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  1. #1
    Registered User kambizt's Avatar
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    CANT GET CAlves TO GROW!!!!!!!

    NEED HElp please!!!!!!!!!!!

    been workin out 3 years .....1 yaer seriously w/ proper diet......never did legs except for this year......

    bench 275///squat 275( when i started squattting i couldnt even do the bar so 275 alot for me)) anyway im getting big my legs are getting stronger however my calves JUST WONT Grow rest of my leg however is getting bigger...

    any calves tips??? thanks
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  2. #2
    LBD Tyrbolift's Avatar
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    Originally Posted by kambizt View Post
    NEED HElp please!!!!!!!!!!!

    been workin out 3 years .....1 yaer seriously w/ proper diet......never did legs except for this year......

    bench 275///squat 275( when i started squattting i couldnt even do the bar so 275 alot for me)) anyway im getting big my legs are getting stronger however my calves JUST WONT Grow rest of my leg however is getting bigger...

    any calves tips??? thanks
    Many people's calves respond best with very high reps at lighter weights and very high frequency. Try separating your calf workouts from upper legs and do them every other day.

    Ever see some cyclists calves?
    Time To Re-Schedule
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  3. #3
    Registered User kambizt's Avatar
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    good point ill try it thanks..

    more tips appreciated
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    Jump Squats. All the time.
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  5. #5
    nevigsawkufelgnisaton in10city's Avatar
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    Originally Posted by kambizt View Post
    NEED HElp please!!!!!!!!!!!

    been workin out 3 years .....1 yaer seriously w/ proper diet......never did legs except for this year......

    bench 275///squat 275( when i started squattting i couldnt even do the bar so 275 alot for me)) anyway im getting big my legs are getting stronger however my calves JUST WONT Grow rest of my leg however is getting bigger...

    any calves tips??? thanks
    http://forum.bodybuilding.com/showpo...1&postcount=13
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  6. #6
    Registered User RedWings91's Avatar
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    Thumbs up

    I would say go heavy and do them every other day hit them with intensity. I have played hockey all of my life and I have played professional inline hockey back in the day. My coaches and players always said to hit them heavy and explosive if you want them to grow. I would say to hit them with higher reps once they are a little bigger to shape them out if that is possible lol if thats what you are going for. Try this out maybe it will work maybe not you never know unless you try. Also are you doing deadlifts in your routine and squats they may help this area out a little bit also.

    Donkey calf Raises 4x8-10
    Seated calf raises 4x8-10
    Standing calf raises 4-8-10
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  7. #7
    Registered User aciapia's Avatar
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    Seated calf raises with a loaded tricep bar and a dictionary really helped me. :P
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  8. #8
    Registered User Oroborus's Avatar
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    Seated raises and standing raises.

    Point your toes inwards and outwards to hit the outer and inner heads respectively.

    Go heavy with high reps.
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  9. #9
    Registered User CHANGEhereicome's Avatar
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    heavy with high reps... calves take time to grow be patient... hard muscle to get big...
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  10. #10
    Registered User jakobi's Avatar
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    the best way is to do them more often....2x a week won't cut it...look at cyclists, gymnists, etc...those guys train everyday
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  11. #11
    Registered User JB12182's Avatar
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    don't bother doin calves they're all gentics. if you don't have them you'll never get them.
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  12. #12
    Registered User Dallas7676's Avatar
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    I work them out heavy, once a week. My calfs grew the most though when I was trail running. Running up hills builds them pretty quick.
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  13. #13
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    Originally Posted by JB12182 View Post
    don't bother doin calves they're all gentics. if you don't have them you'll never get them.
    Don't be discouraging.

    TS, work them hard and often. Volume is essential with any kind of hypertrophy.

    Change your routine often to keep your calves on their toes (no pun intended)
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  14. #14
    Registered User zildjian_4's Avatar
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    Originally Posted by JB12182 View Post
    don't bother doin calves they're all gentics. if you don't have them you'll never get them.
    lol...im proof that u can gain 1.5 inches in 3 monthes on ur calves.
    and man im proud cuz it took soooo nmuch work.
    started w/ a weight i could rep 15 times with good form, then took a 20 second rest, then did it again, and again, (not getting 15 everytime) until i hit about 70. then i did seated calve raises, 15, 11, 8. and i did that every other day, even on my off days, and as hard as i could. first time i did it put me in crutches, but now im used to it and its working well still. about a month back, i just did a weeks worth of heavy weight on them, only 5-6 reps, but 7 sets. i dont know if that helped at all, but it felt very different.
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  15. #15
    WOOOOOO! turbo904's Avatar
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    I hit em hard and heavy once a week. I have gotten very good results out of that.
    A note from ARNOLD:
    Keep in mind that your calves are working every time you take a step. SO, to really make them hurt load up some serious weight.

    I think it was in pumping iron where arnold was doing calf raise on the leg press with 10 plates per side. Serious weight, 12 to 15 reps.

    Your calves are a muscle, just like any other muscle, they need time to grow. it's science. muscles build size from tearing and rebuilding. If you hit them two often they will not have the time they need to properly grow.

    I am well aware that there are two very different schools of thought on calf training.
    Yes, genetics do play a big part, just like in every other body part, but with a ton of hard work, you can tell genetics to kiss your ass. I added an inch to my calves each year over the past two years. they are now 17.75" not huge, but then again, my ankle is only 8" so I have a nice pop there.

    http://www.bodybuilding.com/fun/hardgainer11.htm

    taken from the link above:
    "Work the calves twice a week maximum. This calf routine should be part of an all-round workout which will, of course, include squats or something comparable. This routine is short and sharp so adjust your mindset for maximum effort.

    Note that the reps are low. The important factor in calf work is the amount of iron you move in good form. For this reason you must set yourself a poundage target and when you reach it, set yourself another. Strive to constantly increase the weight."
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  16. #16
    Registered User mjw8204's Avatar
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    Originally Posted by aciapia View Post
    Seated calf raises with a loaded tricep bar and a dictionary really helped me. :P
    Would a thesaurus suffice?
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  17. #17
    Registered User wendell80's Avatar
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    high reps, light wieght every day . That how i get passed all my sticky pionts.
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    seated calf raises and one legged calf raises work best for me. 8-12 rep range.
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  19. #19
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    Originally Posted by turbo904 View Post
    I hit em hard and heavy once a week. I have gotten very good results out of that.
    A note from ARNOLD:
    Keep in mind that your calves are working every time you take a step. SO, to really make them hurt load up some serious weight.

    I think it was in pumping iron where arnold was doing calf raise on the leg press with 10 plates per side. Serious weight, 12 to 15 reps.

    Your calves are a muscle, just like any other muscle, they need time to grow. it's science. muscles build size from tearing and rebuilding. If you hit them two often they will not have the time they need to properly grow.

    I am well aware that there are two very different schools of thought on calf training.
    Yes, genetics do play a big part, just like in every other body part, but with a ton of hard work, you can tell genetics to kiss your ass. I added an inch to my calves each year over the past two years. they are now 17.75" not huge, but then again, my ankle is only 8" so I have a nice pop there.

    http://www.bodybuilding.com/fun/hardgainer11.htm

    taken from the link above:
    "Work the calves twice a week maximum. This calf routine should be part of an all-round workout which will, of course, include squats or something comparable. This routine is short and sharp so adjust your mindset for maximum effort.

    Note that the reps are low. The important factor in calf work is the amount of iron you move in good form. For this reason you must set yourself a poundage target and when you reach it, set yourself another. Strive to constantly increase the weight."
    good points there however the info posted kinda of contradicts itsself. calves like stated are worked everytime you take a step. therefore we're probably safe to assume that they repair themselves pretty much constantly as they are always used. i believe the calve muscles can be worked everyother day because they have such a strong recovery time. of course its different for everyone, but im sure most ppl can do 3-4 times a week hard.

    on another note, i keep hearing ppl saying, hit them heavy, with high reps. if you can do high reps the weight isnt heavy. its either heavy for low reps, or lighter for high reps.
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  20. #20
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    Originally Posted by zildjian_4 View Post
    good points there however the info posted kinda of contradicts itsself. calves like stated are worked everytime you take a step. therefore we're probably safe to assume that they repair themselves pretty much constantly as they are always used. i believe the calve muscles can be worked everyother day because they have such a strong recovery time. of course its different for everyone, but im sure most ppl can do 3-4 times a week hard.

    on another note, i keep hearing ppl saying, hit them heavy, with high reps. if you can do high reps the weight isnt heavy. its either heavy for low reps, or lighter for high reps.
    You are assuming that walking causes tears and such in your calves. But your calves are perfectly adapted to walking, and so it does not cause any damage that needs to be repaired, it simply requires energy. Also, part of the calves used for walking is the soleus, the gastrocnemius is what you are trying to grow. And no, you need to do heavy for high reps which is very possible.
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  21. #21
    Registered User zildjian_4's Avatar
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    Originally Posted by Opies View Post
    You are assuming that walking causes tears and such in your calves. But your calves are perfectly adapted to walking, and so it does not cause any damage that needs to be repaired, it simply requires energy. Also, part of the calves used for walking is the soleus, the gastrocnemius is what you are trying to grow. And no, you need to do heavy for high reps which is very possible.
    ok, youre right, walking doesnt cause any tears or repairing, but what im trying to say is theyre used so much, theyre used to all the work. so theyre naturally fast recoverers.

    and no, you cannot do heavy weight for high reps.
    you dont even need to lift weights to know that, its common sense. if its actually heavy, you cant lift it many times.
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    Originally Posted by zildjian_4 View Post
    good points there however the info posted kinda of contradicts itsself. calves like stated are worked everytime you take a step. therefore we're probably safe to assume that they repair themselves pretty much constantly as they are always used. i believe the calve muscles can be worked everyother day because they have such a strong recovery time. of course its different for everyone, but im sure most ppl can do 3-4 times a week hard.

    on another note, i keep hearing ppl saying, hit them heavy, with high reps. if you can do high reps the weight isnt heavy. its either heavy for low reps, or lighter for high reps.
    Yes

    Originally Posted by Opies View Post
    You are assuming that walking causes tears and such in your calves. But your calves are perfectly adapted to walking, and so it does not cause any damage that needs to be repaired, it simply requires energy. Also, part of the calves used for walking is the soleus, the gastrocnemius is what you are trying to grow. And no, you need to do heavy for high reps which is very possible.
    Relatively speaking, it is impossible by definition of "heavy" and "light."

    Originally Posted by zildjian_4 View Post
    ok, youre right, walking doesnt cause any tears or repairing, but what im trying to say is theyre used so much, theyre used to all the work. so theyre naturally fast recoverers.

    and [B]no, you cannot do heavy weight for high reps.
    you dont even need to lift weights to know that, its common sense. if its actually heavy, you cant lift it many times.[B]
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    you can do heavy for high reps. You could shrug 50 lb dumbells 50 times, or you could shrug 500lb 5 times

    or you could go heavy and high andf shrug 300 20 times

    20 rep squats another example of heavy and high

    that's the idea ~ not super heavy, but still heavy and for lots of reps
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    I've been focusing a lot of attention on my calves lately. I used to work my legs just once per week, but I introduced a second one last week, mountain walks. I basically go to a mountain on the weekend and trek for 2 hours, Making sure to push through my glutes on the way up and on the way down, I take my weight first on the tip of my toes, forcing my calves to bear the load, then I lower myself by controlling the eccentric portion with my quads. Works like a dream. My legs feel a lot fuller after two weeks of this, and my calves are sore, though, so I know they were shocked.
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    Originally Posted by Opies View Post
    you can do heavy for high reps. You could shrug 50 lb dumbells 50 times, or you could shrug 500lb 5 times

    or you could go heavy and high andf shrug 300 20 times

    20 rep squats another example of heavy and high

    that's the idea ~ not super heavy, but still heavy and for lots of reps
    haha dude..

    if you can do 500, 300 isnt heavy lol.
    if your max is 500, and you do 300 , this isnt considered heavy, and would only make sense that you could rep it many times.

    btw, 20 rep squats..., is a whole different story, and the weight isnt heavy for you, you dont pick a weight that you can only perform 3 reps of, you chose a weight you can rep a good amount of times but barely get that last rep up.


    seriously man. its common sense.
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    Originally Posted by zildjian_4 View Post
    haha dude..

    if you can do 500, 300 isnt heavy lol.
    if your max is 500, and you do 300 , this isnt considered heavy, and would only make sense that you could rep it many times.

    btw, 20 rep squats..., is a whole different story, and the weight isnt heavy for you, you dont pick a weight that you can only perform 3 reps of, you chose a weight you can rep a good amount of times but barely get that last rep up.


    seriously man. its common sense.
    I can't tell if you're just being a troll or if you actually don't get it
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    Feed your calves some milk.

    They will grow up to give you milk back.
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    heavy and high reps

    heavy as in you should be able to lift a ton of weight with calves and high reps as in high reps

    i have yet to see someone get big calves by doing low reps.
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    I have gargantuan calves, normally.. but to increase it, I would do 30 reps with a weight that you are comfortable with to carry. if I could carry a 100 DB in one hand, i would.. but 65 is sufficient.

    idk if u no how to do them.. but its really easy, find an elevated hard surface, such as a spotters floor right behind the bench or even a normal step.
    Have 1 heel hanging off the ledge and balance yourself, extend on the balls of your foot while keeping balance with the other. Do 30 reps and w/e sets you want
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    Originally Posted by zildjian_4 View Post
    haha dude..

    if you can do 500, 300 isnt heavy lol.
    if your max is 500, and you do 300 , this isnt considered heavy, and would only make sense that you could rep it many times.

    btw, 20 rep squats..., is a whole different story, and the weight isnt heavy for you, you dont pick a weight that you can only perform 3 reps of, you chose a weight you can rep a good amount of times but barely get that last rep up.


    seriously man. its common sense.
    Originally Posted by Opies View Post
    I can't tell if you're just being a troll or if you actually don't get it
    This difference of opinion boils down to a definition based on an absolute value and one based on relative value.

    I side with the relativists. You may define 300 as "heavy", but if you're comparing different cars or different elephants, it is not. You can't really use the adjectives without a frame of reference. Don't assume your reference is the only one there is.
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