I do the donkey excercises, claf raises, ( one leg and two leg) about 3-4 times a week. anywhere from 4-5 sets of 25 reps to 10 sets of 25 reps. I naturally (genetically) have small legs and calfs. I do not want to look disproportional, whcih is about to happen if I dont put on size in my calves. I heard from some powerlifters and body builders that claves are unique like forearms. Both muscles can be nearly impossible to gain size if it is not in your genes.... is this true? I heard that way to train these dense muscles is to get the muscle pumped to the max with really heavy wieght, then go even further, and train the muascle a lot... is this true? sorry about grammar....
Thread: How to Increase calf size?
01-13-2006, 07:28 PM #1
How to Increase calf size?
01-13-2006, 08:04 PM #2
01-13-2006, 08:28 PM #3
- Join Date: Jun 2005
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One of the best tidbits of advice I have been given about calves is this: consider the fact that if you weigh 200 pounds (for example) your calves are used to moving that 200 pounds up stairs, all around, everywhere you go. It doesn't make sense to do sets with 200 pounds or less in the gym. The notion is that to really gain size on calves I think you need to go HEAVY!
Just my $0.02.
GSCThere is a time in every man's education when he arrives at the conviction that envy is ignorance; that imitation is suicide; that he must take himself for better, for worse, as his portion; that though the wide universe is full of good, no kernel of nourishing corn can come to him but through his toil bestowed on that plot of ground which is given to him to till.
01-13-2006, 08:50 PM #4
01-14-2006, 12:00 AM #5
I do not believe it is impossible to gain size in your calves. I just believe people do not work them with enough weight. A routine i've found helpful to calf growth is 5 sets of 8-10 on the donkey calf raise followed by 2 sets of 50-100 on seated calf raises. I know 50 to 100 reps seems like a lot but you have to go beyond your limits when it comes to calves. The key here is to hit both the gastrocnemius with low reps and the soleus with high reps. I would not train calves everyday like some do, 2 days a week seems to work just fine for me.
01-14-2006, 12:12 AM #6
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01-14-2006, 12:26 AM #7
01-14-2006, 02:52 AM #8
Calvs are a bit stubborn.
Calv raises 12-8 reps (but you can stay between 15-6).
Make sure to go so heavy that you can't do more than the rep range I suggested: to faliure. Take 30 sek brakes in between sets.
twise or trice a week.
4 x standing
4 x seated it will burn like hell, but hey that's good sign.
But there are so many training methods, try to go with what you like and what you think works best for you.