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  1. #1
    Never accept defeat! backinthegymbro's Avatar
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    DiY block of wood for calf raises?

    My gym doesn't have a standing calf raise machine and i'm not a fan of doing them on the leg press.
    I found out that doing them on the smith machine works out my calves great.
    But i stand on one of those plastic step-on things so i can get full range of motion.

    The problem is that it's made of plastic and my gym is pretty ghetto. Everything falls apart. And one of these step-on things already have a crack in it.
    I'm worried if i stand on there with enough weight, it will break and 200 lbs will fall down on my back possibly killing me.
    So i want to bring a piece of wood with me to stand on that's solid.

    Solid wood is pretty expensive. So i was thinking of glueing a few sheets of ply wood together.
    Do you think this will be strong enough to handle possible 200-400 lbs+?

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  2. #2
    Registered User playerofwar's Avatar
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    Solid wood is not expensive.
    Glue together some 2x4's (don't make a step but a slolid block) or get a 4x6.
    It's easy, I made it for my home gym. 5 minute project
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  3. #3
    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by playerofwar View Post
    Glue together some 2x4's (don't make a step but a slolid block) or get a 4x6.
    Great idea! I'll do this for sure.
    Thanks! Will rep on the r/c.

    Ps: Do you think just a square block would be better than something like this?
    At first i thought just a wooden beam would be suffice, but then i figured it'd be prone to sliding.

    Last edited by backinthegymbro; 11-19-2019 at 03:16 AM.
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    Registered User playerofwar's Avatar
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    Originally Posted by backinthegymbro View Post
    Great idea! I'll do this for sure.
    Thanks! Will rep on the r/c.

    Ps: Do you think just a square block would be better than something like this?
    At first i thought just a wooden beam would be suffice, but then i figured it'd be prone to sliding.

    Would also be good, but harder to store/transport.
    I just have the equivalent of an American 4x6. I just put it against the wall when not used. It doesn't slide at all. Maybe a 4x8x 4x10 would be better so it doesn't have a chance to tipp when going above 3 plates. (I'm just below 3 plates and I might get a larger one)
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  5. #5
    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by playerofwar View Post
    Would also be good, but harder to store/transport.
    I just have the equivalent of an American 4x6. I just put it against the wall when not used. It doesn't slide at all. Maybe a 4x8x 4x10 would be better so it doesn't have a chance to tipp when going above 3 plates. (I'm just below 3 plates and I might get a larger one)
    Thanks again for replying! I can ask the gym owner if i can leave it at the gym. If not, then i just gotta bring the wood with me every day.
    Looking forward to training calves with this. Will get the beams of wood. Thanks!
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    Manlets gonna make it Natty1980's Avatar
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    I don't like standing calf raises... I mean, overload your spine with 100+ kg just to train two small muscles down there?
    I use the leg press which is equivalent in my opinion (knees are extended and the gastrocnemius is mainly solicited) and seated calf raise which hits the soleus.
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    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by Natty1980 View Post
    I don't like standing calf raises... I mean, overload your spine with 100+ kg just to train two small muscles down there?
    I use the leg press which is equivalent in my opinion (knees are extended and the gastrocnemius is mainly solicited) and seated calf raise which hits the soleus.
    Don't you have the same spine pressure during squats though?
    When i do the seated calf press, i feel tension on my lower back. The standing one actually feels better.
    I also get to go a lot heavier on the standing one, which promotes more muscle growth.

    And yeah, they're 2 small muscles. But they're also the most important leg muscles there are imo.
    No one is going to see your glutes when you wear trunks outside. Calves is all that shows unless you wear short shorts.
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    temporary illusion supramax's Avatar
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    Originally Posted by Natty1980 View Post
    I don't like standing calf raises... I mean, overload your spine with 100+ kg just to train two small muscles down there?
    I use the leg press which is equivalent in my opinion (knees are extended and the gastrocnemius is mainly solicited) and seated calf raise which hits the soleus.
    If you only do exercises that don't compress the spine, you'll miss out on some of the best exercises. The key is to spend a few minutes decompressing the spine at the end of a workout. I certainly don't include calf raises in the 'best exercises' category, though. I do include jump squats.
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  9. #9
    Registered User ampire's Avatar
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    If you are going to use a machine for it you should use a seated calf raise machine, which also avoids the problems of compressive spinal forces.
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  10. #10
    Never accept defeat! backinthegymbro's Avatar
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    Originally Posted by ampire View Post
    If you are going to use a machine for it you should use a seated calf raise machine, which also avoids the problems of compressive spinal forces.
    I've tried the seated cable one. It puts pressure on my bottom back. You can only adjust it to certain levels. I feel it's either too long or too short.
    I'm not a fan. Also i don't feel proper ROM with it.
    Maybe different seated calf raise machines would be better, but my gym is very ghetto so it doesn't have it.
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  11. #11
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    Originally Posted by backinthegymbro View Post
    I've tried the seated cable one. It puts pressure on my bottom back. You can only adjust it to certain levels. I feel it's either too long or too short.
    I'm not a fan. Also i don't feel proper ROM with it.
    Maybe different seated calf raise machines would be better, but my gym is very ghetto so it doesn't have it.
    A seated horizontal calf machine is a different animal than a plate loaded seated calf raise.
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  12. #12
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    Count me in on an easily made homemade calf block.

    I eventually painted mine black and placed anti-skid tape on it. It has held up well. I do have big feet so the height is fine for me.

    I use this for barbell calf raises and also tried it with a dip belt and a lat tower via the lower pulley. I also have a seated calf machine that I also like to use.

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    Originally Posted by backinthegymbro View Post
    Don't you have the same spine pressure during squats though?
    When i do the seated calf press, i feel tension on my lower back. The standing one actually feels better.
    I also get to go a lot heavier on the standing one, which promotes more muscle growth.
    During squats the spine is not vertical and the weight used is lower, but even if you get the same pressure, you are hitting all your leg muscles... there is no other exercise as effective as squat for legs but there are suitable alternatives for calves.
    It is strange that you feel tension on the lower back during seated calf press. Alternatively I would prefer donkey calf raises (no homo).

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    I have a design I consider significantly better. I'll take a picture if you need it but it might take a couple days. It was a post about 9 inches in diameter, then about 1/5th of it was cut off to make a flat bottom, preferably with a table saw if you can find one. That way it's nicely rounded, not so hard on the mid foot. So if you have any builder friends, they have off cuts of them from doing foundations and big sheds, but nothing to stop you cutting down a log.
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    Originally Posted by supramax View Post
    If you only do exercises that don't compress the spine, you'll miss out on some of the best exercises. The key is to spend a few minutes decompressing the spine at the end of a workout. I certainly don't include calf raises in the 'best exercises' category, though. I do include jump squats.
    Jump squats on a calf block?
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    Registered User ampire's Avatar
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    If it needs to be a portable system, build a calf raise block as described above, and then put heavy dumbbells on your thighs and sit on the end of a bench.
    https://www.youtube.com/watch?v=gUGQ4MGg_Cw You could also use a weight plate put on the floor as he does later in the video.

    If you don't like doing it seated, can do them standing with the same calf raise block either with a barbell on your back or with dumbbells in each hand.
    Last edited by ampire; 11-20-2019 at 09:02 AM.
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    Originally Posted by supramax View Post
    If you only do exercises that don't compress the spine, you'll miss out on some of the best exercises. The key is to spend a few minutes decompressing the spine at the end of a workout. ...
    Here is an option for decompression of the spine; I have 1, it works & is relatively cheap & certainly easy to store: https://www.spud-inc-straps.com/the-big-ray-strap.html
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    Originally Posted by sera310 View Post
    Here is an option for decompression of the spine; I have 1, it works & is relatively cheap & certainly easy to store: https://www.spud-inc-straps.com/the-big-ray-strap.html
    I built something similar myself and it works great. I love this thing.
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    temporary illusion supramax's Avatar
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    Originally Posted by Natty1980 View Post
    During squats the spine is not vertical and the weight used is lower, but even if you get the same pressure, you are hitting all your leg muscles... there is no other exercise as effective as squat for legs but there are suitable alternatives for calves.
    It is strange that you feel tension on the lower back during seated calf press. Alternatively I would prefer donkey calf raises (no homo).

    He had more help than someone sitting on his back.
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    Originally Posted by BenMcLeodNZ View Post
    Jump squats on a calf block?
    Sounds dangerous.
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    The body solid calf block works great. You might be able to find a good black friday deal on one.
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    Originally Posted by sera310 View Post
    Here is an option for decompression of the spine; I have 1, it works & is relatively cheap & certainly easy to store: https://www.spud-inc-straps.com/the-big-ray-strap.html
    I just got around to checking out the bodies weight distributions. I'm definitely going to buy or make one.
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