need help on making calves grow!

[bluffcolts]

I understand that calves can be VERY stubborn. I work mine out hard twice a week and they just dont see to grow. any suggestions would be appreciated!

[Emohawkus]

You have to mix things up to extremes, try:
5 days per week for 4 weeks
3 sets of 25-30 standing calf raises bodyweight
3 sets of 25-30 seated calf raises bodyweight

4 times per week for 4 weeks
4x 15-20 Seated calf raises + 2 drop sets
4x 15-20 Standing calf raises + 2 drop sets

3 times per week for 4 weeks
3 x 8-10 Seated calf raises,1st set toes pointed out,2nd toes in,3 toes straight
3 x 8-10 Standing calf raises,1st set toes pointed out,2nd toes in,3 toes straight

3 times per week for 4 weeks
Sets until 100 reps are reached bodyweight standing calf raises
Sets until 100 reps are reached bodyweight seated calf raises

[ThickAsABrick]

more volume

[bluffcolts]

Originally Posted by Emohawkus

You have to mix things up to extremes, try:
5 days per week for 4 weeks
3 sets of 25-30 standing calf raises bodyweight
3 sets of 25-30 seated calf raises bodyweight

4 times per week for 4 weeks
4x 15-20 Seated calf raises + 2 drop sets
4x 15-20 Standing calf raises + 2 drop sets

3 times per week for 4 weeks
3 x 8-10 Seated calf raises,1st set toes pointed out,2nd toes in,3 toes straight
3 x 8-10 Standing calf raises,1st set toes pointed out,2nd toes in,3 toes straight

3 times per week for 4 weeks
Sets until 100 reps are reached bodyweight standing calf raises
Sets until 100 reps are reached bodyweight seated calf raises

thanks i will give that a try.

[Mtguy8787]

one thing that needs to be considered with calves is their high stretch reflex. In order to work the muscles more, and use less of the stretch reflex to do the lifting, it is a good idea to go slowly on the negative, and pause for a second or 2 on the bottom.

[Jbert112]

take a week or two off and jump rope during that period every other day.

[Emohawkus]

Oh yeah, I forgot about the pause at the bottom, yip pause for 2 seconds and make sure your toes are elevated, build a calf block with a 2x4 or place your toes on 2 stacked plates.

[bluffcolts]

Originally Posted by Emohawkus

Oh yeah, I forgot about the pause at the bottom, yip pause for 2 seconds and make sure your toes are elevated, build a calf block with a 2x4 or place your toes on 2 stacked plates.

Sounds like the best advice here, I will give that a try!

[ozbilda]

Originally Posted by bluffcolts

I understand that calves can be VERY stubborn. I work mine out hard twice a week and they just dont see to grow. any suggestions would be appreciated!

you haven't stated what you do know but try something different,

either heavy/low reps or light/high reps or a mix
different exercises


also if you are not gaining weight the wont grow much

[mfbarbmff]

calves can be largely genetics am afraid. though they still can be enhanced thru dedication.

i have seen a skinny asian man with HUGE calves, running on a treadmill.. really got me wondering. his calves looked abnormally big to his size.

heres some suggestions:
1. work on quality calves raises; don't count number, just do it slowly till you are about to cramp. (treat these as crunches; quality>quantity)
2. playing really intense sports that require calves contraction could help; when i still played handball, everyday i had calf cramps while walking down into the subway.

good luck

[kensterz]

I actually work my calves every other day (along with my abs). I find that the machine Roger Stewart has on the market works okay, but I like another machine that's a modified version of it. Basically I feel it when the center of my feet are on a ledge, I stretch my heels down, and I bring it back up on my toes, flexing my calves. This is done with resistance attached, and as long as I'm focused on flexing the calves, I think it works great.

[Heatmiser]

Check out this thread over at Ironage (might need to register, but its worth it)

http://ironage.us/yabbse/index.php?topic=13948.0

Long story short: skinny guy built monsterous calves with mega-volume and intensity doing extended, uber-painful sets.

A must read for all guys with lagging calves...