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  1. #1
    Registered User jibrankhan's Avatar
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    Unhappy what to do when one doesnot have any calf machine in the gym?

    Dear All

    i am in a major dilemma. my calves are pretty weak and i have no calf machine of any sort in my gym. i know know i should change my gym but that for the time being is not possible so i will have to make the best of what i have. any suggestions by which i can excercise/build my calves as they really are pretty weak and dont look too good with my upper body physique.
    P.S i have good overall thighs so no weakness as far as thighs are concerned.

    regards

    jibran
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  2. #2
    deracate chinese frower Mindi912's Avatar
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    Do standing calf raises,

    or use the leg press to do your calves.
    Perfection in mind, perfect body!

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  3. #3
    Registered User silversv1k's Avatar
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    i do single leg calf raises white standing on a dumbell til failure between sets of lunges, squats, etc and then also do calf raises on the leg press machine and usually finish on the weight calf raises machine, but that last one isnt an option for you, so id stick with the first two if you can
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  4. #4
    Banned -Lucifer's Avatar
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    Use the Smith machine to do calf raises.

    and this...
    Originally Posted by Mindi911 View Post
    use the leg press to do your calves.
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  5. #5
    Registered User khajja's Avatar
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    sooo many ways. hack squats, leg press, smith machine, weight belt....
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  6. #6
    Registered User dcamnc's Avatar
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    All of the suggestions are good. My old gym only had a seated calf machine, so to do standing calf raises, I would take two large dumbells, put them on the ground under the smith machine, load up the smith, and put the balls of my feet on the handle part of the dumbells.
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  7. #7
    Registered User jawadams's Avatar
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    I have a home gym so I had to get creative. I stand on a set of dumbells so I can get a good stretch at the bottom and attach plates via a dip belt.
    -You have to do what others won't to achieve what others don't.

    -There are no reps; only failure
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  8. #8
    nevigsawkufelgnisaton in10city's Avatar
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    If you have a dip belt available, donkey raises with weights dangling.
    It is the mark of an educated mind to be able to entertain a thought without accepting it.
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  9. #9
    Registered User v4lu3s's Avatar
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    dumbell calf raises with one or two legs, barbell calf raises on one or two legs, leg press calf raises, smith machine calf raises...if you cannot blast your falves with those then machines wont help!
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  10. #10
    Registered User 240kat's Avatar
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    in addition to whats been said, i like sitting on a flat bench, with my heels on the edge of it. Put a DB between your feet and push your heels down..this is a way to work the front of your calves.
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  11. #11
    Trying 2 B Awesome BuckSpin's Avatar
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    I just stand on a step/stair with a DB & do alternating "Flamingo" (one legged) calf raises. This way I can flex my foot & my heel can go above & below floor/foot level. You will get the burn you seek.
    "Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
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  12. #12
    Registered User khajja's Avatar
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    Originally Posted by 240kat View Post
    in addition to whats been said, i like sitting on a flat bench, with my heels on the edge of it. Put a DB between your feet and push your heels down..this is a way to work the front of your calves.
    that's generally not considered a part of your calves.
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  13. #13
    Registered User BigDrew77's Avatar
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    Originally Posted by 240kat View Post
    in addition to whats been said, i like sitting on a flat bench, with my heels on the edge of it. Put a DB between your feet and push your heels down..this is a way to work the front of your calves.
    What you are referring to is the tibialis anterior. While pushing your heals down might cause a little stimulation try instead to place a dumbbell between your feet squeezing is to hold in place, and lift up with your toes. A resistance band tied of low can offer a similar movement. Having a descent tibialis anterior can be impressive.
    Never be satisfied. Improve all areas of your life: mind, body, and spirit.

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  14. #14
    Registered User hainter's Avatar
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    http://www.davedraper.com/photo-draper-donkey-calf.html

    donkey calf raises! you don't need no machine, you just need a governer.
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  15. #15
    Registered User cgh's Avatar
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    Find some stairs.
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  16. #16
    Banned Tyciol's Avatar
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    Smith machine was made for calf raise.
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  17. #17
    Registered User 240kat's Avatar
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    Originally Posted by BigDrew77 View Post
    What you are referring to is the tibialis anterior. While pushing your heals down might cause a little stimulation try instead to place a dumbbell between your feet squeezing is to hold in place, and lift up with your toes. A resistance band tied of low can offer a similar movement. Having a descent tibialis anterior can be impressive.
    thats what i meant..couldnt think of how to word it. Gives your lower legs a nice deep look.
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  18. #18
    Registered User BigDrew77's Avatar
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    It sure can, wish mine was bigger. Just look at most of the guys who have won major title and its amazing. Its just one of those muscles that most neglect, especially me.
    Never be satisfied. Improve all areas of your life: mind, body, and spirit.

    When your in the gym leave everything else outside.
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  19. #19
    grow stronger comrade rockhuddy's Avatar
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    standing calf raises with either a bar or dbs. stand on a 2x4 for an extra stretch at the bottom.

    sit on a bench and rest dbs on your knees for seated calf raises. keep the 2x4 under your toes.
    "If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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  20. #20
    Registered User 240kat's Avatar
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    Originally Posted by BigDrew77 View Post
    It sure can, wish mine was bigger. Just look at most of the guys who have won major title and its amazing. Its just one of those muscles that most neglect, especially me.
    indeed..my old gym actually had Hammer Strength's machine to work this muscle..i was doing 80lbs with one leg!

    Needless to say, it took me a few months to figure out the DB trick, so im working my way back up.
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  21. #21
    Fitness junkie Realtor DrewBlueR32's Avatar
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    Originally Posted by jibrankhan View Post
    Dear All

    i am in a major dilemma. my calves are pretty weak and i have no calf machine of any sort in my gym. i know know i should change my gym but that for the time being is not possible so i will have to make the best of what i have. any suggestions by which i can excercise/build my calves as they really are pretty weak and dont look too good with my upper body physique.
    P.S i have good overall thighs so no weakness as far as thighs are concerned.

    regards

    jibran
    You dont need any machine to work calves...

    You can get a school bag filled with textbooks and work calves...

    Pick up some DB's and start raising...for some added ROM, find a block to stand on and dip down a little lower...You could also do them with a BB either on your shoulders or down by your waist...I'm sure at your gym they have a lat machine with a rower, get a straight bar attachment get in a good fixed position and raise...Theres an influx of options when it comes to calf training...Many i see like to use the leg press machine...I've also tried walking calf raises w/ dumbbells and found they work really well...Just be creative man, you never need to rely on any particular machine to hit any particular muscle..


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