibers, the potential for growth
is limited. Slow twitch muscles are designed for endurance, leaving the
presumption that the calves should be trained with high reps. The opposite
school of thought is: because the calves are used to performing thousands of
reps each day (walking and running) they need to be "shocked" with low reps
and heavy weight. "Light" work won't work since the thick ankle bone and
Achilles tendon are capable of withstanding tremendous pressure, therefore
it stands to reason that working the calves with a heavy load would be
necessary. Both theories are valid. Both theories are flawed.



GET IT OVER WITH!

It's been my experience that calves respond best when worked quickly.
That doesn't necessarily mean that the reps should be fast. Instead, the
total reps should be condensed into as little time as possible.



That's the key.



It may be hard to believe that any workout session that lasts for only
a few minutes can be very effective. Yet, in the case of calve training,
it's not only possible--it's preferable.



Here's how it's done.



Pick only one calve exercise. (I prefer the seated calve raise.)
Your goal will be to reach 75 reps.



Use a weight that you would normally choose for a twenty rep set.



Complete the 20 reps and continue until you can't do another rep.



Rest just long enough for the burning to subside (no longer than 10
seconds) and continue with as many reps as possible, even if it's only 5
reps at a time.



Proceed in this fashion until you reach the target goal of 75.



That's it! Total time? Under 4 minutes. Granted, it's a very painful
four minutes, but four minutes nonetheless.



WARNING!

You may feel a tinge of guilt that the routine took so little time
but you'll have a different point of view the next day when your calves are
aching like they've never ached before! Do not be tempted to do more work!
Wait and see. If you're still able to walk, you either didn't go heavy
enough or you allowed too much time between "sets."



Once you're able to tolerate this routine, increase the number of reps
to 100. Once that becomes too easy, (which I wouldn't count on happening in
the near future) add more weight.



I found this routine to be, by far, the most effective method for
packing some well earned muscle onto the calves. Even the hardest gainer can
add size and shape to their lower leg as long as they can tolerate the
torture required to "keep going" and complete the work out in as short a
duration as possible. But make no mistake about it--when following this
program it's going to feel as if someone is pouring acid on your calves!
(And who says calve training can't be fun?)



Now you don't have any excuses. Four minutes is nothing! But a great
pair of calves is a most envious "finished touch" to the complete physique.
If this routine worked for me, (stick leg Nellie) it can work for anyone.
Give this four minute workout a try for a month and see for yourself if it
doesn't make a dramatic difference in the size and shape of your calves.



Even if your calves aren't your best bodypart, there's no reason they
can't look good. All it takes is 4 minutes a week. And a high tolerance for
pain.
Click to expand...

R1
 
Yeah......Matarazzo had pure diamond cuts......damn shame about the heart attack/surgery....just read an article that he has a little Mike Jr. now
 
I tried them back when Nelson posted that and I wont do any other calve routine to this day ! Seriously, my calves so so damn sore the next day I could barely walk!
 
yes, it's amazing that one can not be sore after super heavy calf-work, but have massive calf pain after doing this high-rep routine.
 
td1111 said:
yes, it's amazing that one can not be sore after super heavy calf-work, but have massive calf pain after doing this high-rep routine.
Click to expand...


Well, 75 overall reps isn't that much. It really is the time under tension that is the operative factor here.

Glad to hear it's working out for everyone who's tried it.

I recently read an article where some famous trainer guy graciously gave me props for coming up with the technique which he called the "best and only sensible way to train calves."

One problem: I can't write any more calve articles! That's because unlike other body parts, there really is no other routine that's worth mentioning. There are harder ones and longer ones but none more effective.
 
Nelson Montana said:
And another victim is felled! :evil:
Click to expand...

And another. I tried this same exercise for my calves and two days later I had to get my buddy to work the front of the boat. My calves were too sore to work the trolling motor on the boat during a bass tournament. Seems to be working for a hardgainer like me though..
BUMP
 
I did this on Wednesday. It's Saturday morning and i'm still hobbling around. It's cool and shitty at the same time. :chomp:

R1
 
I'll have to add my props to this routine to. I've done it the last 3 calve workouts & its taken the soreness to a new level. I love trying new stuff that actually works!!!!
 
Agreed. Works. I feel as if someone took a cheese grater to my effin calves. I did the workout on Saturday, and here we are Monday afternoon and my calves are still ruined.

Thanks for the tip.
 
Nelson Montana said:
Well, 75 overall reps isn't that much. It really is the time under tension that is the operative factor here.

Glad to hear it's working out for everyone who's tried it.

I recently read an article where some famous trainer guy graciously gave me props for coming up with the technique which he called the "best and only sensible way to train calves."

One problem: I can't write any more calve articles! That's because unlike other body parts, there really is no other routine that's worth mentioning. There are harder ones and longer ones but none more effective.
Click to expand...

Or wear high heel shoes all day and go shopping in London :)

x
x
x

T
 
Yall know his book is a good read. has some good shit in it. try buying it and trying out his other ideas
 
errn247 said:
Yall know his book is a good read. has some good shit in it. try buying it and trying out his other ideas
Click to expand...

Thanks bro. Do you have both books or just THE BODYBUILDING TRUTH?

I think it's BOTTOM LINE BODYBUILDING that has the Free Barbell Hack squat. I haven't done them in a while but it was time for a "keep it real" leg workout so I did a whole workout of just those. I'm in agony. But it feels good.
 
Damn you, Nelson!
hey what are we bitchin at montana about this time????
never mind..... im in.

Damn you, Nelson!
 
I stumbled on Nelson's calves technique by myself...
I was doing seated raises watching this SUPER HOT BLONDE doing hyper extentions so I didnt want to look like the pervert I am so I just kept going to failure for like 10 minutes. I thought I was going to DIE the next 2 days! Yep now I sit down and go about 75 to 125 reps then limp home. I also turn my feet different angles to work other heads of the calves.<<<Key

Good post!
 
Nelson Montana said:
Well, 75 overall reps isn't that much. It really is the time under tension that is the operative factor here.

Glad to hear it's working out for everyone who's tried it.

I recently read an article where some famous trainer guy graciously gave me props for coming up with the technique which he called the "best and only sensible way to train calves."

One problem: I can't write any more calve articles! That's because unlike other body parts, there really is no other routine that's worth mentioning. There are harder ones and longer ones but none more effective.
Click to expand...

Exactly.. I couldn't actually finish it in "4 minutes" as it was more like 5 minutes, and it truly was one of the most excrutiating 5 minutes I can recall.. I usually do standing calf raises, and have always avoided the seated, so this was like jumping right into the fire. I couldn't do nearly the same weight as normal, and I am still in pain 4 days later.. I think I'm damaged.. lol Fricken brutal!!!

Plus, the chest routine is another hidden treasure. I've always lagged in 'full' chest developement due to shoulder joint injuries, (left one is really trashed) so benching large weights is a thing of the past for me. The routine in 'The BB Truth' is getting me past that, and I feel pain (good pain) in my total chest I haven't felt in almost 20 years!! It was nothing magic, but just a routine I never was able to think of due to the 'bench pressing' is the bomb type of mentality. My chest is growing again after years of stagnation. It hurts but it's I pain I cherish!! :)

Thanks Nelson..
 
I just did the calves thing, it did burn doing it, but I figure you lads are a bunch of big girl's blouses.

I will let you know tomorrow.

Personally I think women have an advantage because of the heels thing (seriously)

:)

x
x
x

T
 
So far, I've created a nice 3x per week, 45minute per workout schedule using a bunch of exercises from both BBTruth, Bottom Line AND Pavel's...Beyond bodybuilding.... I'm not one to easily get a "pump" but these routines are kickin' my ass...I love it! Great work Nelson.....now if only my SHIT would come in...... WACHAAAA!!!!
 
tatyana_zadorozny said:
I just did the calves thing, it did burn doing it, but I figure you lads are a bunch of big girl's blouses.

I will let you know tomorrow.

Personally I think women have an advantage because of the heels thing (seriously)

:)

x
x
x

T
Click to expand...


So Tatyana, what's the verdict?
 
I did this routine last week. Killer. I do need to go up in weight as it was just "searingly painful" and not "unbelievably searingly painful." -DOC
 
I'm using this routine with excellent results. Watch out though! Last time I pushed it too far and was sore for 10 DAYS. Near-damage, even with light weight! And I had working calves for weeks prior.
 
r1 said:
My calves are so fawkin' sore that I can hardly walk.

I'm confident that a month of this routine will produce some gains. I'm going to find out. :)

R1
Click to expand...
I read this routine some four years ago and tried it...I was so sore, and walking was so uncomfortable that I had no choice but to harness a huge ass grin the whole time!

Shit works. Period.
 
I am going to give this a try tomorrow Nelson. I love training legs & calves. I am a sadist. I will report as to how they feel. Something tells me that they may not be as sore as I hope because I am already used to a tortourous level of calf training but I will be optomistic.

Currently I hit calves twice a week and they are already pretty big. I do donkey calf raises for something I fail at 50 reps then do a drop set with half the weight until failure (usually 20-30 range). I then go over to the calf sled (kinda like hack squat calf raises)and do the same thing. Two days later I do seated calf raises only with the same method. I used to do 3 or 4 consecutive drop sets.
 
8and20 said:
I am going to give this a try tomorrow Nelson. I love training legs & calves. I am a sadist. I will report as to how they feel. Something tells me that they may not be as sore as I hope because I am already used to a tortourous level of calf training but I will be optomistic.

Currently I hit calves twice a week and they are already pretty big. I do donkey calf raises for something I fail at 50 reps then do a drop set with half the weight until failure (usually 20-30 range). I then go over to the calf sled (kinda like hack squat calf raises)and do the same thing. Two days later I do seated calf raises only with the same method. I used to do 3 or 4 consecutive drop sets.
Click to expand...

hey bro jus curious, how big is "pretty big"
 
8and20 said:
17-18" depending how cold or pumped they r.
Click to expand...


I was actually wanting to ask that same question the other day.

That is the only place I am genetically gifted.

I just measured mine and they are 17 3/4" cold!

I have worked my calves only once in the last 6 years and that was Sunday. I did Nelsons workout.Thursday, they are still sore!!
 
Ah, yes. I did them on Tuesday afternoon. A little bit of an ache yesterday - did a wee bit o cardio. But this morning, fuck, i nearly fell down getting out of bed.

I've been alternating between the standing and seated calf raise with terrific results.
 
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