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  1. #1
    'Defiant to Injuries' Ironlife's Avatar
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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:
    * 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.
    Last edited by Ironlife; 12-28-2009 at 02:46 AM.
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  2. #2
    GOLD MEMBER Deviant Dingo's Avatar
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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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  3. #3
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Deviant Dingo View Post
    Nice post!

    Forgive my ignorance, but the bottom 3 movements seem to be the same action? Is that correct or am I missing something
    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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  4. #4
    Banned -Lucifer's Avatar
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    Great thread, broski. I love those two Tibialis anterior videos you posted.
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  5. #5
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by -Lucifer View Post
    Great thread, broski. I love those two Tibialis anterior videos you posted.
    Thanks breh the cable one is pretty cool.
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  6. #6
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    Originally Posted by Ironlife View Post
    Thanks breh the cable one is pretty cool.
    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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  7. #7
    GOLD MEMBER Deviant Dingo's Avatar
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    Originally Posted by Ironlife View Post
    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.
    Wow, thanks! Repped
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  8. #8
    Registered User IronLyfe's Avatar
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    why do people forget doing toes in and toes out instead of neutral, I hate it.
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  9. #9
    isness is the bizness matt297's Avatar
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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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  10. #10
    Registered User betsie2k's Avatar
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    Decent post! Hopefully this will answer a lot of questions people have got about lower legs!

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  11. #11
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    Repped.
    and holy ****, that big guy has MASSIVE calves
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  12. #12
    Registered User SirRhosis's Avatar
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    Originally Posted by imryanblank View Post
    Repped.
    and holy ****, that big guy has MASSIVE calves
    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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  13. #13
    Doesn't Eat Wheaties MWheatley's Avatar
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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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  14. #14
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    Thumbs up

    Good post. Getting calves to grow can be a major pain. These are some good pointers.
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  15. #15
    'Defiant to Injuries' Ironlife's Avatar
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    bump, more people need to see this!!
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  16. #16
    I love lamp Bantropic's Avatar
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    Nice post.
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  17. #17
    OG of the 813 SLU12's Avatar
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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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  18. #18
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Nicolas_Hart View Post
    Nice post.
    Originally Posted by SLU12 View Post
    great post, i've been doing only seated calf raises because I wasn't aware that there was a difference between seated/standing.
    Cheers guys.
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  19. #19
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    Excellent post!!
    "I do lots of pushups and situps and drink plenty of juice"

    Reps back regaurdless ;)
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  20. #20
    Milk does a body good. Sir_Malak's Avatar
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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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  21. #21
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  22. #22
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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.html
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  23. #23
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Exa123 View Post
    Lyle McDonald Article - should be all anyone needs to get these suckers to grow!

    http://www.bodyrecomposition.com/mus...he-calves.html
    Nice find.
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  24. #24
    Registered User inkedouttrucca's Avatar
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    i do those calves moves with the dumbell every now and then. those ****ers kill
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    Sweat Blood, Bleed Iron! TheStreetKing's Avatar
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    Originally Posted by inkedouttrucca View Post
    i do those calves moves with the dumbell every now and then. those ****ers kill
    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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    'Defiant to Injuries' Ironlife's Avatar
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    A few people who havent seen this ill keep it bumped.
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    Picture Me Rowin' jordanair45's Avatar
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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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    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by jordanair45 View Post
    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.
    Nice post there man, interesting read.
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  29. #29
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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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    3 stars?? Fu.K THAT.
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