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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Xerxes on June 06, 2007, 04:14:10 AM
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Any views on this? Is it just a case of genetics? Or do you think its possible to dramatically increase their size like with other bodyparts? Didnt arnold add 2 inches to his in one year? What do you think?
Size is trouble for me, I also have somewhat high calves. I will be just happy to get them nice and cut up. I envy all those who have naturally big calves but then again they tend to be the same guys that want a back or chest like mine.
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Any views on this? Is it just a case of genetics? Or do you think its possible to dramatically increase their size like with other bodyparts? Didnt arnold add 2 inches to his in one year? What do you think?
Basically it's like this, your calves and legs are the most used bodyparts of any you have. You walk and work them with every step you take. THis is why for "most" you have to do crazy calf workouts to get growth, like 3 different excersise's with drop sets, double or triple sets. Rest pause's, things like this. Do one movement and then drop to bodyweight raises for like 50 reps. You have to do crazy things to get them to grow.
Then fo some it's just not gonna happen, like Johnny Jackson ;D
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Yeah unfortunately it has a lot to do with genetics, thats not to say that you should give up on them. What do you guys consider big calves? I'm 17 years old and have 17 inch calves, yet to me my calves don't look very big. But i think that a big set of calves makes a physique complete. Nothing worse than seeing a guy with a big upper-body and tiny little calves.
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I'll be training them every other day at the begginning of every workout in the off-season
maybe it will work :(
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I envy all those who have naturally big calves
like myself. but i also have a huge back and shoulders.
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Rest pause's,
these are very good for calf development.
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Giant-Sets........4-5 different exercises in a row,no rest between exercises,full range of motion,half reps to failure after no more full reps can be completed....did I mention full range of motion?
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I don't know...my calves grow just fine...
ask bast
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My calves are small but they have good shape, i hope they can get bigger cuz they would look good.
do negatives on the leg press machine....but be careful u may have trouble walking for a week.
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Do you think fat people have naturally big calves or is this a myth?
it seems that way, but when alot of fat people lose the weight, u'll notice the calf muscles arent that big ;)
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I read somewhere that the Calves are the one bodypart that has the least nerves (apparently the nose has more nerves than the calves) so it is hard to stimulate them correctly.
Like I said it's just another theory.
On the other hand If I think of myself, yes the calves grow slow, but so are my biceps who always need extra attention, if I on the other hand look at my back traps and lats I can nearly see some size change every 3-4 Month.
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if you can't grow your calves, well... that's what calf implants are for ;D. Ask flex wheeler
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I read somewhere that the Calves are the one bodypart that has the least nerves (apparently the nose has more nerves than the calves) so it is hard to stimulate them correctly.
Like I said it's just another theory.
I believe it, I have had some big bruises on my calves before and never really noticed it untill it was poked or proded but when walking or exercising it was like it wasn't even there.
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I had shit calves until about a year ago, they're not pro level or anything like that but they look alot better than they used to. Even if I totally decide DC training blows in the future I'll always train my calves using DC's methods, weight as heavy as you can handle for 12-15 reps, every rep is done with a nice slow negative down into a deep stretch, hold the stretch for a slow 15 count and expolde up. You might want to start a little lighter than you think you can cause it's intense. I use movements where my legs are straight-Donkeys, Standing, calf sled, toe press on the leg press machines, etc. Constantly try to add weight once you can't get 12 reps on a movement drop it and pic a new one. I do one movement a workout, training them once a week on week one and twice a week on week 2 and then repeat. also after I fail I stop, shake my calves out for about 10 seconds and start doing partials until I literally can't budge the weight at all.
I hope that makes sense, if it doesn't let me know and I'll type up something that describes it a little better.
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Yeah I tried training my calfs dc-style once and I always do slow negatives now but I dont train them very often..
For god sake shave them :-X
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I agree w/MikeThaMachines view on calf building.Along w/the forearms they are the muscles most continually used on a daily basis.Thus to get the suckers to grow you really need to find out what works in the way of exercises for you w/them & up the intensity in regards to them compared to your other muscle groups.
As to fat ppl. having bigger calves I feel it's a myth.A friendd of mine once told me he found that I had small calves compared to him & I must admit I thought his were bigger than mine also.We measured them & we were actually the same measurement!
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I agree w/MikeThaMachines view on calf building.Along w/the forearms they are the muscles most continually used on a daily basis.Thus to get the suckers to grow you really need to find out what works in the way of exercises for you w/them & up the intensity in regards to them compared to your other muscle groups.
As to fat ppl. having bigger calves I feel it's a myth.A friendd of mine once told me he found that I had small calves compared to him & I must admit I thought his were bigger than mine also.We measured them & we were actually the same measurement!
Funny you say that, over the last few months my calves have only grown 1/2-3/4 of an inch (they still aren't that big) but the shape and cuts and changed a decent amount, hence they look bigger then they really are now. Calves for me tends to be a half hour of set after set with drops and super sets, I usually can't flex them hard for days afterwards without cramping. Some guys with the naturally big ones just needs to shape them while those without them need to pound the shit out of them to makes them both grow and get good shape. Either way it's not like it's impossible to get them big, you just got to be consistant and not give up after a few YEARS of trying cause it can take a good while for them to get that freaky rock hard look.
Also in regards to certain exercises I find it take me time to get used to a movement before I can add weight. I started doing most with just bodyweight about 6 months ago cause I started using more machines and wanted to have the movement down before I added much weight. Now I can throw on decent weight and still get out great form on my reps.
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genetics, its either you got em or you dont..
end of thread
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genetics, its either you got em or you dont..
end of thread
Agree, you can improve them if they are horrible but they never will look great.
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Agree, you can improve them if they are horrible but they never will look great.
It's rubbish and it's another lame excuse for anybody who's sick of training them.... there are too many people still alive and kicking that had horrible calves and made some real efforts to train the hard and succeeded.
They are as any other muscle group, if you don't train the right way you don't see any results.
There are too many people running around blaming anything and everything on genetics it's ridicules and lame as fuck IMHO ::)
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Do you think fat people have naturally big calves or is this a myth?
I think I am the only fat person with small calves :'(
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I think I am the only fat person with small calves :'(
ok bluto ;)
-5 Stark points for finally comming out with the truth-
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Do you think fat people have naturally big calves or is this a myth?
it seems that way, but when alot of fat people lose the weight, u'll notice the calf muscles arent that big ;)
Exactly. In other words, fat people have fat calves.
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Agree, you can improve them if they are horrible but they never will look great.
i agree...Its like all the pros you see with small calves and forearms...After all, they are PROS, so i dont think they lack this muscles just because they are lazy or things like that...genetics really are the most important thing in these 2 muscle groups for what it seems...
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It's rubbish and it's another lame excuse for anybody who's sick of training them.... there are too many people still alive and kicking that had horrible calves and made some real efforts to train the hard and succeeded.
They are as any other muscle group, if you don't train the right way you don't see any results.
There are too many people running around blaming anything and everything on genetics it's ridicules and lame as fuck IMHO ::)
Yes i agree with you, there are a lot of little pussies who are not pushing themselves hard enough and blame their genetics for the lack of muscle mass on a body part but i think forearms and calves are a whole other story, you can improve them, but they never will be outstanding. yes mine are horrible, but my work ethic is very good in my eyes and back is my best bodypart.
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Yes i agree with you, there are a lot of little pussies who are not pushing themselves hard enough and blame their genetics for the lack of muscle mass on a body part but i think forearms and calves are a whole other story, you can improve them, but they never will be outstanding. yes mine are horrible, but my work ethic is very good in my eyes and back is my best bodypart.
I see it this way, yes some of us are blessed with good calves and good forearms, but if you would train calves to the absolute maximum ever time and excactly the way you should I'll bet you that you're calves are going to be as good as any other... it may take longer a lot longer maybe.
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No man shaves his calves.
yeah I meant to say Tan them... I see the gayness of my post please hit me over he head.
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I don't think so, at all times we are bounded to the restrictions of our genetic potential.
Look at Milos, i don't doubt his work ethic on arms will be any different then on other bodyparts but he still can't match them with eachother.
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yeah I meant to say Tan them... I see the gayness of my post please hit me over he head.
its alright, us americans are catching on to european gayness trends. ;)
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its alright, us americans are catching on to european gayness trends. ;)
Tell the truth... are you shaving your forearms?
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I alternate high rep days with high intensity days....by high reps I mean 70-100, with different foot positions 1 set of regular foot placement, 1 set of toes pointed inward, 1 set of toes pointed outward, and since I'm double jointed I place both feet 90 degrees, so it looks like I broke my ankles. High intensity, is low reps with as much weight as I can take...my calves are at 23...I can't fit into any normal pants now. Shorts 24/7 365.
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yeah but your yellow. all my yellow friends have good calves.
that is true..
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fat people have great calves too.
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I seen this mean looking heffer walking to the elevator, her calves must of been 25-29 inches ....easy....
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Aside from insertions and genetic issues (having calves or not, is not a genetic problem- it's a cop out!), calves are not hard to grow.
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Yeah I tried training my calfs dc-style once and I always do slow negatives now but I dont train them very often..
And you wonder why they don't grow??? ::)
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Train them every day with very high reps. You can improve cavs, but if they're high then they'll stay that way.
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if they are high . . they will stay thayt wY NOT SURE . BUT TO GET . roger stewart calves genetics needed . arnold calves is sucess story .
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Seated calf raises seem to work the best for me.
I train calves twice a week and perform static holds and also rest pause.
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today the top pros thighs are often awesome with big hams how can you get calves in proportion with such big thighs . arnold used to say that calves is the prime muscle of the leg . in his day sergio had better thighs than him but arnold had better calves . weightlifters have big thighs too.
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we need strentgh coach to help. then that sais some have very good calves but narrow shoulders weak arms etc.
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Seated calf raises seem to work the best for me.
I train calves twice a week and perform static holds and also rest pause.
yes...i mostly do one legged DB calf raises and sometimes without weight. I have had good results from seated Barbell calf raises too. foot position i do not feel is important more a good range of motion and working up to "burns" partial reps when your calfs are burning in the fires of hell... ;D A very good post Wild Willie.. your posts are always good and your training experience is highly evident in your posts.
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every guy with bad calves says "yes my calves are bad but training them hard should at least do something right?"
but i never saw any of them grow remotely decent calves
bottom line
bad calves always stay bad
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every guy with bad calves says "yes my calves are bad but training them hard should at least do something right?"
but i never saw any of them grow remotely decent calves
bottom line
bad calves always stay bad
well i find jumping rope good too. I always warm up with this and am barefoot(hurts a bit when the leather rope hits my toes).. another thing i have noticed is after going for long walks in the snow here i felt it in my calfs..never really had this with running and could be that as i walk i am utilizing my muscles better as a walk is more of a natural movement, rolling the foot and you have longer and more contact with the floor as apposed to running.
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well i find jumping rope good too. I always warm up with this and am barefoot(hurts a bit when the leather rope hits my toes).. another thing i have noticed is after going for long walks in the snow here i felt it in my calfs..never really had this with running and could be that as i walk i am utilizing my muscles better as a walk is more of a natural movement, rolling the foot and you have longer and more contact with the floor as apposed to running.
running is way too balistic to actually work the muscle
it's all elastic energy from the achiles tendon
rope skipping seems similar
up hill walking may be best
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well skipping barefoot is better for calfs than running...as i like supersets and pre-exhaust..
Standing calf raise(isolation movement)
superset with
Rope jumping(combination movement)
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mountain runners have often god calves . that said dickerson calves were great but small arms .
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Stadium steps.
Twice per week.
Sprint 100%
8 to 15 times
2 steps at a time.
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Calves grow on very high reps. Look at all the cyclists etc...they all have great calves. Anything/sport that involves using the calves alot will build them.
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Calves grow on very high reps. Look at all the cyclists etc...they all have great calves. Anything/sport that involves using the calves alot will build them.
Thanks cutie :)
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Thanks cutie :)
You're welcome PIP. :)
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very true i have seen some massive calfes in summer here and it was always people on Bikes and some were old guys...years of cycling.
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some great bodybuiilders were never noted for great calves even robbie robinson lee haney and yes ron coleman were not standing on amazing calves . . neither a couple of others .
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Big issue is that many people don't focus on them. When training calves treat them like any other muscle group. The use of high reps are often used for calves. This can be a problem especially for lighter guys. Calves need to be trained heavy and can handle a huge amount of poundage. I've seen guys at the gym complain about small calves that wont grow. He then did calve raised with 45 pounds and talked on the phone during his set. I have never anyone who can seated calve raise 5 or more plates for good form without big calves.
Keep it simple
Seated calve raises 10-8-6
Standing calve raises 10-8-6
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i trained them hard for years but they were never that great single leg raises and donkeys are good . and tennis and moutain running. still some great pros have average calves . monster thighs of todad put shadows on them
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i have success with hi and low rep sets calves,,low as 6/8 hi 15/20 to even 30rep sets example.. seated calf raise 3.5 plate 10reps drop plate .3 plates 10 repsdrop plate,then 10 more ,,,,bouncing reps with heavy weight does nothing unless calf genetic freak,,,
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i have success with hi and low rep sets calves,,low as 6/8 hi 15/20 to even 30rep sets example.. seated calf raise 3.5 plate 10reps drop plate .3 plates 10 repsdrop plate,then 10 more ,,,,bouncing reps with heavy weight does nothing unless calf genetic freak,,,
yes... ;)
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calves are tricky to train..you can train them and have the worst doms but they will still not growing...
but train them with volume gives me the best results so far..
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I'm starting to believe more and more that calves are the most genetically influenced muscle. I have always had good calves ever since i was a teen and they respond to anything. One of my best friends is the opposite, we do the same routine and my calves keep growing slowly and his never change. In 5 years his calves haven't change a bit and mine have grown almost 2" with a lower bodyfat. We both do slow and controlled reps, focusing on letting the heel dip all the way down and then a smooth flex and squeeze to the top of the movement. Alternate foot position, change reps, fast tempo, slow tempo, light weight, heavy weight, etc. We have tried everything and his calves get sore but they never improve.
A guy i trained with years ago had the best calves I've ever seen and all he did was seated calf raises 12-15 reps once a week for a few sets. He didn't even focus on them because he said they were always big.
I don't even use heavy weights anymore, i used to max out the stack on standing calf raise, but these days i don't go over 200 pounds. I think i get a better workout doing them seated with 3-4 plates for sets of 15-20 reps, but i change it up all the time and do a lot of drop sets. Another good exercise is jumping rope while staying on your toes the entire time. I've met a few boxers who have incredible calves from years of foot drills and jump rope, but again i think it all boils down to genetics.
8)
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I'm starting to believe more and more that calves are the most genetically influenced muscle. I have always had good calves ever since i was a teen and they respond to anything. One of my best friends is the opposite, we do the same routine and my calves keep growing slowly and his never change. In 5 years his calves haven't change a bit and mine have grown almost 2" with a lower bodyfat. We both do slow and controlled reps, focusing on letting the heel dip all the way down and then a smooth flex and squeeze to the top of the movement. Alternate foot position, change reps, fast tempo, slow tempo, light weight, heavy weight, etc. We have tried everything and his calves get sore but they never improve.
A guy i trained with years ago had the best calves I've ever seen and all he did was seated calf raises 12-15 reps once a week for a few sets. He didn't even focus on them because he said they were always big.
I don't even use heavy weights anymore, i used to max out the stack on standing calf raise, but these days i don't go over 200 pounds. I think i get a better workout doing them seated with 3-4 plates for sets of 15-20 reps, but i change it up all the time and do a lot of drop sets. Another good exercise is jumping rope while staying on your toes the entire time. I've met a few boxers who have incredible calves from years of foot drills and jump rope, but again i think it all boils down to genetics.
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GREAT POINTS AND THATS MY ROUTINE TO A TTT,,,I SWITCH REP AMOUNTS,REP SPEED,FEET POSITIONS,,,GENETIC WISE I SAY I'M IN BETWEEN THERE BUT HAD TO WORK AT IT,,2X PER WEEK AND VARY EXERCISES ,,I LIKE DOING THEM TRUTHFULLY AND THEY HAVE GROWN AND HAVE GOOD SHAPE NOT THE IDEAL BUT CLOSE MY MEASUREMENTS FOR THE BIG 3 ARE CLOSE NECK,ARM CALF...NOT THAT MEANS THE BE ALL...
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I agree jumping rope is great. I do it every workout.
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genetics uo to a point only . training protocols aso count . ply tennis jump rope and mountain running i have been told . . in his booklet leg training so many years ago arnie wrote that the calf is the prime muscle of the leg . . big thighs are easier to reach .
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maybe but how many train the Tibialis Anterior ?
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maybe but how many train the Tibialis Anterior ?
i do front rolls on leg extension machine works great,,,,
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i do front rolls on leg extension machine works great,,,,
well i knew you would .. you are a great Trainer ;). i do them with a plate on my toes and just raise them.
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well i knew you would .. you are a great Trainer ;). i do them with a plate on my toes and just raise them.
what sux is new version leg curl for hams is curved old nautilus was flat and i would put pad on bottom section so when u sat facing curling part where the tips of your toes went under the pad made it level comfortable to roll toes ,new leg curl is cumbersome in that position.i see ur way stand up plate on toe rock up on heels???
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I do them seated plate on my toes but another variation is heels on a block...
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I do them seated plate on my toes but another variation is heels on a block...
THAT CAHLING???WHAT A SET OF QUADS THERE,,,,HE LOOKS NUTS NOW,,,
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Anyone mention 40 yard sprints. Doing that in sand or up an incline is extra special fun. Calves respond very well to quick muscle contractions; quick push off's.
Another option: After doing a set of calf raises, rather than taking a rest off the block, keep a full stretch between sets on that block. In other words, don't leave the calf raise block at anytime until the full calf workout is done. Unbelievable burn, if new to this advance way of training calves. If working one calf at a time, than just keep the full stretch between sets, as you would when doing both legs at once. The reps may be lower, but the growth potential higher. Good Luck.
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THAT CAHLING???WHAT A SET OF QUADS THERE,,,,HE LOOKS NUTS NOW,,,
yes itīs an old picture of him...
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yes itīs an old picture of him...
Arnold's Encyclopedia right? Looks familiar.
8)
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Arnold's Encyclopedia right? Looks familiar.
8)
yes one pic is but not with Andreas Cahling.
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All u skinny negros who can't grow your calf, paypal me some money after you read this next line
The secret: do all your calf exercises bare feet. No shoes.
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All u skinny negros who can't grow your calf, paypal me some money after you read this next line
The secret: do all your calf exercises bare feet. No shoes.
got to admit never heard this advice before.. ::)
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got to admit never heard this advice before.. ::)
Don't roll ur eyes at me. My calves are bigger than your head.
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Don't roll ur eyes at me. My calves are bigger than your head.
ok pea brain
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leg press stretch and flex are one of my fav's...sometimes those supersetted with seated calf raise slow reps 10/10 each ...
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when i work calfes i start of with a rep scheme in mind...20 reps is my normal rep range, i then after my first set get into failure and do partial reps and i lose count..i just concentrate on the muscle and feeling.
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when i work calfes i start of with a rep scheme in mind...20 reps is my normal rep range, i then after my first set get into failure and do partial reps and i lose count..i just concentrate on the muscle and feeling.
partials are great for calves due to load and stress to be put upon them,,just no bouncing rapid bullshit.....
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partials are great for calves due to load and stress to be put upon them,,just no bouncing rapid bullshit.....
yes of course itīs advanced for people who have a good knowledge of training AND their body.
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yes of course itīs advanced for people who have a good knowledge of training AND their body.
;D,,,we should write a book,,,,,
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;D,,,we should write a book,,,,,
that would be great and maybe get Frank Zane in there... ;D
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that would be great and maybe get Frank Zane in there... ;D
now where talking...
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some people trained them hard like robby robinson but never got great calves . . some have great calves like dicklerson but weak arms . so nobody perfect even lee haney calves were not that great . he was mr olympia nevertheless . go outside the gym for calves . volleyball and mountain running help . so jumping with a light barbell . superset wit regular calf raises .
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some people trained them hard like robby robinson but never got great calves . . some have great calves like dicklerson but weak arms . so nobody perfect even lee haney calves were not that great . he was mr olympia nevertheless . go outside the gym for calves . volleyball and mountain running help . so jumping with a light barbell . superset wit regular calf raises .
jumping squats is a very forgotten exercise.. i think jumping rope every day helps me a lot too.. i always do them bare feet and use a leather rope which i have had for years. It stings a bit if the rope hits your toes but it makes me more aware of correct form !!
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love my old rope...
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Agree with brother Cold; bare feet, meaning no socks or slippers either. Better grip & feel for a true full stretch. Good Luck.
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that SAID ... arnold said in his booklet on legs that the calf is the prime muscle of the leg . so mny years ago .. big thigs are easier to achieve . for most .
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high reps for calves
look at the calves of cyclists
they all have outstanding calves
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MODS: can we finally merge this with the calves sticky?
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1. Go to football stadium
2. Run 100% effort up stadium steps. WALK down.
3. Do this 3 times per week about 7 to 10 times per session.
Calves will pop in three weeks.
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1. Go to football stadium
2. Run 100% effort up stadium steps. WALK down.
3. Do this 3 times per week about 7 to 10 times per session.
Calves will pop in three weeks.
Now that i think about it, my calves grew quite a bit when i started doing stadium runs and wind sprints a few years ago.
8)
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Now that i think about it, my calves grew quite a bit when i started doing stadium runs and wind sprints a few years ago.
8)
Yea man. I worked with a guy who was 56 YEARS OLD. We hit the stadium steps twice a week for a month and walla, way improved calves plus sliced hams/quads.
This dude is/was a nattie. And yes I'M CERTAIN.
Imagine how a younger, gassed trainee would respond. ;)
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Yea man. I worked with a guy who was 56 YEARS OLD. We hit the stadium steps twice a week for a month and walla, way improved calves plus sliced hams/quads.
This dude is/was a nattie. And yes I'M CERTAIN.
Imagine how a younger, gassed trainee would respond. ;)
i know a few older guys who are very fit and could embarrass a few guys here.
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mr olympias lee haney and even ronnie never had amazing calves . yet they share 16 olympias titles . . waller had great calves and never won an O...
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As mentioned before, do calves bare footed. Allows a better toe grip and a better stretch. Do calf exercises one foot at a time. Include wind sprints, at a full pace. 4 to 6 sets. Stadium steps included. Try running in looses sand, a real killer for calves, as is hill running.
Seen a very few guy's run backwards (short distance of course) for calves, but don't really recommend it. Also seen some squat while standing on their toes. Requires developing balance at first.
There is the old one day program, which has seemed to work well from what I've been told. I've mentioned this before, probably in this thread...which I don't want to go back to and read everything again.
Example: Use the one legged calf raise (DB optional) and do 1 or 2 light sets of 12-15 reps. Doing this every hour, on the hour, throughout the day. Probably get in 6 to 8 sessions on that day. Don't want to force the reps, never going to the point of failure. Just want an all day pump in the calf area. More blood, more muscle..as the old BB'ing saying goes. The calves can become very "worked" and pumped on this stye of training. Usually a 2 or 3 times a week, this being the only calf exercise done for them.
This type one day program originally was designed for arm work. Again, seemed to work for a lot of guy's and increases in arm size. A few others, not so much. Truth be told, nothing will work for everyone the same way. Even 'roids can work minor miracles for some or nothing much in improvement for others. Good Luck