CALVES- Lets grow them!

[bomfire]

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.

Awesome post, positive feedback yes zirr!

[sanesh21]

Nice one!

[-Lucifer]

.How far or close should my feet be when performing standing calf raises and donkey calf raises? What does the wideness/closeness of my feet emphasize more?

It won't really make much of a difference. Just go with shoulder width or whatever's comfortable.

[Apacalypto]

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?

That is a really good point. I havent noticed how many gym rats have tended to lock their knees in that situation. In all honestly, I don't think locking your knees during any exercise is a good idea. Arthritis may just result from always keeping your knees locked. It seems safe and smart to say that keeping your knee's almost straight, but with a small microbend is the best option when doing any exercise. Exception: Weightlifing competitions are obviously different. Any judge will only count deadlifts if the powerlifter locks their knees at the top.

Thanks for bringing that point up. Many athletes aren't aware of the hidden nemesis of locked knees: arthritis.

[majj268]

calves, calves, calves!! I WANT THEM!

[flexworth]

This is an awesome post! I'm a firm believer in what Bomfire posted in regards to why people lack lower leg development, but especially that of lack of full range of motion and inconsistency (though all point are of equal importance).

Like many, I don't have genetically gifted calves but one thing I've learned is that I need to continuously train the crap out of them and use mixed rep ranges (I may do one exercise 3-4 sets of 8-12 followed by another exercise of 3-4 sets of 20). I do that twice a week and it's worked well for me.

[TrueSelf3]

Great, great thread here. Finally got some faith that these calf can be reborn.

[jasonsgym]

I agree you need to do high rep training with calves... Generally legs is more high rep such as lunges calf raises. I have lucky genetics in my calves but for most people need to work them a lot those videos give some great tips. Good post!

[mikecrocop]

good post.
calves always been my weak point, i think its genetics but i've made the mistake of neglecting them cause i didn't get the same result of my other muscles, recently im paying more attention to it and im using the more weight i can handle for 8 reps 8 sets and i do one last set with haft that weight til failure, they grown 1 inch in 30 days

[EricMoritz]

Good post bud; I feel much more knowledgeable about working legs.

Eric

[LukeHaslett]

Yeah budy! The best way to train calves is heavy drop sets combined with low rest periods (Below 30 seconds).

[SolidSnake84]

great post OP, didnt know you worked the soleus more when bent at the knee...no wonder my calf development is disproportional towards the gastro...lol

[Naix]

i was thinking of injecting tiger blood into my calves. will this work?

[hailmary]

good post very overlooked i usually do these ones: like the squat position

Gastrocnemius: action - plantar flexion

[bfox21]

Nice post!

Forgive my ignorance, but the bottom 3 movements seem to be the same action? Is that correct or am I missing something

agreed

[bfox21]

good post very overlooked i usually do these ones: like the squat position

Gastrocnemius: action - plantar flexion

me too

[bfox21]

i was thinking of injecting tiger blood into my calves. will this work?

of course it will...

[bfox21]

Good post bud; I feel much more knowledgeable about working legs.

Eric

i know, very much so

[bfox21]

Great, great thread here. Finally got some faith that these calf can be reborn.

same thoughts here brother...

[bfox21]

good post.
calves always been my weak point, i think its genetics but i've made the mistake of neglecting them cause i didn't get the same result of my other muscles, recently im paying more attention to it and im using the more weight i can handle for 8 reps 8 sets and i do one last set with haft that weight til failure, they grown 1 inch in 30 days

hit em hard!

[bfox21]

I agree you need to do high rep training with calves... Generally legs is more high rep such as lunges calf raises. I have lucky genetics in my calves but for most people need to work them a lot those videos give some great tips. Good post!

luckyyy! born with good calves lol

[bfox21]

Great, great thread here. Finally got some faith that these calf can be reborn.

same heree brotha...

[bfox21]

calves, calves, calves!! I WANT THEM!

ragin for some calves! ahah

[bfox21]

i was thinking of injecting tiger blood into my calves. will this work?

tiger wood's blood maybe

[bfox21]

good post very overlooked i usually do these ones: like the squat position

Gastrocnemius: action - plantar flexion

ya very nice workout

[heartofacoleman]

Love the second vid!! I do that Arnold Donkey calf raises tho.. @ the end of my workout i have a gym buddy come over, get on my back. I put my hands on a chair and pivot my feet out into a v shape x30. Feet together x30. Pigeon toed x30. And thats one set. I do 2-3 sets. Did it wed along with my other workouts.. Still filling it today..

[Joeisboss]

Should you do high rep when you do calves? Thats what I've heard. I've been doing calf exercises weekly but never really see an improvement in them. Great Post!

[blackrain35]

i hope this isnt a problem, but i dont have time to continue looking through all the pages i only was able to get through a couple so i dont know if someone said this already or not. but is working them out three times a week along with dead lifts and squats (rippetoes work out) ok? what sets/reps would be recommended? if i wanted to hit all three calve muscles. or would be hitting one monday, one wed, one friday be better?

[PappaBear76]

Great post! Having good calves really balance things out, and they are often overlooked. It takes ALOT to wear them out, then you have to do the crazy walk for a week ~lol~ Its worth it.

[Mr-Tripster]

You forgot the horsie.

http://www.youtube.com/watch?v=eFfob7rdSmA