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:
* Lack full range of motion
* Insufficient rep range
* Lack of volume
* insuffient diet.
* inconsistant training
Tibialis Anterior: action- dorsi flexion ankle
Soleus: action- plantar flexion ankle
Gastrocnemius: action - plantar flexion
Good luck all on training the lower legs, consistancy in training will display results if you want it.
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Thread: CALVES- Lets grow them!
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12-28-2009, 01:43 AM #1
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CALVES- Lets grow them!
Last edited by Ironlife; 12-28-2009 at 01:46 AM.
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''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
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12-28-2009, 01:50 AM #2
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12-28-2009, 01:57 AM #3
- Join Date: Sep 2008
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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.~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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12-28-2009, 02:01 AM #4
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12-28-2009, 02:02 AM #5
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12-28-2009, 02:03 AM #6
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12-28-2009, 02:11 AM #7
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12-28-2009, 03:00 AM #8
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12-28-2009, 04:09 AM #9
- Join Date: Feb 2009
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Awesome post Ironlife +++
"Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves" - Dao de Ching
The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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12-28-2009, 05:01 AM #10
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12-28-2009, 09:55 AM #11
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12-28-2009, 10:45 AM #12
- Join Date: Dec 2009
- Location: Washington, United States
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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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12-28-2009, 11:45 AM #13
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12-28-2009, 12:06 PM #14
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12-29-2009, 01:53 AM #15
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12-29-2009, 06:23 AM #16
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12-29-2009, 07:30 AM #17
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12-29-2009, 08:10 AM #18
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12-29-2009, 09:28 AM #19
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12-29-2009, 09:58 AM #20
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.2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs
2014 Obtained goal of 600+ raw bench press. Shoulder also hates me.
2015 Lost 110 lbs and currently enjoy being healthy. Retired heavy bench press.
2016 Stay healthy? Help others?
2017 Staying Healthy
2018 Might Return To The Game
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12-29-2009, 01:00 PM #21
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12-29-2009, 05:20 PM #22
- Join Date: Jan 2006
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Lyle McDonald Article - should be all anyone needs to get these suckers to grow!
http://www.bodyrecomposition.com/mus...he-calves.htmlStay humble. I will never see myself as even an above average bodybuilder. Regardless of how many shows you win, stay grounded and aim for improvement.
-Brian Whitacre
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12-29-2009, 05:28 PM #23
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12-29-2009, 05:32 PM #24
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12-29-2009, 06:37 PM #25
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01-11-2010, 08:16 PM #26
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01-11-2010, 10:33 PM #27
- Join Date: Apr 2006
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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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01-11-2010, 10:36 PM #28
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01-11-2010, 11:34 PM #29
- Join Date: Oct 2008
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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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01-12-2010, 02:11 AM #30
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