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I tried Nelson Montana's calf routine this week...

needsize

needsize

Elite Mentor
Platinum
I did it once for seated calves, then a few days later again for standing. Its really simple, you pick a weight that you can get 20 reps on. When you get to 20 reps/failure, you rack the weight. You then rest a very minimal rest, 10-15 seconds, and go again to failure. You do this until your rep total reaches 75 reps.
I have to say that my calves have never been this sore before, and the routine was about 4-5 minutes total. I'm going to stick with this for a while, but use progressive resistance, adding weight to it every week
 
I've done this, but to 50 reps, with heavier weight. Felt awesome.

I'm thinking about doing it more, and maybe I'll do that 75 rep deal.
 
I was damn near immobile when I first tried it. Turned out to be too much volume for me.

Assisted, I think it would have been a different story.
 
I REALLY want to try this, but alas, I must wait for a while. I have blown out my right calf (well, a small tear to be specific).

NS, so what kind of weight were you using on your seated calf raises?
 
I usually do these types of workouts with large amounts of weight (for me) and hit the rep ranges up 30-40+ -- and rest only a short time (20-30 seconds) in between sets... I also get a good squeeze at the top of the motion...

Works great for me! :)

C-ditty
 
I'm going to cycle back and forth between this and the supersetting approach I have been using lately. I wasnt using much weight on the seated, just 2 45lb plates
 
I'm glad I don't have to do anything exotic like this for decent sized calves. But having said that big calves are disadvantage for speed :)
 
Torstein said:
Do the standing version in the smith, that way you will have something to hold on too after your legs collaps! :-D
Click to expand...

i actually do my standing in the hack squat machine, that was I just concentrate on going up and down
 
CCJ- I know you're right, but tell Maurice Green that.

I was doing 8x5 heavy seated calf raises (soleus) one day and 8x5-8 on this sled thing (gastrocs) another day. I know I have skinnier calves then everyone here. Do you think I should stay with this routine (I'm in my 2nd of 8 weeks) and ride it out until the end of the cycle?
 
I do seated 1x per week and standing 1x per week
 
From Zero said:
I did this tonight. Calves were crying. It rocked.
Click to expand...

just wait till tomorrow...
 
I posted this routine I think when I first joined here. I found it off some random website, is this really "Nelson's routine?" Well regardless of who's it is, it is really nice to throw in once in a while!!! The feeling is pretty crazy.
 
I dont know originally where it came from, I just know Nelson advocates it, awesome routine though
 
needsize said:
I did it once for seated calves, then a few days later again for standing. Its really simple, you pick a weight that you can get 20 reps on. When you get to 20 reps/failure, you rack the weight. You then rest a very minimal rest, 10-15 seconds, and go again to failure. You do this until your rep total reaches 75 reps.
I have to say that my calves have never been this sore before, and the routine was about 4-5 minutes total. I'm going to stick with this for a while, but use progressive resistance, adding weight to it every week
Click to expand...

I have done this before too. The next days my calves actually hurt. They were way beyond sore. I am not sure as to how effective it is as I don't do it often, but it is definately intense.
 
My last calf workout was sunday, I am due to do it again today, which is thursday, and they are still a little tender
 
From Zero said:


Oh. They're in pain alright.
Click to expand...

even though I am adding weight every week to the exercises, I think my body will get used to this fairly quick and the soreness will abate. When that happens I plan on switching back to my supersetting approach, getting my body used to that, then going back to this one again
 
I've been following the 3 sets of 50 routine which is working for me. You do 50 reps each set and if you can't reach that, say only 30 at first, you do a small rest and go again until you hit that magic number. It kills my calves for a whole week and I think it's starting to make them grow.
 
BlkWS6 said:
is this really "Nelson's routine?"
Click to expand...
No disrespect intended for Nelson, but the answer is no,

(although he does advocate it and rightly so).

Rest pause and/or extended sets have been around for a very long time.......I/we were doing it for calfs as well as chest, biceps, pecs, lats, etc. 20 years ago. It is an extremely effective training principal that works very well for any bodypart.
 
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I just tried these this morning...it felt like someone lodged a rock in the middle of my calves...I seriously considered crawling home...I don't even want to think about tomorrow... thanks for the fun!:)
 
needsize said:


even though I am adding weight every week to the exercises, I think my body will get used to this fairly quick and the soreness will abate. When that happens I plan on switching back to my supersetting approach, getting my body used to that, then going back to this one again
Click to expand...

That sounds like a good approach. I've done this 75 rep thing the past 3 calf workouts. The first time, I could barely walk the next day. The 2nd time, they were still pretty sore. Today, they're not bad at all. Maybe I'll switch it up every few weeks.
 
I did this for the first time Tues and it's still hard to walk downstairs. I don't think I'll be ready to do them again until next Tues but we'll see. I was gonna try for twice a week...
 
I tried this method with my standing and seated calf raises this week, and by the time I was done they were on fire and twitching. Not bad, pretty sore for about 3 days.
 
Did these Tuesday.
Help me......please. I think typing even makes my calves hurt right now.

And on that note.......I think I've found my new calf routine. :)
 
High reps definitely work better for calves...

I do a similar work-out for calves, but I choose a weight I can do 10 times and work until I get to a 100 reps.
 
louden_swain said:
How often do you guys train calves?
Click to expand...
as for me, i've always trained my calves once a week, not treating them any differently than other muscle groups. now my calves are bigger than my arms, granted my arms aren't big by any means but still...
 
I'm already getting used to this as I'm not nearly as sore, but I'll keep adding weight for a few weeks and see what happens
 
I now do this routine all the time. Nothing else fry's my calfs like this. It's simple and works.

And yes, it is Nelson's calf routine. He may have written about it before in MM or on the net on Tmag. He has written many articles under a ghost name for that mag, and on the net.
 
The_Eviscerator said:
High reps definitely work better for calves...

I do a similar work-out for calves, but I choose a weight I can do 10 times and work until I get to a 100 reps.
Click to expand...

I have to agree with this.

I think for a person who has a hard time building calves it is important to use a wide variety of reps. . this means anywhere from 6 to 75 reps. . or whatever it takes to break them down.
 
Did something similar last night...

ow...seriously...owww.

B True
 
I don't know about you guys, but I am willing to try anything for calves lol.

Its always nice having a brutal calf workout where it is difficult to walk the next day.
 
Getting a maximum range of motion is key to good calf development. You see way too many people at gyms just bouncing that shit on the seated calf raise, usually with a weight they cant handle. When all they really need to do is focus on the contraction at the top and get a decent stretch at the bottom of the movement.

Switchin up your # of reps seems to help also. I like to get a few high-rep sets in, but also do a heavy set or two on seated calf raises. I like Leg Press Calf Raises also b/c you can use increased poundage and its easy to switch foot positioning.
 
I'm getting some great results from this approach. I love the fact that the whole routine takes 5 minutes, and it seems to get a little easier over time, even when you add weight
 
I used this approach with wrist curls Saturday. My forearms were torched big time. Major pump....major pain......it hurt soooo good.
 
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