Help me with my calves!!!!

[tommboy]

My calves have allways been tiny. Just recently getting on the sauce I have been able to increase them by a half a inch. Before that I rarely EVER saw them grow. And they are still pretty embarassing, I hate wearing shorts and when I do they are really baggy and long so I don't look like an idiot. My routine as of right now is this........ oh yeah im on 500 mg test cyp a week


day 1

chest shoulders

day 2
calves abs legs

day 3
arms

day 4
calves back abs



Im usually hitting calves about twice a week, and my calve routine is 4 sets standing barbell raises and 4 sets one legged raises sometimes I super set them sometimes I do not im using 15 pound dumbell and 195 now with the barbell raises reps go 6-8 and thne 8-10 for one legged. Can someone please help me that has had bad calves in the past and tell me what you did to increase them! I would do anything/ take anything to increase it is one of my favorite muscles, but mine just plain out suck! Karma to people that help!!!

 

[230lbs]

Implants....This is one body part where if you have em then you have em ...if you don't then you don't. Working them hard will definitly help but calves have always been the body builders nightmare....

 

[rbtrout]

You might try walking/jogging on a tredmill that allows you to set the upward angle. Set the up angle high and walk/jog for a good 15 minutes and then do some of your calf raises. Donkey calf with a butt-load of weight, if you've got one. Standing with as much weight as you can muster. You'll get there, bro, it just takes time. Not only will the uphill walk burn the calves, but it should help with definition, as well.
One more thing - a jumping sport like bball or volleyball will help.

 

[cwc73]

I recently starting doing dokeys. I was doing 3 by 10 with like 400 on the machine (the max) with my feet straight. I just decided that I would do these with my 3 sets using feet straight, feet angled in, and my feet angled out to hit all 3 or so calf muscles.
Is this a good idea or should I just do all 3 sets with the feet straight? I'm not trying to hijak your thread, but this could be useful to us both. Just trying to help.

 

[musketeer]

I recently took my claves from 15.5 - 17.5 inches (about 7 months).

I use three main exercises, spread over 2 workout days per week, one exercise per day.

Toe press (on the leg press)

Seated Calf raises

Single leg toe press

I do 8 - 10 sets, pyramiding up as high as I can go with reps around 20 for the toe press and do one masive giant set for the seated calf:

20 x 45
10 x 90
10 x 135
10 x 180
10 x 225
MAX x 270 (last time I managed 50 reps!)
then strip sets back down to one plate again.

I just keep pumping and my partner keeps adding or taking away the plates.

 

[eat big]

My calves progressed when I began to do squats and running up hills.

 

[AEKDB]

I like to load the bar as if I am about to squat and then perform 20 toe raises. Sometimes I do these with my toes on 25lb plates.

This will make for strong calfs but not big calf. Musketeer's routine is probably better for size.

 

[tommboy]

Should I train them twice like in my routine doing 8-10 sets each time or one time only???? Remember im on gear 500 mg test to be exact

 

[|D_J^B_J|]

I do 8 - 10 sets, pyramiding up as high as I can go with reps around 20 for the toe press and do one masive giant set for the seated calf:

20 x 45
10 x 90
10 x 135
10 x 180
10 x 225
MAX x 270 (last time I managed 50 reps!)
then strip sets back down to one plate again.

I just keep pumping and my partner keeps adding or taking away the plates.

My God! How do you manage to walk after doing that routine? The strip sets are a killer.

 

[jdevlin1985]

Should I train them twice like in my routine doing 8-10 sets each time or one time only???? Remember im on gear 500 mg test to be exact

Calves are like abs. They benefit from more training 2-3 times a week at high intensity. Remember they help support your body day in day out.

 

[musketeer]

My God! How do you manage to walk after doing that routine? The strip sets are a killer.

I can walk because it is the seated calf raise that stresses the soleus muscle that is not really stressed when leg leg is straight - like when walking!

I only do this every 10 days or so, but yeah, my claves ache for days.

 

[tommboy]

Musketer do you train your calves more then once a week???

 

[cwc73]

I can walk because it is the seated calf raise that stresses the soleus muscle that is not really stressed when leg leg is straight - like when walking!

I only do this every 10 days or so, but yeah, my claves ache for days.

So, would this not have much carryover for running or jumping strength? It is more of a bodybuilding thing?

 

[KIAN]

Perform donkey raises in your bare feet so that you will have no support under your feet and this will allow the calf muscles to fully stretch out. You will not be able to support as much weight as you would normally with shoes so start with a lighter weight.

As you raise up, the normal movement is to shift your weight outwards to your outer toes as your ankle slightly turns. What you want to do is alter the movement so that your weight shifts inwards and onto your large toe. This way it acts more like a peak, bicep contraction as if you were turning your wrists so that your little fingers move around to the centreline of your body. It will allow for a much greater contraction of the calf muscles.

______________________

KP -- Fitness Basics

 

[Extra_Strong]

Donkeys are very good.
also seated calf raises are good, and yes you need to add in bent leg raises and straight leg to work both parts of the calves. gastro and soleus
also dont forget about the power/cleans going up onto your toes.
if you have a rally short calve you should want to work more on your soleus muscle. for size... if the gastro is really short you will not be able to get much growth out of it. strenght but not size.. genetics suck sometimes..

 

[big_bad_buff]

walk on your tip toes all day(like you have high heals on, dont let your heel toutch the ground). if you cant at work, make yourself whenever you're at home.
my buddies footbal couch made his team do this all day at school and at home, if they got caught walking regular they got 10 laps.....by buddies calves were 19 1/2 inches. mostly it's genetics, thats why you see 120 pound guys with with huge calves, and big mofos with small calves, comes from your mothers side.