CALVES- Lets grow them!

[daddyX2]

Great post man. I've got spindles for calves so hopefully this will help them grow.

[Fiz-iks]

Nice Post! Definately going to try out some of those moves this week.

People always forget that the calve muslces repair themselves very quickly. They take a 2 minutes break between their bench press sets and think that calves need the same thing.

I like to do a set, quickly stretch the calves for 5-10 seconds and then jump back in for another set.

One problem I have right now is that my left calve is about half an inch smaller than my right...it isn't too noticeable right now but I want to correct it before it gets worse.

Any suggestions?

[Slow-N-Steady]

One problem I have right now is that my left calve is about half an inch smaller than my right...it isn't too noticeable right now but I want to correct it before it gets worse.

Any suggestions?

One Legged Calf Raises is probably your best bet as it allows each calf to work independently. You can also work the left calf for an extra set and that may help.

[jordanair45]

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?

Knees locked. Unless you're locking out your knees with 600lbs daily, I wouldn't worry too much about "microtrauma".

3 stars?? Fu.K THAT.

I gave it a little boost :-).

Great write up man.

[kliddy]

Is there any ankle workouts? Or can calf raises help thicken your ankles? My ankles are pretty skinny and just tryin to get them bigger and I don't know if working out with my calves is just enough or not

[Ironlife]

Is there any ankle workouts? Or can calf raises help thicken your ankles? My ankles are pretty skinny and just tryin to get them bigger and I don't know if working out with my calves is just enough or not

Heavy squats,deadlifts and sprints will help thicken the ankle to a degree.

[-Lucifer]

Some homos are lowering this thread's rating.

F*ck 'em.

[Ironlife]

Some homos are lowering this thread's rating.

F*ck 'em.

i lold\'d thanks for the support L

[_OZ_]

I like using a dip belt to do double-leg calf raises. You can do upright style or the donkey variants for a deeper stretch.



Here is another way of doing donkey calf raises but I don't recommend it without more padding (a cushion).



You can also hook up a dip belt to a low cable pulley.

http://www.exrx.net/WeightExercises/...CalfRaise.html (can't embed the image)

My second favourite is the one leg dumbbell calf raise.



I don't have a seated calf raise machine. Doing this exercise with a barbell or dumbbell on my knees didn't feel right. I liked the calf raise lunge better. You only need to use relatively light weights on this exercise as you are doing it with most of your bodyweight plus just one calf at a time.



I also want to add that while most people do calf raises off a block, I think there is value in doing them flat footed some of time. The extra weight is a good way to overload the muscles. A cool way to incorporate this is to do flat footed calf raises supersetted with calf raises off a block where you just do the bottom half of the rep in the second exercise.

[Wolf-Baron]

5 star thread

[Ironlife]

I like using a dip belt to do double-leg calf raises. You can do upright style or the donkey variants for a deeper stretch.



Here is another way of doing donkey calf raises but I don't recommend it without more padding (a cushion).



You can also hook up a dip belt to a low cable pulley.

http://www.exrx.net/WeightExercises/...CalfRaise.html (can't embed the image)

My second favourite is the one leg dumbbell calf raise.



I don't have a seated calf raise machine. Doing this exercise with a barbell or dumbbell on my knees didn't feel right. I liked the calf raise lunge better. You only need to use relatively light weights on this exercise as you are doing it with most of your bodyweight plus just one calf at a time.



I also want to add that while most people do calf raises off a block, I think there is value in doing them flat footed some of time. The extra weight is a good way to overload the muscles. A cool way to incorporate this is to do flat footed calf raises supersetted with calf raises off a block where you just do the bottom half of the rep in the second exercise.

Very nice info man^^

5 star thread

This, couldnt have said it better.

[Dan_S]

I did the tibialis anterior one with a dumbbell for the first time today. WOW! What an awesome exercise. Also, that chart a few posts up is great. It took a bit of reading to figure out the difference between soleus and gastrocnemius, but that chart makes it pretty clear that the soleus is essentially below it.

[Ironlife]

I did the tibialis anterior one with a dumbbell for the first time today. WOW! What an awesome exercise. Also, that chart a few posts up is great. It took a bit of reading to figure out the difference between soleus and gastrocnemius, but that chart makes it pretty clear that the soleus is essentially below it.

they are intense.

[-Lucifer]

Great post, OZ. I'll hit you after I recharge.

[TankNoob]

wow i was actually starting to do more calve exercises after years of neglect
good info.

[NaturalLoco]

Nice thread, alot of great info here.. Ima try the pulley excercise out

[allan882]

Excellent info man. I will definitely add this to my routine. Great motivation.

[InfiniteSlim]

Awesome post Ironlife! I always did calf raises while standing up with DB's, cant wait to try doing it seated this time around.

[Xtian]

Thank you for this. Repped.

[-Lucifer]

Bump.

There seem to be quite a few calf/tibialis anterior querries.

[Ironlife]

Bump.

There seem to be quite a few calf/tibialis anterior querries.

Hey good bump, i have seen a lot of these type of questions also.

[preston_jep]

Very nice thread! Thank you

[iSkinny]

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.

Active insufficiency for the win.

[ironwill2008]

Bump back to relevance. 5 star thread.

[Ironlife]

Bump back to relevance. 5 star thread.

Thanks man.

[TJ_Wolfe]

great thread. Lots of new ideas to test out.

[F3D]

good info, thanks.

[dopamine72]

Yeah I think this should be made a sticky, calves are by far the hardest muscle to work and get growth out of.

[TJ_Wolfe]

Yeah I think this should be made a sticky, calves are by far the hardest muscle to work and get growth out of.

agreed. Its frustrating. Especially since I've never had much of a problem growing most other muscles, as long as I put the time/effort in, but it seems like my calves stay small even if I'm working my ass off.

Luckily this thread has supplied me with a bunch of new techniques, some of which I just got back from testing out and they felt great.

[dopamine72]

agreed. Its frustrating. Especially since I've never had much of a problem growing most other muscles, as long as I put the time/effort in, but it seems like my calves stay small even if I'm working my ass off.

Luckily this thread has supplied me with a bunch of new techniques, some of which I just got back from testing out and they felt great.

yep, I have heard great things about ultra high reps, doing 50-100 reps standing calf raises, and or using a weight vest while jump roping. Right now some days I'll use Heavy weight lower reps and others I'll do the ultra high reps, I also try and hit them 3x a week.