Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Main Boards => Gossip & Opinions => Topic started by: jakesonyou on March 01, 2012, 12:49:18 PM
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As promised. I am sorry for the delay I was busy with work yesterday.
Ok you want monster calves. Here are the secrets to getting them.
1: HIGH REPS and TWICE PER WEEK
Calves are the ONLY exercise that I recommend doing more than 12 reps. For any other exercise I would only say 10-12 reps max. Any more and your not using heavy enough weight and it's just useless. But for CALVES, high reps is much better. Moderate weight, but high reps. You want to SQUEEZE every rep out. No funny stuff. Your last rep should have your legs shaking.
Calves are one of the only muscles than can take significant beating. Walking everyday is putting stress on the calves. TWO TIMES a week is a MUST.
2: NO MACHINES
Calves are the WORST exercise to do on machines. Every pro bodybuilder thinks the calf machine is the holy grail for big calves. WRONG. Machines for calves are horrible. There are many variations of calf machines, but all involve sitting down with your knees under pads and your feet on platforms pushing up through toes and lower/raising heel. MANY people use to heavy weight, don't do full extensions, and CHEAT. They cheat by activating their quads. Some machines have handles above the pads to hold with your hands. 9 times out of 10 people will yank on these when the weight gets heavy. USELESS!!!
Calf machines also do not work the whole calf muscle. I REPEAT - THEY DO NOT work the whole calf muscle!
3: BEST EXERCISES
The best exercise for monster calves are as follows...
Standing Calf raises - use stairs or a platform. FULL EXTENSIONS!
Donkey Calf raises - FULL EXTENSIONS! FEEL THE BURN!
4: CALF PAIN
This is very important for the first real calf work out. If you are not hitting calves properly YOU WON'T HAVE PAIN.
There is always a little pain after finishing a set. You want to stretch your legs. Then it goes away.
AFTER your FIRST REAL calf work out, you will get pain TWO-THREE days after. This is called DOMS or Delayed Onset Muscle Soreness.
You will have MAJOR pain in one or both calves. You will PROBABLY not be able to walk or you will be limping. NO you did not pull or tear your calf. This is GOOD news!!!
The feeling should be like the very first time you did an intense weight session. Do you remember? The first time hitting squats. The next day you had massive pain in your quads and couldn't sit down! Your first deadlift session, it felt like your back muscles were ripped apart!
Calves are the same the FIRST few times because people DO NOT TRAIN THEM PROPERLY!
The pain should subside in 3-5 days after. After a few training sessions you won't get DOMS anymore.
5: GENETICS
Genetics are what separate the amateurs from the pros. Unfortunately calves are the toughest for results if you have trained properly.
Race wise, Asians have the best calf genetics and Blacks have it the worst.
To get monster calves you must follow all my advice above. If you do NOT see significant change in your calves in 3-4 months, you genetically have poor calves.
Let me tell you I thought I had horrible calves when I started. I thought I had high insertions and small calves. After trying applying different routines I found what worked and my calves BLEW up.
Steroids will NOT give you monster calves if you have poor genetics. I have calves bigger than most pros out there. I am drug free.
Good luck! 8)
hope this helps
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You didn't mention the number of sets.
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Good thread....thanks Jakes
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its all about genetics or else we wouldn`t see pros with chicken calves
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I share the magic training routing that really works for me.
COOKED CALVES--IN UNDER 4 MINUTES
"Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.
Use a weight that you would normally choose for a twenty rep set.
Complete the 20 reps and continue until you can't do another rep.
Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.
Proceed in this fashion until you reach the target goal of 75."
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My calf training is like 2 sets a week in the end of leg training.
If i do more i start looking like erik fankhouser with bigger calves than quads :D.
I wish my arms responded so well to training and gear like my calves :'(
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My calf training is like 2 sets a week in the end of leg training.
If i do more i start looking like erik fankhouser with bigger calves than quads :D.
I wish my arms responded so well to training and gear like my calves :'(
Impressive my friend!
3-4 sets are good. FULL EXTENSIONS!!! 8) 8)
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I share the magic training routing that really works for me.
COOKED CALVES--IN UNDER 4 MINUTES
"Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.
Use a weight that you would normally choose for a twenty rep set.
Complete the 20 reps and continue until you can't do another rep.
Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.
Proceed in this fashion until you reach the target goal of 75."
Wow....rest pause training....how innovative ::)
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calves? who cares about them.
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6 - SEO.
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Great article by professional rollerblader Lyle McDonald
http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html
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The only secret to monster calves is BEING BORN WITH MONSTER CALVES. Period. Shitty calves reman shitty over a lifetime.
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genetics
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what kind of donkey is recommended?
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As promised. I am sorry for the delay I was busy with work yesterday.
Ok you want monster calves. Here are the secrets to getting them.
1: HIGH REPS and TWICE PER WEEK
Calves are the ONLY exercise that I recommend doing more than 12 reps. For any other exercise I would only say 10-12 reps max. Any more and your not using heavy enough weight and it's just useless. But for CALVES, high reps is much better. Moderate weight, but high reps. You want to SQUEEZE every rep out. No funny stuff. Your last rep should have your legs shaking.
Calves are one of the only muscles than can take significant beating. Walking everyday is putting stress on the calves. TWO TIMES a week is a MUST.
2: NO MACHINES
Calves are the WORST exercise to do on machines. Every pro bodybuilder thinks the calf machine is the holy grail for big calves. WRONG. Machines for calves are horrible. There are many variations of calf machines, but all involve sitting down with your knees under pads and your feet on platforms pushing up through toes and lower/raising heel. MANY people use to heavy weight, don't do full extensions, and CHEAT. They cheat by activating their quads. Some machines have handles above the pads to hold with your hands. 9 times out of 10 people will yank on these when the weight gets heavy. USELESS!!!
Calf machines also do not work the whole calf muscle. I REPEAT - THEY DO NOT work the whole calf muscle!
3: BEST EXERCISES
The best exercise for monster calves are as follows...
Standing Calf raises - use stairs or a platform. FULL EXTENSIONS!
Donkey Calf raises - FULL EXTENSIONS! FEEL THE BURN!
4: CALF PAIN
This is very important for the first real calf work out. If you are not hitting calves properly YOU WON'T HAVE PAIN.
There is always a little pain after finishing a set. You want to stretch your legs. Then it goes away.
AFTER your FIRST REAL calf work out, you will get pain TWO-THREE days after. This is called DOMS or Delayed Onset Muscle Soreness.
You will have MAJOR pain in one or both calves. You will PROBABLY not be able to walk or you will be limping. NO you did not pull or tear your calf. This is GOOD news!!!
The feeling should be like the very first time you did an intense weight session. Do you remember? The first time hitting squats. The next day you had massive pain in your quads and couldn't sit down! Your first deadlift session, it felt like your back muscles were ripped apart!
Calves are the same the FIRST few times because people DO NOT TRAIN THEM PROPERLY!
The pain should subside in 3-5 days after. After a few training sessions you won't get DOMS anymore.
5: GENETICS
Genetics are what separate the amateurs from the pros. Unfortunately calves are the toughest for results if you have trained properly.
Race wise, Asians have the best calf genetics and Blacks have it the worst.
To get monster calves you must follow all my advice above. If you do NOT see significant change in your calves in 3-4 months, you genetically have poor calves.
Let me tell you I thought I had horrible calves when I started. I thought I had high insertions and small calves. After trying applying different routines I found what worked and my calves BLEW up.
Steroids will NOT give you monster calves if you have poor genetics. I have calves bigger than most pros out there. I am drug free.
Good luck! 8)
hope this helps
I'm sure my calves will be huge if I follow your advices, thank you very much, kind sir.
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i never train calves
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i never train calves
x2. My calves are genetically in good shape.
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Should I do this workout before or after your mother?
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its all about genetics or else we wouldn`t see pros with chicken calves
this^ you either got em or you dont
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So don't use machines at all?
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So don't use machines at all?
Not for calves my friend. Follow my routine to a T and see the results. 8)
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Good advice.
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Good advice.
Yeah, thanks PNS.. ;)
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how original ::) ::)
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Thank you for the tips Jake! I am a natural pro, and only thing that ever lacks is calves. Its always good to switch it up!
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New programme for Dennis wolf! ;)
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So good to know Im in the genetic winning team with calves.
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You either got them or you dont....
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slow negatives, squeezing at the the top, dont over do it. can hit them every other day just one or two sets.
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What the pros use
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High intensity intervals on the Gauntlet/Stepmill. Don't hold the hand rails and only use the balls of your feet. Fantastic calf workout.
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The only secret to monster calves is BEING BORN WITH MONSTER CALVES. Period. Shitty calves reman shitty over a lifetime.
nice thread but I fear this is true
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Walking on a treadmill w/ a steep incline for 30 mins 3 or 4 times a week worked wonders for my calves.
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"calf machines do not work the whole muscle" ... you outed how much you know right here bro :-\
For calves I train 3 x week ... 4 sets x 60 reps toe raises using bodyweight
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As promised. I am sorry for the delay I was busy with work yesterday.
Ok you want monster calves. Here are the secrets to getting them.
1: HIGH REPS and TWICE PER WEEK
Calves are the ONLY exercise that I recommend doing more than 12 reps. For any other exercise I would only say 10-12 reps max. Any more and your not using heavy enough weight and it's just useless. But for CALVES, high reps is much better. Moderate weight, but high reps. You want to SQUEEZE every rep out. No funny stuff. Your last rep should have your legs shaking.
Calves are one of the only muscles than can take significant beating. Walking everyday is putting stress on the calves. TWO TIMES a week is a MUST.
2: NO MACHINES
Calves are the WORST exercise to do on machines. Every pro bodybuilder thinks the calf machine is the holy grail for big calves. WRONG. Machines for calves are horrible. There are many variations of calf machines, but all involve sitting down with your knees under pads and your feet on platforms pushing up through toes and lower/raising heel. MANY people use to heavy weight, don't do full extensions, and CHEAT. They cheat by activating their quads. Some machines have handles above the pads to hold with your hands. 9 times out of 10 people will yank on these when the weight gets heavy. USELESS!!!
Calf machines also do not work the whole calf muscle. I REPEAT - THEY DO NOT work the whole calf muscle!
3: BEST EXERCISES
The best exercise for monster calves are as follows...
Standing Calf raises - use stairs or a platform. FULL EXTENSIONS!
Donkey Calf raises - FULL EXTENSIONS! FEEL THE BURN!
4: CALF PAIN
This is very important for the first real calf work out. If you are not hitting calves properly YOU WON'T HAVE PAIN.
There is always a little pain after finishing a set. You want to stretch your legs. Then it goes away.
AFTER your FIRST REAL calf work out, you will get pain TWO-THREE days after. This is called DOMS or Delayed Onset Muscle Soreness.
You will have MAJOR pain in one or both calves. You will PROBABLY not be able to walk or you will be limping. NO you did not pull or tear your calf. This is GOOD news!!!
The feeling should be like the very first time you did an intense weight session. Do you remember? The first time hitting squats. The next day you had massive pain in your quads and couldn't sit down! Your first deadlift session, it felt like your back muscles were ripped apart!
Calves are the same the FIRST few times because people DO NOT TRAIN THEM PROPERLY!
The pain should subside in 3-5 days after. After a few training sessions you won't get DOMS anymore.
5: GENETICS
Genetics are what separate the amateurs from the pros. Unfortunately calves are the toughest for results if you have trained properly.
Race wise, Asians have the best calf genetics and Blacks have it the worst.
To get monster calves you must follow all my advice above. If you do NOT see significant change in your calves in 3-4 months, you genetically have poor calves.
Let me tell you I thought I had horrible calves when I started. I thought I had high insertions and small calves. After trying applying different routines I found what worked and my calves BLEW up.
Steroids will NOT give you monster calves if you have poor genetics. I have calves bigger than most pros out there. I am drug free.
Good luck! 8)
hope this helps
Can you show us a pic of your calves.
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New programme for Dennis wolf! ;)
Did he have one before this one? :o
Serious, I don't think he trains them at all. Like he doesn't train the forearms or neck.
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Agree on the asian calves genetics thing.
Just in my office alone there are a couple of 5'3 asian CHICKS who have bigger calves (with low insertions) that would make many an amateur bodybuilder - and dennis wolf - jealous.
Musclecenter's calves are huge and built on dog meat..
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As promised. I am sorry for the delay I was busy with work yesterday.
Ok you want monster calves. Here are the secrets to getting them.
1: HIGH REPS and TWICE PER WEEK
Calves are the ONLY exercise that I recommend doing more than 12 reps. For any other exercise I would only say 10-12 reps max. Any more and your not using heavy enough weight and it's just useless. But for CALVES, high reps is much better. Moderate weight, but high reps. You want to SQUEEZE every rep out. No funny stuff. Your last rep should have your legs shaking.
Calves are one of the only muscles than can take significant beating. Walking everyday is putting stress on the calves. TWO TIMES a week is a MUST.
2: NO MACHINES
Calves are the WORST exercise to do on machines. Every pro bodybuilder thinks the calf machine is the holy grail for big calves. WRONG. Machines for calves are horrible. There are many variations of calf machines, but all involve sitting down with your knees under pads and your feet on platforms pushing up through toes and lower/raising heel. MANY people use to heavy weight, don't do full extensions, and CHEAT. They cheat by activating their quads. Some machines have handles above the pads to hold with your hands. 9 times out of 10 people will yank on these when the weight gets heavy. USELESS!!!
Calf machines also do not work the whole calf muscle. I REPEAT - THEY DO NOT work the whole calf muscle!
3: BEST EXERCISES
The best exercise for monster calves are as follows...
Standing Calf raises - use stairs or a platform. FULL EXTENSIONS!
Donkey Calf raises - FULL EXTENSIONS! FEEL THE BURN!
4: CALF PAIN
This is very important for the first real calf work out. If you are not hitting calves properly YOU WON'T HAVE PAIN.
There is always a little pain after finishing a set. You want to stretch your legs. Then it goes away.
AFTER your FIRST REAL calf work out, you will get pain TWO-THREE days after. This is called DOMS or Delayed Onset Muscle Soreness.
You will have MAJOR pain in one or both calves. You will PROBABLY not be able to walk or you will be limping. NO you did not pull or tear your calf. This is GOOD news!!!
The feeling should be like the very first time you did an intense weight session. Do you remember? The first time hitting squats. The next day you had massive pain in your quads and couldn't sit down! Your first deadlift session, it felt like your back muscles were ripped apart!
Calves are the same the FIRST few times because people DO NOT TRAIN THEM PROPERLY!
The pain should subside in 3-5 days after. After a few training sessions you won't get DOMS anymore.
5: GENETICS
Genetics are what separate the amateurs from the pros. Unfortunately calves are the toughest for results if you have trained properly.
Race wise, Asians have the best calf genetics and Blacks have it the worst.
To get monster calves you must follow all my advice above. If you do NOT see significant change in your calves in 3-4 months, you genetically have poor calves.
Let me tell you I thought I had horrible calves when I started. I thought I had high insertions and small calves. After trying applying different routines I found what worked and my calves BLEW up.
Steroids will NOT give you monster calves if you have poor genetics. I have calves bigger than most pros out there. I am drug free.
Good luck! 8)
hope this helps
Well, show what you got? Pair of noodles hanging from your knees? I bet the knee is the widest part in your legs. What comes the muscle soreness in the calves, it is silly to limp three days after each workout, because you have to use those muscles daily. Be smart and stretch them between every set = no pain = no limping. Very simple.
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be born with em or be really fat so they work really hard when you walk[waddle] around.
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http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html
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It's all genetics I've seen girls at the gym with better looking calves then me and I know I work them harder. There is only so much you can do when you don't have good low calf insertions.
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Definitely good advice. I did standing calf raises two days ago after not doing them for years and my calves are killing me today. I can barely stand up and hobble when I walk around. Will definitely add them back to my leg routine.
Related to genetics, is there any way that someone like Dennis Wolf can improve his calves or is he SOL, no matter how hard he trains them. Arnold supposedly brought his calves up when they were a weak point. (Though some rumors say with implants.)
(http://www.schwarzenegger.it/gallery/musclegallery3/foto52.jpg)
Arnold hiding his calves before they became good:
(http://www.t-nation.com/img/photos/2008/08-075-training/image004.jpg)
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(http://www.t-nation.com/img/photos/2008/08-075-training/image004.jpg)
I know alot of getbiggers would be underwater completely if they had Arnold's mentality.
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Pellius knows a way to get big calves. Jakesonyou has no clue at all about advanced calf training.
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Pellius knows a way to get big calves. Jakesonyou has no clue at all about advanced calf training.
I am sorry but who are you? I don't like to engage in arguments with people online, but you don't know me. My calves are about 4x the size of your small chubby forearms.
You want monster calves you train them in the way I laid out. Genetics are what will separate you from the boys. Not training them at all is idiotic!
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It is always refreshing to hear the advice of a true expert!
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It is always refreshing to hear the advice of a true expert!
What's your problem old man ???
I just saw your topic training at 69. I was about to give some props saying that's great people your age still train and enjoy lifting. But all you care about is big fat biceps. You look horrible and you could have a stroke any minute!
You are a clown and you don't even know how to train at all!
I would be much more impressed with a 69 year old person in shape AKA LOW body fat percentage.
Go do you oddball exercises in the corner and leave the rest of the gym to the real bodybuilding men.
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I am supposed to give a shit about what some anonymous dork on the internet thinks about me?
Where is the photo of these huge calves you claim you have? Everyone is an expert here on Getbig.
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I have legendary calves but that's where it ends. All genetics. My dad has big muscular calves and hasn't moved out of his recliner in 30 years.
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shit man, i'm asian but i have terrible calves
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Ok you want monster calves. Here are the secrets to getting them.
2: NO MACHINES
Calves are the WORST exercise to do on machines. Every pro bodybuilder thinks the calf machine is the holy grail for big calves. WRONG. Machines for calves are horrible. There are many variations of calf machines, but all involve sitting down with your knees under pads and your feet on platforms pushing up through toes and lower/raising heel. MANY people use to heavy weight, don't do full extensions, and CHEAT. They cheat by activating their quads. Some machines have handles above the pads to hold with your hands. 9 times out of 10 people will yank on these when the weight gets heavy. USELESS!!!
Calf machines also do not work the whole calf muscle. I REPEAT - THEY DO NOT work the whole calf muscle!
3: BEST EXERCISES
The best exercise for monster calves are as follows...
Standing Calf raises - use stairs or a platform. FULL EXTENSIONS!
Donkey Calf raises - FULL EXTENSIONS! FEEL THE BURN!
4: CALF PAIN
The pain should subside in 3-5 days after. After a few training sessions you won't get DOMS anymore.
5: GENETICS
I have calves bigger than most pros out there. I am drug free.
Some expert. If you claim your calves are bigger than most pros I guess you are referring to Dexter Jackson and Dennis Wolf. No photo = possible exaggeration.
What do you mean you won't get sore after a few sessions? Yes, the vast majority of bodybuilders train like that. It doesn't mean that is the optimum way to train. Every third day, lots of heavy sets of 15 reps that gets the calves sore, each and every time. You train again while the calves are still sore.
Donkey calf raises are excellent. So are seated 45 degree slides. I made a donkey calf machine. So the claim that machines are not effective is total ignorance. The seated calf machines are not as effective as donkey, standing and sliding machines. Calf rotation machines can be used for variety.
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I am sorry but who are you? I don't like to engage in arguments with people online, but you don't know me. My calves are about 4x the size of your small chubby forearms.
You want monster calves you train them in the way I laid out. Genetics are what will separate you from the boys. Not training them at all is idiotic!
We both know that talk is cheap, so take a picture about your massive calves, and stop the argument. If you throw claims like that, you should have something to show. As I say, I bet the knee is the widest part in your legs. Prove me wrong..
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no machines?
impossible to train them fully without machines...
and donkey raises,,, do you let 'fellas' in the gym jump on your back while you bounce up and down ( homo )
calves are mainly genetic, same as forearms..
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True, It's mainly genetics but you can improve on what you have...
I had really shitty calves and legs (still not my strong point) but keep on training them as hard as I can. These two pics are 10 years apart (2000 and 2010) and they're still improving now. For calves I only use pressing on the leg press (one foot at a time - 5x5 heavy) and seated calves (reverse pyramid - 6, 8, 12 reps) Once a week...controlled full range of motion, I also pause for a few seconds at the bottom of each rep (takes out elastic recoil of the achilles tendon)... I think calves also get worked indirectly hard from heavy squats and deadlifts... seen some power lifters with massive calves, who never train them directly.
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Good advice, but I somewhat disagree with rep ranges.
Youre correct in contemplating that your calves work everyday walking. But, you must consider that when you walk, your calves get MANY reps. Therefore, you must make sure to hit calves with some heavier weight/lower reps.... something they're not used to. Still get some higher reps, but don't neglect heavier weights and lower rep ranges.
And seated calf raises with the correct machine is numero uno. Period. It takes the bounce at the knees out of the equation.
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I did a combination of the workouts here for a week, and I see drastic results! Thanks guys!
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True, It's mainly genetics but you can improve on what you have...
I had really shitty calves and legs (still not my strong point) but keep on training them as hard as I can. These two pics are 10 years apart (2000 and 2010) and they're still improving now. For calves I only use pressing on the leg press (one foot at a time - 5x5 heavy) and seated calves (reverse pyramid - 6, 8, 12 reps) Once a week...controlled full range of motion, I also pause for a few seconds at the bottom of each rep (takes out elastic recoil of the achilles tendon)... I think calves also get worked indirectly hard from heavy squats and deadlifts... seen some power lifters with massive calves, who never train them directly.
pretty much what lyle mcdonald suggested in the article i linked
he says 5x5 HEAVY on standing calf raise pause to take out stretch reflex/elastic energy
3-4 sets of 8-12 slow controlled seated calf raises
article is interesting i posted this earlier in this thread
but mostly genetics
i look at it this way if they're not gonna grow it's still good to strengthen them because they stabilize your lower leg in the squat right
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This was actually really good, dropped machines this week and focused on advice in the op and my calves were completely shot for 5 days 8) thanks will stick with this