Calves (sp?) for old fellers like me

[Xtcme]

Im addicted to Calf Raises, I do all sorts of things for them, but my favorite is the sit down Calf raisers.

Love the burn of
15 x 135
15x 180
15x 225
10x 270 (yes 6x 45 plate)

then back down

BURN BABY!!!!!!!!!! Thing is I have ripped Calves and They are split..But...in sad voice...Small

Any thoughts?

How can I go to next level in My Calf Excercise ?

[Bnk]

Originally Posted by Xtcme

Im addicted to Calf Raises, I do all sorts of things for them, but my favorite is the sit down Calf raisers.

Love the burn of
15 x 135
15x 180
15x 225
10x 270 (yes 6x 45 plate)

then back down

BURN BABY!!!!!!!!!! Thing is I have ripped Calves and They are split..But...in sad voice...Small

Any thoughts?

How can I go to next level in My Calf Excercise ?

Good luck bro, I am in the same boat. I have no problem putting on upper body mass, but have never been able to do so with my calves or legs. I think genetics plays a large role when it comes to legs. I have Michael Jordan legs, skinny but muscular with very high calves.

I am also interested in responses from the pro's on this topic.

[buff_dad_dy]

Try running on your tip toes uphill or on a stairclimber.
Try jogging downhill backwards and then uphill backwards on your tips.
Seriously.

You WILL feel the burn.

[Tyrbolift]

Originally Posted by Xtcme

Im addicted to Calf Raises, I do all sorts of things for them, but my favorite is the sit down Calf raisers.

Love the burn of
15 x 135
15x 180
15x 225
10x 270 (yes 6x 45 plate)

then back down

BURN BABY!!!!!!!!!! Thing is I have ripped Calves and They are split..But...in sad voice...Small

Any thoughts?

How can I go to next level in My Calf Excercise ?

from the given set/reps and weights, my best guess is that you are going way too high on reps and too low on weight.

15 x 135
15x 180
15x 225
10x 270 (yes 6x 45 plate)
^^^ think about this: You are pyramiding up at a very steep level, yet still managing 15 reps? That means the sets at 135, 180, and 225 are a monumental waste of time at much less than maximal intensity. Don't go for the "burn." That's lactic acid talking. Start at one warmup set, then do 235, 245, 255, 265, 275 (bump each of those numbers 10 if you can do more than 10 reps) and every set should be like where you get to 5 or 6 and you are really giving it all you got and can barely make 8. Then finish with a high rep set of 215.

Also, speed. Slow up and slow down. No galloping horses.

[Tyrbolift]

Originally Posted by buff_dad_dy

Try running on your tip toes uphill or on a stairclimber.
Try jogging downhill backwards and then uphill backwards on your tips.
Seriously.

You WILL feel the burn.

No "burn." Immediate burn is not the goal if you have a problem with size but not definition.

[DNG]

I do 3 sets of 10 625-lb calf raises on the leg press machine, right after doing leg presses.

Good pump.

[Bando]

Originally Posted by Xtcme

Im addicted to Calf Raises, I do all sorts of things for them, but my favorite is the sit down Calf raisers.

Love the burn of
15 x 135
15x 180
15x 225
10x 270 (yes 6x 45 plate)

then back down

BURN BABY!!!!!!!!!! Thing is I have ripped Calves and They are split..But...in sad voice...Small

Any thoughts?

How can I go to next level in My Calf Excercise ?

My suggestion is to quit most of that warmup, once they're warm go super heavy, 8 or 10 plates, Make sure your knees are protected though. I can do 270 all day It's not that big of a lift, go heavier.

[EnigmaPower]

The standing calf raise machine causes too much direct pressure on my spine so I do donkey calf raises, in those the weight is on my hips and as a result I can go much heavier than if I did them standing.

[JOHN GARGANI]

seated calf raises will NOT put mass on calves...period......

to put more size on calves, you need MAXIMUM stretch of that muscle before you contract it.....

the movement that puts the most stretch on the muscle is Donkey calf raises....they are superior to standing calf raises for that reason, although, you can get a good stretch on standings if you do them right.....

think origins and insertions of muscles: the calf muscles originate on the back side of the femur, underneath the hamstring muscles....a position where the hammies are stretched will aid in furthering the stretch on the calves....

problem with donkeys is practicality: not always easy or available to have some rube to sit on your back! LOL......

there are some type of donkey calf MACHINES in certain gyms......the other alternative is a harness from which you can hang a weight.....

[JOHN GARGANI]

here is the best picture I could find right now illustrating where this muscle originates:




if you notice in this picture, the tibialis anterior and the soleus attach to the lower bones, not the femur.....but the gastroc which gives you the most mass of the calf, attaches to just above the lower condylar process of the femur, again, which is why stretching of this muscle is enhanced in the donkey calf position.

[BuckSpin]

John, GREAT stuff. I'd rep ya but I need to spread some more before I do again.

ROM & reps is, IMHO, everything for calves. I've had access to a seated calf raise, all the bars & plates, Smith machine, etc. since joining a fitness center but, ironically, I got a much better burn at home holding a heavy DB and doing standing raises on the bottom step of a staircase all the way to tiptoe, squeeze & as far down as I could stretch. Only my toes were on the stair. Would go until they locked up on me. Aimed for 15-20 reps, 3 sets.

So next week I'm going back to these where I now train. Screw the fancy toys, these worked great.

[Xtcme]

Originally Posted by JOHN GARGANI

seated calf raises will NOT put mass on calves...period......

to put more size on calves, you need MAXIMUM stretch of that muscle before you contract it.....

the movement that puts the most stretch on the muscle is Donkey calf raises....they are superior to standing calf raises for that reason, although, you can get a good stretch on standings if you do them right.....

think origins and insertions of muscles: the calf muscles originate on the back side of the femur, underneath the hamstring muscles....a position where the hammies are stretched will aid in furthering the stretch on the calves....

problem with donkeys is practicality: not always easy or available to have some rube to sit on your back! LOL......

there are some type of donkey calf MACHINES in certain gyms......the other alternative is a harness from which you can hang a weight.....

Thank you...I will look into all these suggestions...

And also The sit down calve machine does nto put on mass, I can Attest to that, Will it split it nad rip it up? oh yea..But not Mass.

Thanks again!

[EnigmaPower]

Originally Posted by Xtcme

Will it split it nad rip it up? oh yea..But not Mass.

Thanks again!

How? The seated raise works the soleus so it lifts the gastroc but no benefit otherwise.

ETA - Old feller....

[Xtcme]

Originally Posted by EnigmaPower

How? The seated raise works the soleus so it lifts the gastroc but no benefit otherwise.

ETA - Old feller....

Well besides Leg presses and Some minor Stand up calves (till this point) all I did for calves was sit down calve raises, And My calves ar VERY defined and split.

So I guess that is how? Be seeing results?

[EnigmaPower]

Originally Posted by Xtcme

Well besides Leg presses and Some minor Stand up calves (till this point) all I did for calves was sit down calve raises, And My calves ar VERY defined and split.

So I guess that is how? Be seeing results?

Do you squat, if you do you are indirectly working your calves.

Do you stand, same as above.

Do you walk or run, same as above.

Do you ride a bike, same as above.

Seated raises do not work the gastroc.

[Marius_Ursus]

Originally Posted by JOHN GARGANI

here is the best picture I could find right now illustrating where this muscle originates:




if you notice in this picture, the tibialis anterior and the soleus attach to the lower bones, not the femur.....but the gastroc which gives you the most mass of the calf, attaches to just above the lower condylar process of the femur, again, which is why stretching of this muscle is enhanced in the donkey calf position.

Great illustration, John! Seeing that top insertion point of the gastroc might explain why my calves are so big without direct calf work.

Cool.

[Xtcme]

Originally Posted by EnigmaPower

Do you squat, if you do you are indirectly working your calves.

Do you stand, same as above.

Do you walk or run, same as above.

Do you ride a bike, same as above.

Seated raises do not work the gastroc.

Oh I see , thanks, Must be my Leg presses and Running helping in my Calf Definition. But now I know what my hard work on Calf raises has done for me, Gvien them a wider look... I guess when I used the word Calve, I meant the whole Shabang down there. Not Individualized segments in which you speak.

But yes you are correct.

Just a quick question tho, Why when I go on tippy toe do my Gastroc Part of Calve get hard and flexed? But My seated Calve raises, Which in all reality is just going tippy toe, Doesnt work out same muscle that the Motion flexes?

[EnigmaPower]

Originally Posted by Xtcme

Oh I see , thanks, Must be my Leg presses and Running helping in my Calf Definition. But now I know what my hard work on Calf raises has done for me, Gvien them a wider look... I guess when I used the word Calve, I meant the whole Shabang down there. Not Individualized segments in which you speak.

But yes you are correct.

Just a quick question tho, Why when I go on tippy toe do my Gastroc Part of Calve get hard and flexed? But My seated Calve raises, Which in all reality is just going tippy toe, Doesnt work out same muscle that the Motion flexes?

Running....well let's just say the calves on an old co-worker of mine were the best I have ever seen on anybody and that was just due to her running.

[EnigmaPower]

Originally Posted by Xtcme

Oh I see , thanks, Must be my Leg presses and Running helping in my Calf Definition. But now I know what my hard work on Calf raises has done for me, Gvien them a wider look... I guess when I used the word Calve, I meant the whole Shabang down there. Not Individualized segments in which you speak.

But yes you are correct.

Just a quick question tho, Why when I go on tippy toe do my Gastroc Part of Calve get hard and flexed? But My seated Calve raises, Which in all reality is just going tippy toe, Doesnt work out same muscle that the Motion flexes?

Look at the picture John posted. When your knee is bent the gastroc is out of the picture and the soleus takes over.

[SR800]

Mine actually grow the most when I do no direct calf work at all, but while I am doing very basic routines like some type of 5x5 with little or no isolation exercises and squating 3 x's per week.

[Keltron]

The Small Calf Solution:
http://www.t-nation.com/free_online_..._calf_solution

I tried it for a week. I couldn't stand w/o hurting. I couldn't sit w/o hurting. I couldn't lay down w/o hurting. The only option I had left was to keep walking around in circles. lol.

[Xtcme]

So after a couple of days since original post, and adding 3 more excercises rfor my calves, Sitting down Calf raises are still my favorite. But I have added 3 more That Isolate different parts of Calf, And have seen results, Yes after 2x with new excercises.

also for last mile at 4.3 MPH I did it on tip toe...Great Calf Excercise!

Thanks again for all the tips, When I update My profile I am adding Wheels and calves to the Pics, So ya all can see my UBER noobie Calf gains ...LOL

[buff_dad_dy]

Originally Posted by Xtcme

So after a couple of days since original post, and adding 3 more excercises rfor my calves, Sitting down Calf raises are still my favorite. But I have added 3 more That Isolate different parts of Calf, And have seen results, Yes after 2x with new excercises.

also for last mile at 4.3 MPH I did it on tip toe...Great Calf Excercise!

Thanks again for all the tips, When I update My profile I am adding Wheels and calves to the Pics, So ya all can see my UBER noobie Calf gains ...LOL

Glad to see you like the running on the tip toe thing.Trust me, keep doing it and add in uphill/incline and if you can give downhill backwards and uphill backwards a try you will enjoy it even more! I have been doing this for 20 years mainly due to my job.I have big feet and as a result i run up stairs and i can really only use my tip toe Push hard on the up and slow on the down.I have had routes with all hills and run up them on my tips and again down on them. Contrary to what someone else has said, i can attest that these work...at least for me.

[Baldiewonkanobi]

Say OLD fella. Since you are sooooo OLD you must remember Boyer Coe's shoes...

http://www.bodybuilding.com/fun/drryan25.htm

All kidding aside...don't just hate genetics? My old Welsh grand daddy had calves like bolders and my English grand daddy had calves like sticks. I got the mix of the two slightly on the English side. I work them puppys about 3 times a week from every possible angle, heavy/light, high and low reps. On a scale of one to 10 all I can get is a 6.


Baldie

[kbouza]

Increase calf mass by up to two inches. Incredible intense workout that targets the calf muscles.

Originally Posted by Baldiewonkanobi

Say OLD fella. Since you are sooooo OLD you must remember Boyer Coe's shoes...



All kidding aside...don't just hate genetics? My old Welsh grand daddy had calves like bolders and my English grand daddy had calves like sticks. I got the mix of the two slightly on the English side. I work them puppys about 3 times a week from every possible angle, heavy/light, high and low reps. On a scale of one to 10 all I can get is a 6.


Baldie

[kbouza]

Intense workouts with the Katapult Training Shoe

Originally Posted by Keltron

The Small Calf Solution:


I tried it for a week. I couldn't stand w/o hurting. I couldn't sit w/o hurting. I couldn't lay down w/o hurting. The only option I had left was to keep walking around in circles. lol.

[2nd_chance]

Originally Posted by kbouza

Increase calf mass by up to two inches. Incredible intense workout that targets the calf muscles.

Jimmy likes those shoes. Makes Jimmy jump high. [Seinfeld reference]

[1devil]

I used to train calves very hard. Then I stopped doing calves for for about three years now. My calves look the same as I ever.

[Baldiewonkanobi]

John G is correcto mundo. Donkeys with full stretch at bottom and full contraction at the top....and the cool part...they are now LEGAL in California.

Baldie

[x-trainer ben]

Single leg toe raises on the leg press 2-5 plates each side 12-20 reps.