Please Scroll Down to See Forums Below
Do you train your calves? (Only vote if you workout)
- Thread starter Lestat
- Start date
- Status
blut wump
New member
I voted 'No' but I do them every once in a while. I think squats and deads do more for them long-term than direct work.
If you need them extra buff for a special occasion then a couple of weeks targetting them might blow them up and sharpen them for a while but otherwise stick to squats and deads.
If you need them extra buff for a special occasion then a couple of weeks targetting them might blow them up and sharpen them for a while but otherwise stick to squats and deads.
CENTURION44
New member
once or twice a week...i only do 2 exercises though
IvanOffelitch
Well-known member
100 reps standing calf raises, alternating 10 reps each leg individually, all non-stop until the pain becomes unbearable, then only enough rest to complete the next set.
Cows just topped 18" as of last night, so I guess it's working.
Cows just topped 18" as of last night, so I guess it's working.
IvanOffelitch
Well-known member
Someone was telling me they'd heard about this really hot chick with an ass that could stop traffic, but she had this weird problem--she can only walk around in circles.Raina said:
I'm guessing that must be you?
I train them once a week a real heavy set on the leg press do the right side left side then both at the same time to faliure rest then do two more sets like that then some realitvly light seated calf raise 3 sets.
StickFigure
New member
Yes! You gotta train calves or you end up looking like the Flea! 
monstermmf
New member
I like twice a week as well.. Definately been seeing some size as of late..
StickFigure
New member
If you have trouble with getting your calves to grow, read the calf training section in Arnolds Body Building Encyclopedia!
BRUTAL!!!
BRUTAL!!!
I did, in high school. I still run but I don't do anything with weights(for my calves). The running seems to be enough for my calves. I'm short and my calves have always been a good size as long as I stay active. I pick up size quickly with weights it seems.In high school I did a lot more weights with my calves and everything else. I didn't like the way they looked. I felt like a little tank.Running keeps my calves looking good, but I do weights for my butt and thighs.I wish I could get my arms to bulk up like my calves ....
TheAssholeFomerlyKnownAsDBBT
New member
Twice a week, Monday seated, Friday Standing...vary weight and reps alwaysLestat said:
It's hard to make em grow so you have to go heavy. However through normal everyday activity they get used enough to maintain pretty much all their size without training. Big calves can make a person's legs though.
I am thinking about trying it as like hit cardio but I have knee issues as is I dunno how much hard that would be on me.slat1 said:Oh yeah. When I boxed we used to do 3 minute rounds of jumping rope. It was a sick cardio and calf workout!
wnt2bBeast
New member
only flaming fucking faggots train their calves
So you work them what once twice a day?wnt2bBeast said:
wnt2bBeast
New member
shhhhhhhhhhsuperqt4u2nv said:So you work them what once twice a day?
i have a calf raise amchine under my desk
I figured as muchwnt2bBeast said:shhhhhhhhhh
i have a calf raise amchine under my desk
Lestat said:
Classic proportions state that neck, arms and calves be equal.
If you are blessed with large calves, cut them with a few sets of 15 with a hold at the top.
If not, you have to work them at least twice a week.
They will also come up with body weight increase.
Jim Ouini
New member
I used to when I was on the old 1 bodypart/wk routine.
I used to seated strip sets and put 4 or 5 10's on each side and do 10 reps, strip a dime, 10 reps, strip a dime etc etc. This way I could keep super strict form and full contraction.
For straight leg I'd do heavy eccentrics, 2 feet up, one foot down, for like 6-8 reps.
Now that I've moved onto different training method I never do calves anymore. I do feel walking backwards with the sled works them quite well, though, and I do these 3 x week. Fun stuff.
I used to seated strip sets and put 4 or 5 10's on each side and do 10 reps, strip a dime, 10 reps, strip a dime etc etc. This way I could keep super strict form and full contraction.
For straight leg I'd do heavy eccentrics, 2 feet up, one foot down, for like 6-8 reps.
Now that I've moved onto different training method I never do calves anymore. I do feel walking backwards with the sled works them quite well, though, and I do these 3 x week. Fun stuff.
redguru
New member
I have one calf exercise on every leg day, I alternate between Smith Machine standing single leg calf raises for the gastrocnemius and Seated calf raises for the soleus. My routy is a little strange but its a ten cycle periodization. Each cycle consists of 6 workout days. 2 on 1 off, 2 on 1 off, 2 on 2 off. Then the next one begins.
Cycle %intensity
1 70
2 75
3 80
4 65
5 85
6 75
7 80
8 85
9 70
10 90
Day 1 W/O
5 x 5 Full Squat
1 x 5 DL
3 x 10 Smith Machine Calf Raises
3 x 15 Weighted Incline Crunches
Day 2 W/O
5 x 5 Rows
1 x 5 Bench
3 x 10 shrugs
3 x 10 Narrow Grip Bench
3 x 10 EZ Bar Curls
Day 3 W/O
5 x 5 Lunges (yeah, yeah, like I give a fuck what you think)
1 x 5 Good Mornings
3 x 10 Seated Calf Raises
3 x 15 Incline Hip Raises
Day 4 W/O
5 x 5 Front Pulldowns
1 x 5 Standing Shoulder Press
3 x 10 Rear Delt Flyes
3 x 10 Hammer Curls
Day 5 W/O
1 x 5 Full Squat
5 x 5 DL
3 x 10 Smith Machine Calf Raises
3 x 15 Weighted Incline Crunches
Day 6 W/O
1 x 5 Rows
5 x 5 Bench
3 x 10 shrugs
3 x 10 Narrow Grip Bench
3 x 10 EZ Bar Curls
I have this all in excel which number crunches intensity of w/o vs 1RM. This looks like high volume but with the off days in you are only hitting each body part once every three or four days.
Cycle %intensity
1 70
2 75
3 80
4 65
5 85
6 75
7 80
8 85
9 70
10 90
Day 1 W/O
5 x 5 Full Squat
1 x 5 DL
3 x 10 Smith Machine Calf Raises
3 x 15 Weighted Incline Crunches
Day 2 W/O
5 x 5 Rows
1 x 5 Bench
3 x 10 shrugs
3 x 10 Narrow Grip Bench
3 x 10 EZ Bar Curls
Day 3 W/O
5 x 5 Lunges (yeah, yeah, like I give a fuck what you think)
1 x 5 Good Mornings
3 x 10 Seated Calf Raises
3 x 15 Incline Hip Raises
Day 4 W/O
5 x 5 Front Pulldowns
1 x 5 Standing Shoulder Press
3 x 10 Rear Delt Flyes
3 x 10 Hammer Curls
Day 5 W/O
1 x 5 Full Squat
5 x 5 DL
3 x 10 Smith Machine Calf Raises
3 x 15 Weighted Incline Crunches
Day 6 W/O
1 x 5 Rows
5 x 5 Bench
3 x 10 shrugs
3 x 10 Narrow Grip Bench
3 x 10 EZ Bar Curls
I have this all in excel which number crunches intensity of w/o vs 1RM. This looks like high volume but with the off days in you are only hitting each body part once every three or four days.
redguru
New member
Here's a copy of my current excel workbook, includes a bodyfat calculator based on the 7-point skinfold test, and my complete workout periodization. Use, don't use, as you will. Fill out the table data for 1RM tests for each exercise and it'll autofill the workout weights according to week of cycle you input. If nothing else it'll teach some noobs to excel some tricks.
2BIG4URMOM
New member
chefbone said:I do every other day!!
Calves are like abs, we use them to much and must be hit often. I train them every other day, the days i don't do calves I do abs in their place.
Mr_Sinister
New member
I've only trained my calves maybe four times the past year. For me, it's one of those bodyparts that's genetically gifted. They would still grow if I barely ate anything and did cardio all day.
pintoca
New member
once a week, standing raises... sometimes with the machine, sometimes with the bar, sometimes with the smith machine (gasp), depending on how my lower back is that day...
I have naturally big legs and calves though, so for me it is more a matter of having a complete workout than trying to increase mass there.
I have naturally big legs and calves though, so for me it is more a matter of having a complete workout than trying to increase mass there.
I like training my calves, it's one of the better things I do than most guys at my gym. I usually just do standing and seated calf raises, and if I'm up for it, single legged calf raises with a 45 pound dumbell.
And to vary it up, I'll use a smith machine leg press or the donkey calf machine. The donkey calf machine at my gym only goes to 400, and so it's only useful as a warmup or at the end when my calves are already tired. I'll also do sprints and some plyometric work on my light days.
I really don't bother with putting my feet at different angles when doing various calf exercises. Am I missing out on a better calf workout by not doing that? Have you guys that train calves focus on the foot position variations and gotten results? Thanks.
And to vary it up, I'll use a smith machine leg press or the donkey calf machine. The donkey calf machine at my gym only goes to 400, and so it's only useful as a warmup or at the end when my calves are already tired. I'll also do sprints and some plyometric work on my light days.
I really don't bother with putting my feet at different angles when doing various calf exercises. Am I missing out on a better calf workout by not doing that? Have you guys that train calves focus on the foot position variations and gotten results? Thanks.
StickFigure said:
Isn't that the 17000 hours of calf training to build competition level calves? I want good calves, but not that bad. Glad I have genetics on my side.
I train calves every 5 days.
standing calf raises 1 1 1 1 for the gastro supersetted with seated calf raises 1 1 1 1 for the soleus. I do about 15+ reps standing and about the same seated. 3 total rounds of this.
BTW, calves are important because they show when wearing shorts. Unless you live in Alaska, I'd train them. By that premise, the closer you are to the equator, the more important they become.
ghettostudmuffin
New member
Not directly, but I do ALOT of glute/Ham Raises and push with the toes and notice my calves get sore and they look pretty good. Didn't notice much size increase when I did train them, but they did get really strong.
M
*MissFit*
Guest
i did when i started and then stopped.. but then i began to notice a discrpency in size..
Had to pick that shit up again.. can't have a unpreportional body damnit
Had to pick that shit up again.. can't have a unpreportional body damnit
JohnRobHolmes
Well-known member
I do 1/6 mile sprints in between my ab sets. dont let the heels touch and run like a cop is trying to haul you in.
JohnRobHolmes
Well-known member
my calves are really small, but sprinting has made them fully defined and functionally stronger than just doing calf raises ever did. I really dont have delusions of huge legs anymore, but with a 27" waist it would be nice to have popeye legs.
King Cobra
New member
KC Kancho said:
Yes, and it definitely works. If you constantly insist on nothing but moderately high to extremely high weights, alternate foot positions regularly, and flex and stretch between each set, you will get results very quickly.
Here is an example of my current routine. Keep in mind I am 5'8, 148 lbs, so adjust intensity according to your own specs.
Part 1: Seated calve raises
Stretch first, then,...
1st set - 110 lbs for 33 reps (normal foot position)
(stretch/flex)
2nd set - 190 lbs for 33 reps (normal foot position)
(stretch/flex
3rd set - 250 lbs to failure, usually 70-80 reps (normal foot position)
(stretch/flex and drink some water)
4th set - 415 lbs to failure (usually around 12-15 reps)
(stretch thoroughly, flex, become aware of your surroundings, walk to the water fountain)
5th set - 110 lbs for 50 reps (slightly inward foot position, nothing too radical starting off)
6th set - 150 lbs for 33 reps (outward foot position)
7th set - 130 lbs for 60 reps (inward foot position, a little more inward than before)
At the end of these multiple sets your calves will be evenly tired around the whole of the calves, andstretch and rub your calves so you can stand up and not fall into someone nearby. Afterwards, go do whatever else it was you planned on doing that day, preferably where you don't have to stand, and take a brisk walk after that if possible around the track/basketball court, to get the blood circulating through your body. You wanna warm them up for the 2nd group of sets, cause these are going to be the ones that really cause all the growth in my experience.
2nd part - Toe raises with dumbells in hand (feet in outward position, and alternating how far apart your legs are). If you already worked out your shoulders, be even more cautious with how much weight you hold in each hand, and think of how you plan on putting it back on the rack afterwards.
1st set - 70-90 lbs each hand, for 22 reps or so
2nd set - 50 lbs each hand for 33 or so
3rd set - warm down with 20s in each hand, until you are fucking tired of doing them. Discretion is not advised though.
Then for the final inner-facing chapter of my calve workout, I prefer a barbell over dumbells because it's just annoying trying to maintain balance with dumbells using an inner facing position. I'm trying to work a small area at the outside of my calves at this point without hurting my ankle, so I need stability to do it and get results safely.
1st set - How ever much you feel lucky with now that you are tired as hell. Do it all the way to failure
2nd set - Take about 15% off of that weight, and do it to failure again.
3rd set - 50% of the original weight for 100+ reps, really flexing on each rep.
And if you could sprint very quickly to your car afterwards, that would be the icing on the cake.
I realise all that sounds pretty extreme, but, for me, I have found that the best way to getting that really rounded definition lies in 1) hitting the core of the calves first, then seperating those inner and outer raises afterwards. These exercises are so easy to do and don't take alot out of you, so you can throw them in without other muscle groups easily and still make big gains if you want in other areas of your workout.
"Damn nigga, I ain't readin' all dat shit!"
NeverTrustABlonde
New member
i just did.... and they hurt!
- Status
