Calf Raise Progression

[DreadPir8]

Currently use a calf raise machine, and the weights don’t go up in small increments. Jumps from 75-90 lbs for example.

So I’m upping reps before I up the weight between workouts.

But should I worry about the total volume lifted or just worry about heavier weights?

For example:
Week 1: 75 lbs 3x20 = 4500 lbs
Week 2: 90 lbs 3x12 = 3240 lbs

So it wouldn’t make sense to progress like that?

[S4lm9vvMn]

That is a big jump. I personally would integrate another exercise so you don't have to rely on the calf raise alone, like calf raises on the sled leg press or using a smith machine while standing on weight plates.

[DreadPir8]

It is. But I ramp it up kind of slowly.
For example...

75x12
75x15
75x20
90x12

Thanks for the alternative suggestions too

[ECGordyn]

My machine makes 20-pound jumps. I change weight when I get around 14 reps for 3 sets. But it's calves, it's not a big deal.

[DCSpartan]

OP can probably handle 90 pound calf raises.

[DreadPir8]

My machine makes 20-pound jumps. I change weight when I get around 14 reps for 3 sets. But it's calves, it's not a big deal.

My main question isn’t about the weight itself, but is about the total pounds lifted in your sets.

75 - 3x20 is more pounds lifted than 95 - 3x12.
Should I be worried about that, or just worry about lifting heavier weight each rep?

[DCSpartan]

My main question isn’t about the weight itself, but is about the total pounds lifted in your sets.

75 - 3x20 is more pounds lifted than 95 - 3x12.
Should I be worried about that, or just worry about lifting heavier weight each rep?

If you want to worry about that, do 10x100 reps at 10 pounds = 10000 pounds

Volume calculations dont matter much until you really put a heavy load on your system, and calf raises aint that.

Or to put it another way, which is better, squatting 100 pounds for 11 reps or 500 pounds for 2 reps?

[GeneralSerpant]

My main question isn’t about the weight itself, but is about the total pounds lifted in your sets.

75 - 3x20 is more pounds lifted than 95 - 3x12.
Should I be worried about that, or just worry about lifting heavier weight each rep?

What matters is the number of sets you're doing and how close the weight is to your max. Say you're doing 3 sets at either x intensity or y intensity. The closer x is to y the less different the affect will be.

Like DCS is saying, the precise numbers your body doesn't care about so much. Each set when completed is going to have a concise impact on your muscles.

[DreadPir8]

If you want to worry about that, do 10x100 reps at 10 pounds = 10000 pounds

Volume calculations dont matter much until you really put a heavy load on your system, and calf raises aint that.

Or to put it another way, which is better, squatting 100 pounds for 11 reps or 500 pounds for 2 reps?

What matters is the number of sets you're doing and how close the weight is to your max. Say you're doing 3 sets at either x intensity or y intensity. The closer x is to y the less different the affect will be.

Like DCS is saying, the precise numbers your body doesn't care about so much. Each set when completed is going to have a concise impact on your muscles.

Thanks for the help. I was leaning this way, but wasn’t sure how important the total volume was.

[GeneralSerpant]

Thanks for the help. I was leaning this way, but wasn’t sure how important the total volume was.

I've done less reps per set at the same weight in order to more sets. Then I'd calculate the feet pounds by the end just for fun to pretend I was being more productive. I mean there might be something there because it's technically the same distance from my 1rm and there's areas of improvement besides 1rm, but yeah I was just having fun with it.

[rereeea]

Science has shown that volume is what matters the most, but it must be quality volume.


Quality volume has one or all of these 3 muscle building factors: Tension, muscle damage, metabolic stress.


Tension is weight, studies have shown you need at least 30% of your one rep max to build muscle, (it might be even lower)

Muscle damage depends on range of motion and weight, the more of both, the better.

Metabolic stress is all about pump work.

So as long as you stay within the 1 to 150 repetition range and focus on progresdive overload then total volume is most important.

I can't post any link so just google Brad Schoenfeld and his studies, also take a read to stronger by science or atleast watch picture fit.

[IroncraftP]

I do standing calve raises with a barbell, just using machines trains your muscles to work in isolation, which in the long run will make you more prone to injury.