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CALVES- Lets grow them!
The majority of people i see on here and at my gym i train people, have trouble gaining size and shape to their calves must understand that there is more to training the lower leg than simply training the gastrocnemius and soleus muscle..
The Tibialis Anterior is comprised of more fast twitch fibers than the gastrocnemius and more than 3 times as much as the soleus, not only this but the calves look very impressive when viewed front on and tibialis anterior gives this impression. I believe that one of the keys to seeing results is from high rep training (12-15) combined with supersets.
Main reasons people lack lower leg growth and their potential is as follows:
* [b]Lack full range of motion[/b]
* [b]Insufficient rep range[/b]
* [b]Lack of volume[/b]
* [b]insuffient diet.[/b]
* [b]inconsistant training[/b]
Tibialis Anterior: action- [color=red]dorsi flexion ankle[/color]
[youtube]lXOlZuXUTHY[/youtube]
[youtube]tc-k7hhAMbY[/youtube]
Soleus: action-[color=red] plantar flexion ankle[/color]
[img]http://www.criticalbench.com/exercises/pics/seated-barbell-calf-raise2.jpg[/img]
Gastrocnemius: action -[color=red] plantar flexion[/color]
[img]http://www.ironworkout.com/barcalfraise.jpg[/img]
[img]http://www.leehayward.com/exercises/calves/standing_calf2.jpg[/img]
Good luck all on training the lower legs, consistancy in training will display results if you want it.
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Nice post!
Forgive my ignorance, but the bottom 3 movements seem to be the same action? Is that correct or am I missing something
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[QUOTE=Deviant Dingo;427778131]Nice post!
Forgive my ignorance, but the bottom 3 movements seem to be the same action? Is that correct or am I missing something[/QUOTE]
Thanks man, when the knee is bent the power of the gastrocnemius just isnt there and the soleus takes over the lift, when the knee is extended the power is now with the gastrocnemius and less with the soleus.
Due to the gastroc being a 2 jointed muscle,
cheers for the comment.
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Great thread, broski. I love those two Tibialis anterior videos you posted.
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[QUOTE=-Lucifer;427779491]Great thread, broski. I love those two Tibialis anterior videos you posted.[/QUOTE]
Thanks breh the cable one is pretty cool.
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[QUOTE=Ironlife;427779681]Thanks breh the cable one is pretty cool.[/QUOTE]
I'd have never thought of doing it with a dumbbell like that. I've tried it out with a barbell resting on my feet.
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[QUOTE=Ironlife;427779031]Thanks man, when the knee is bent the power of the gastrocnemius just isnt there and the soleus takes over the lift, when the knee is extended the power is now with the gastrocnemius and less with the soleus.
Due to the gastroc being a 2 jointed muscle,
cheers for the comment.[/QUOTE]
Wow, thanks! Repped
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why do people forget doing toes in and toes out instead of neutral, I hate it.
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Awesome post Ironlife +++
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Decent post! Hopefully this will answer a lot of questions people have got about lower legs!
[img]http://img705.imageshack.us/img705/998/wscow1024x768.jpg[/img]
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Repped.
and holy ****, that big guy has MASSIVE calves
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[QUOTE=imryanblank;427870861]Repped.
and holy ****, that big guy has MASSIVE calves[/QUOTE]
That guy could be me! My calves are like that... naturally. Even when I was thinner and weak people would always comment "where did you get those calves." Unfortunately this makes me lazy and I never train them specifically, or I should say I didn't before when I was lifting. Now I'm doing SS and until I graduate I shouldn't deviate.
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Great post man - i agree and think the two biggest factors are lack of frequency and volume. I dont see results unless i train them 2 times a week with 6-8 heavy sets.
Stacking up a 3 plates for a platform and doing standing raises on the smith machine is my favorite.
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Good post. Getting calves to grow can be a major pain. These are some good pointers.
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bump, more people need to see this!!
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great post, i've been doing only seated calf raises because I wasn't aware that there was a difference between seated/standing.
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[QUOTE=Nicolas_Hart;428277651]Nice post.[/QUOTE]
[QUOTE=SLU12;428293981]great post, i've been doing only seated calf raises because I wasn't aware that there was a difference between seated/standing.[/QUOTE]
Cheers guys.
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Good post.
Alternating positions on the feet with heavy weight and time has given me great results. The reps hurt like crazy but its worth it...almost want to cry in pain towards the end lol.
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[IMG]http://i34.tinypic.com/23ubngx.jpg[/IMG]
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Lyle McDonald Article - should be all anyone needs to get these suckers to grow!
[url]http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html[/url]
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[QUOTE=Exa123;428527481]Lyle McDonald Article - should be all anyone needs to get these suckers to grow!
[url]http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html[/url][/QUOTE]
Nice find.
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i do those calves moves with the dumbell every now and then. those ****ers kill
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[QUOTE=inkedouttrucca;428532441]i do those calves moves with the dumbell every now and then. those ****ers kill[/QUOTE]
Make it a point to train the Tibalis Anterior every calve workout, It will finish off your lower leg and give it a more complete look!
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A few people who havent seen this ill keep it bumped.
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I get a lot of compliments on my caves and I thought I'd add this in as a starter program. I've had bigger calves while playing basketball then when I started lifitng, and there is a good program using just body weight. This will get you size and definition.
3 sets until failure, about 45 seconds-1 minute. Regular body weight calve raise, while on the balls of your feet, on a ledge that allows your hell to stretch all the way down, lower as fast as you can all the way down (full range of motion) and explode all the way up, holding the contraction on top for 3 seconds, lower all the way down again, as FAST as you can, stretching the calve, explode up, and hold the contraction on top; repeat.
This is phase 1, which builds power in the muscle.
Then, endurance comes in. You can switch it up every week, or work on power 2 week straight, then the next 2 weeks, endurance, or switch it up every month.
Phase 2. The same movement (full range of motion stretch), but perform your calve raises as fast as you can. 3 sets until failure. All the way up, all the way down, DON'T CHEAT. Feel it in your calve.
I'm not a cerfied personal trainer, and everyone's body responds differently, but this is by far the best way to work calves.
Give it a try, and if you don't see a difference within the first 3 weeks, ban me :-).
I've never understood guys on weight/machines while working calves, because I'm pretty sure most peoples calves cannot life their 200lb body weight.
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[QUOTE=jordanair45;434549811]I get a lot of compliments on my caves and I thought I'd add this in as a starter program. I've had bigger calves while playing basketball then when I started lifitng, and there is a good program using just body weight. This will get you size and definition.
3 sets until failure, about 45 seconds-1 minute. Regular body weight calve raise, while on the balls of your feet, on a ledge that allows your hell to stretch all the way down, lower as fast as you can all the way down (full range of motion) and explode all the way up, holding the contraction on top for 3 seconds, lower all the way down again, as FAST as you can, stretching the calve, explode up, and hold the contraction on top; repeat.
This is phase 1, which builds power in the muscle.
Then, endurance comes in. You can switch it up every week, or work on power 2 week straight, then the next 2 weeks, endurance, or switch it up every month.
Phase 2. The same movement (full range of motion stretch), but perform your calve raises as fast as you can. 3 sets until failure. All the way up, all the way down, DON'T CHEAT. Feel it in your calve.
I'm not a cerfied personal trainer, and everyone's body responds differently, but this is by far the best way to work calves.
Give it a try, and if you don't see a difference within the first 3 weeks, ban me :-).
I've never understood guys on weight/machines while working calves, because I'm pretty sure most peoples calves cannot life their 200lb body weight.[/QUOTE]
Nice post there man, interesting read.
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I wanted to throw this in while the thread is still active and since noone else asked the question...Is it a good idea to keep your legs locked or unlocked whilst doing standing calf movements? I've heard alot that doing calve movements with the knees locked causes microtrauma to your knee joint, which eventually leads to arthritis, is that true?
For one I've tried working my calves, with unlocked knees, on the standing machine, 45 degree leg press, and just standing on the ground and everytime I keep subconsciously locking my knees, it just seems so natural to have the knees locked, so has anyone else heard of this?
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Great post man. I've got spindles for calves so hopefully this will help them grow.
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Nice Post! Definately going to try out some of those moves this week.
People always forget that the calve muslces repair themselves very quickly. They take a 2 minutes break between their bench press sets and think that calves need the same thing.
I like to do a set, quickly stretch the calves for 5-10 seconds and then jump back in for another set.
One problem I have right now is that my left calve is about half an inch smaller than my right...it isn't too noticeable right now but I want to correct it before it gets worse.
Any suggestions?
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[QUOTE=Fiz-iks;434690331]
One problem I have right now is that my left calve is about half an inch smaller than my right...it isn't too noticeable right now but I want to correct it before it gets worse.
Any suggestions?[/QUOTE]
One Legged Calf Raises is probably your best bet as it allows each calf to work independently. You can also work the left calf for an extra set and that may help.
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[QUOTE=Starless;434568121]I wanted to throw this in while the thread is still active and since noone else asked the question...Is it a good idea to keep your legs locked or unlocked whilst doing standing calf movements? I've heard alot that doing calve movements with the knees locked causes microtrauma to your knee joint, which eventually leads to arthritis, is that true?
For one I've tried working my calves, with unlocked knees, on the standing machine, 45 degree leg press, and just standing on the ground and everytime I keep subconsciously locking my knees, it just seems so natural to have the knees locked, so has anyone else heard of this?[/QUOTE]
Knees locked. Unless you're locking out your knees with 600lbs daily, I wouldn't worry too much about "microtrauma".
[QUOTE=Ironlife;434597711]3 stars?? Fu.K THAT.[/QUOTE]
I gave it a little boost :-).
Great write up man.
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Is there any ankle workouts? Or can calf raises help thicken your ankles? My ankles are pretty skinny and just tryin to get them bigger and I don't know if working out with my calves is just enough or not
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[QUOTE=kliddy;435979021]Is there any ankle workouts? Or can calf raises help thicken your ankles? My ankles are pretty skinny and just tryin to get them bigger and I don't know if working out with my calves is just enough or not[/QUOTE]
Heavy squats,deadlifts and sprints will help thicken the ankle to a degree.
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Some homos are lowering this thread's rating.
F*ck 'em.
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[QUOTE=-Lucifer;435995491]Some homos are lowering this thread's rating.
F*ck 'em.[/QUOTE]
i lold\'d thanks for the support L
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[img]http://www.health.com/health/static/hw/media/medical/hw/nr55552004.jpg[/img]
I like using a dip belt to do double-leg calf raises. You can do upright style or the donkey variants for a deeper stretch.
[img]http://www.davedraper.com/pmwiki/uploads/PmWiki/Donkey1.png[/img]
Here is another way of doing donkey calf raises but I don't recommend it without more padding (a cushion).
[img]http://www.staleytraining.com/articles/nick-nilsson/graphics/barbell-down-back-donkey-calf-raises/1.jpg[/img]
You can also hook up a dip belt to a low cable pulley.
[url]http://www.exrx.net/WeightExercises/Gastrocnemius/CBStandingCalfRaise.html[/url] (can't embed the image)
My second favourite is the one leg dumbbell calf raise.
[img]http://www.leehayward.com/exercises/calves/db_calf1.jpg[/img]
I don't have a seated calf raise machine. Doing this exercise with a barbell or dumbbell on my knees didn't feel right. I liked the calf raise lunge better. You only need to use relatively light weights on this exercise as you are doing it with most of your bodyweight plus just one calf at a time.
[img]http://www.t-nation.com/img/photos/2008/08-206-training/image010.jpg[/img]
I also want to add that while most people do calf raises off a block, I think there is value in doing them flat footed some of time. The extra weight is a good way to overload the muscles. A cool way to incorporate this is to do flat footed calf raises supersetted with calf raises off a block where you just do the bottom half of the rep in the second exercise.
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[QUOTE=_OZ_;436057781][img]http://www.health.com/health/static/hw/media/medical/hw/nr55552004.jpg[/img]
I like using a dip belt to do double-leg calf raises. You can do upright style or the donkey variants for a deeper stretch.
[img]http://www.davedraper.com/pmwiki/uploads/PmWiki/Donkey1.png[/img]
Here is another way of doing donkey calf raises but I don't recommend it without more padding (a cushion).
[img]http://www.staleytraining.com/articles/nick-nilsson/graphics/barbell-down-back-donkey-calf-raises/1.jpg[/img]
You can also hook up a dip belt to a low cable pulley.
[url]http://www.exrx.net/WeightExercises/Gastrocnemius/CBStandingCalfRaise.html[/url] (can't embed the image)
My second favourite is the one leg dumbbell calf raise.
[img]http://www.leehayward.com/exercises/calves/db_calf1.jpg[/img]
I don't have a seated calf raise machine. Doing this exercise with a barbell or dumbbell on my knees didn't feel right. I liked the calf raise lunge better. You only need to use relatively light weights on this exercise as you are doing it with most of your bodyweight plus just one calf at a time.
[img]http://www.t-nation.com/img/photos/2008/08-206-training/image010.jpg[/img]
I also want to add that while most people do calf raises off a block, I think there is value in doing them flat footed some of time. The extra weight is a good way to overload the muscles. A cool way to incorporate this is to do flat footed calf raises supersetted with calf raises off a block where you just do the bottom half of the rep in the second exercise.[/QUOTE]
Very nice info man^^
[QUOTE=Wolf-Baron;436058461]5 star thread[/QUOTE]
This, couldnt have said it better.
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I did the tibialis anterior one with a dumbbell for the first time today. WOW! What an awesome exercise. Also, that chart a few posts up is great. It took a bit of reading to figure out the difference between soleus and gastrocnemius, but that chart makes it pretty clear that the soleus is essentially below it.
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[QUOTE=Dan_S;445031241]I did the tibialis anterior one with a dumbbell for the first time today. WOW! What an awesome exercise. Also, that chart a few posts up is great. It took a bit of reading to figure out the difference between soleus and gastrocnemius, but that chart makes it pretty clear that the soleus is essentially below it.[/QUOTE]
they are intense.
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Great post, OZ. I'll hit you after I recharge.
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wow i was actually starting to do more calve exercises after years of neglect
good info.
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Nice thread, alot of great info here.. Ima try the pulley excercise out
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Excellent info man. I will definitely add this to my routine. Great motivation.[IMG]http://imageshck.co.cc/img/qIrGK/exercise.gif[/IMG]
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Awesome post Ironlife! I always did calf raises while standing up with DB's, cant wait to try doing it seated this time around.
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Thank you for this. Repped.
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Bump.
There seem to be quite a few calf/tibialis anterior querries.