calve training

Anonymous · 05-02-2004, 07:20 PM

i always find my calves grow much slower than the rest of my body.

must be genetics.

has anyone got any good ways of training the calves for packing on the size.

if possible a good routine.

i currently do heavy weight low rep sets.

some people say walking about all day on ya tiptoes works,

too embarrasing

Bungee · 05-02-2004, 11:08 PM

I know what u mean,bro. my calves are pretty stubborn as well

my calves measure a mere 18 inches but I use an old Paul Borreson routine and he had decent calves!
it's a kind of triple drop method.
standing calf raise:
with whatever weight, rep until failure (I usually aim for about 15-20), immediatly after failure occurs stay on the machine but use no weight and rep til failure, immediatley after failure occurs get off the machine, stand on the floor and rep til failure.- thats 1 set! do 3 of them :twisted:
thats all he done for calves, its a total killer!

OR!

if thats not 'hardcore' enough, you could try The Luke Sauder Calf Routine. I've not tried it myself ... yet

ops: but maybe you could test drive it

Day 1: High-Volume

Exercise A: Calf Superset*

A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)

A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo

*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.

Exercise B: Standing Calf Raises

B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**

**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.

Day 2: Low-Volume (to be done 48 hours after Day 1)

Exercise A: Triple Drop Standing Calf Raises

A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.

***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

....and thats all there is to it LOL!

Anonymous · 08-02-2004, 03:50 AM

ill definately be trying out the luke sauder routine,looks a bit painful though,

only problem we aint got a donkey calve raise machine down the gym,

looks abit gay with blokes sitting on ya back

how many times a week do u do your calves,and what days bungee?

also have u ever tried 100 reps sets before.

very painful :cry:

Bungee · 08-02-2004, 03:06 PM

LOL! yeah I know what ya mean about the donkey raises, we dont have a machine for them either. I've not done them myself but I've .. ahem.. 'helped' another bloke do them :shock: thank **** the gym wasnt busy

ops: the best way to do them would be to get a couple of chicks 8)

I only do calves once a week, after quads. I use the Paul Borreson method mostly. I've never tried 100 reps, not in one set anyway, but I've heard they are a bit 'nippy'.

garethxxx · 08-02-2004, 10:43 PM

Hey guys

Calves are really one of the best parts of the human physique in my opinion, ofcourse the traps come first in my books...

Anyways, best bet is every once in a while really try to tear the calf muscles to pieces. Go for huge huge sets. I do the 75 - 50 - 25 set routine once a month and it absolutely kills.

Low weights to high weights and you cant walk for atleast 3 days!! (Properly!)

IanUK · 16-02-2004, 11:33 PM

You can chuck calve raises in with squats for a little extra burn, once you come up on each rep just do a full calves extension then repeat with your squat routine, this can be a killer and you walk like john wayne

garethxxx · 17-02-2004, 02:19 PM

Ian Uk...great just great stuff!!

You can ofcourse just do squats on the edge of your feet, letting you calves take on more bearing weight...

Nick500 · 26-07-2006, 05:12 PM

bump from a long time ago, still relevant...

splinter · 26-07-2006, 08:39 PM

Indeed.

Ive found that 8-10 sets of calf raise with a full range of motion for 20-25 reps with 4 seconds rest works very well. Just vary foot position to work inner and outer calves on different days.

Also hybrid training from Flex Lewis works well
Doing a set of calf raises then using a step/plate and then doing unweighted step ups then doing reverse ones I.E standing the other way round and use heels on plate works very well.

05-02-2004, 07:20 PM	#1 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	calve training i always find my calves grow much slower than the rest of my body. must be genetics. has anyone got any good ways of training the calves for packing on the size. if possible a good routine. i currently do heavy weight low rep sets. some people say walking about all day on ya tiptoes works, too embarrasing

08-02-2004, 10:43 PM	#5 (permalink)
garethxxx Making Progress Join Date: Jan 2004 Posts: 182 Rep Power:	Hey guys Calves are really one of the best parts of the human physique in my opinion, ofcourse the traps come first in my books... Anyways, best bet is every once in a while really try to tear the calf muscles to pieces. Go for huge huge sets. I do the 75 - 50 - 25 set routine once a month and it absolutely kills. Low weights to high weights and you cant walk for atleast 3 days!! (Properly!) ______________________ "Living life at 18stone 10lbs is painful. Losing weight is a challenge. Feeling better about yourself after losing 6 stone...now thats worth it" Gareth Lock 01/01/04

17-02-2004, 02:19 PM	#7 (permalink)
garethxxx Making Progress Join Date: Jan 2004 Posts: 182 Rep Power:	Ian Uk...great just great stuff!! You can ofcourse just do squats on the edge of your feet, letting you calves take on more bearing weight... ______________________ "Living life at 18stone 10lbs is painful. Losing weight is a challenge. Feeling better about yourself after losing 6 stone...now thats worth it" Gareth Lock 01/01/04

26-07-2006, 05:12 PM	#8 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,232 Rep Power:	bump from a long time ago, still relevant... ______________________ - Obsession is what lazy people call dedication -

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05-02-2004, 11:08 PM	#2 (permalink)
Bungee Under Construction Join Date: Feb 2004 Location: Scotland Posts: 67 Rep Power:	I know what u mean,bro. my calves are pretty stubborn as well my calves measure a mere 18 inches but I use an old Paul Borreson routine and he had decent calves! it's a kind of triple drop method. standing calf raise: with whatever weight, rep until failure (I usually aim for about 15-20), immediatly after failure occurs stay on the machine but use no weight and rep til failure, immediatley after failure occurs get off the machine, stand on the floor and rep til failure.- thats 1 set! do 3 of them :twisted: thats all he done for calves, its a total killer! OR! if thats not 'hardcore' enough, you could try The Luke Sauder Calf Routine. I've not tried it myself ... yet ops: but maybe you could test drive it Day 1: High-Volume Exercise A: Calf Superset* A1) Seated Calf Raises 3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight) A2) Donkey Calf Raises 3 x 30-50 at a 101 tempo After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set. Exercise B: Standing Calf Raises B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds* In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between. Day 2: Low-Volume (to be done 48 hours after Day 1) Exercise A: Triple Drop Standing Calf Raises A1) Triple Drop Standing Calf Raises 3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,* resting 90 seconds between sets. ***The pause is taken in the bottom stretch position, and be sure to take the full two seconds. ....and thats all there is to it LOL!

08-02-2004, 03:50 AM	#3 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	ill definately be trying out the luke sauder routine,looks a bit painful though, only problem we aint got a donkey calve raise machine down the gym, looks abit gay with blokes sitting on ya back how many times a week do u do your calves,and what days bungee? also have u ever tried 100 reps sets before. very painful :cry:

08-02-2004, 03:06 PM	#4 (permalink)
Bungee Under Construction Join Date: Feb 2004 Location: Scotland Posts: 67 Rep Power:	LOL! yeah I know what ya mean about the donkey raises, we dont have a machine for them either. I've not done them myself but I've .. ahem.. 'helped' another bloke do them :shock: thank **** the gym wasnt busy ops: the best way to do them would be to get a couple of chicks 8) I only do calves once a week, after quads. I use the Paul Borreson method mostly. I've never tried 100 reps, not in one set anyway, but I've heard they are a bit 'nippy'.

16-02-2004, 11:33 PM	#6 (permalink)
IanUK Making Progress Join Date: Feb 2004 Location: England Posts: 348 Rep Power:	You can chuck calve raises in with squats for a little extra burn, once you come up on each rep just do a full calves extension then repeat with your squat routine, this can be a killer and you walk like john wayne

26-07-2006, 08:39 PM	#9 (permalink)
splinter Illuminati Join Date: Aug 2005 Location: London Posts: 1,057 Rep Power:	Indeed. Ive found that 8-10 sets of calf raise with a full range of motion for 20-25 reps with 4 seconds rest works very well. Just vary foot position to work inner and outer calves on different days. Also hybrid training from Flex Lewis works well Doing a set of calf raises then using a step/plate and then doing unweighted step ups then doing reverse ones I.E standing the other way round and use heels on plate works very well.