Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Lamplighterx on March 05, 2008, 09:07:59 PM
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I talked to a natural bodybuilder at the Arnold Expo and he suggested this calf routine to me to try for 10 weeks
Hit calves every 4th day
Workout #1
standing calf raise-4 x 30 reps (pick a weight you fail at 20 reps then do forced reps by pulling yourself up on the machine)
4 days later
Workout #2
seated calf raises with 2 plates on the machine-4 x 100 reps
what do you guys think?
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All I know is that I find it a bastard to get 'em any bigger. I currently train them once a week and they are always sore for at least three days. But for some reason they are not growing.
Maybe I should do them every four days, ie. decrease intensity and increase frequency. He doesn't seem to be doing many sets either. Did his calves look good?
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I just wonder why you need to do 4 X 100 reps? I would doubt that there are many who could do 4 X 100 unless it was exceptionally light. Goes to show that there are many ideas out there , and that many work for some! Whilst its a guaranteed DOMS doing 4X 100 , i wonder if it might also lead to injury tendencies.
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you guys can take it or leave it but anyone who is having problems bringing up thier calves needs to read DC's calf training techniques. I'm not saying I'm Mike Matazzaro or anything but I didn't have any calves and now they are decent. One set, each rep done with a 15 second stretch at the bottom an explosive positive and then a nice slow controlled negative. Rotate 3 movements, so workout one you might do toe presses on a standard leg press and then you won't use that movement again until workout 4. The trick is to increase the weight everytime while keeping the stretch. It's brutal once you get up to some big poundages. you should shoot for 12-15 reps done in the above fashion to start.
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That sounds interesting-does the stretch and negative really help? who is DC?
anyone believe in working calves every day?
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That sounds interesting-does the stretch and negative really help? who is DC?
anyone believe in working calves every day?
the extended stretch makes a huge difference plus the fact that you're constantly trying to use more weight. it gets brutal, I'm almost up to 700lbs on the toe press for 8-10 reps and it's a killer.
DC=Dante=Dogcrapp....hie methods are all over the net but check out intensemuscle.com if you're really interested.
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HEY THANX FOR THE INFO
-I HAVE PRETTY GOOD GENETICS WITH CALVES BUT WANT THEM BIGGER-WHAT CAN I DO TO MAKE THEM APPEAR BIGGER FROM THE FRONT?
hey natural al how many x week do you do this calf routine?
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DId the DC calf workout on standing calf-really tough-weird pump and couldnt use nearly as much aw weight as usual
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::) do you really believe this guy was doing 4 sets of 100 with 2 plates on the seated calf?
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::) do you really believe this guy was doing 4 sets of 100 with 2 plates on the seated calf?
Agreed. If by plates were talking 45's, then i doubt many people could do 4 sets of 100. I know i couldn't.
I think doing high reps on calves is good, but a total of 400 reps of the same exercise?! seems excessive to say the least :-\
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Try Super-Sets for calves and at the end of each set,do half reps until the pain is unbearable.
It`ll definately help to add size for anyone.
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try getting stronger.
3x5 controlled reps (no bouncing in the bottom position) of some kind of straight legged calf raise (standing, donkey, legpress etc) ,choose one.
and 2-3x8-15 of seated calf raise
x2 times per week
increase calf strength and dont do "bounce reps"
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http://www.bodybuildingworld.com/vol12_4/chicken_legs.html
thats the article from the guy I spoke to
Thanks for the replies guys.
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Two things are of utmost importance with calf training:
1) Full ROM....all the way up (bonus points if you hold at the top and/or bottom for a pause)...
2) No bouncing or you must have constant tension (time under tension/TUT) on the muscle.
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once per week isn't gonna cut it
3 times per week....
total stretch at bottom and FULL contraction at the top.
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that calf routines sounds close to everyone's.. many pros or up in coming guys just use a compound movement like standing calf raise and do high reps on it
I have found you only need standing/leg press calf rise and a seated calf raise
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Single leg calf raises, thatyl do it, For more info, check out the calf thread at the top of the page, thatyl sort out whos intense.
davie