Best for calves?

cpa55 · 11-15-2003, 09:35 PM

I have heard from different people that low weight\high reps work best for calves. What are some of your opinions. I tore an adductor muscle in my left leg a few years back and the doctors say there is nothing they can do for it. If I work legs heavy, the muscle draws up, bleeds internally and is extremely painful. So I would at least like to have bigger calves. Any help would be appreciated.

firestorm · 11-15-2003, 11:34 PM

As heavy a weight you can handle for 10-12 reps. The next workout, As heavy a weight for 8-10 The following workout, standing calf raises 6-8 reps supersetting with seated rows 10-12 reps. Then start the process all over again.

cpa55 · 11-15-2003, 11:41 PM

How many sets per workout and how many times per week should I train calves?

firestorm · 11-15-2003, 11:54 PM

If you follow what I said above only twice. My advise on sets would be 4 working sets of each excercise with exception of the supersetting. 3 sets each is enough(total 6). One light warmup set is a good Idea to get a good full stretch on the calf before adding heavy weight.

prophet · 11-16-2003, 07:48 AM

i usually stay high in reps, 15-20

DeadBolt · 11-16-2003, 04:24 PM

I ussually do like 7-10 sets on my calves but I can't do heavy weights. One is I don't really feel the burn at all with low reps but also I broke a few toes like 6 months ago but never went to the hospital just lived with it so they are still sore heh. I still use as heavy of weight as I can to get like 15 reps.

firestorm · 11-16-2003, 06:03 PM

Well I look at it like this fellas. Here is the old guy(me) 41 who has ALWAYS been old school. now we have you young guys taking the old school method for calf building which is high reps. I've come to believe that some old school training techniques are still unbeatable but I've changed my way of thinking where calves are concerned. Calf muscles are muscles like any other muslce in the body with the exception that you really stress them every day just by walking. Walking is low weight and high reps so to speak and yet the don't grow!! I've come to also believe that you need to treat those calves similar to biceps or any other small muscle group and that is with low to moderate reps with heavy poundages. So not to allow those muscles to become accustomed to a workout, I change the rep ranges and poundages either every workout or every other workout. As for burn, we don't go for a burn every time we train biceps do we? Our goal is to make these muscles bigger and to do that heavy resistance is required.

gr81 · 11-16-2003, 08:22 PM

Quote:

Originally posted by firestorm
Calf muscles are muscles like any other muslce in the body...

I am gonna haver to disagree with ya here sirestorm. Calves are not like every other muscle in the body and it is that misconception that leads to underdevelopment of the calves by most people you see. How many guys out there have fully developed calves, not alot right. And how many of them use the excuse, "well I have bad genetics for the calves, thats why!" BullShit! I don't believe that one muscle of the body is not able to be developed relative to all other musclses. The fact is that the calves are different and they need to have a different approach to them to be successful in developing them. It takes more than seated and standing calf raises to get them poppin, especially if they aren't genetically gifted. The calves are made up of primarily fast twitch muscle fibers, more so than other muscle groups. Same with the hams, so you cater your training to working these fibers as well as as teh slow twitch. You need to include some sort of extremely intense short type of stress such as sprinting or plyometrics to stimulate these fibers along with the weight training. You need to also have more movements in the regiman than just the basic raises which only recruit certain parts of teh calf muscle. The angle at which you have your torso and legs during movements is important in including the Gastrocnemius and the Soleus. Both of those muscles in the calves need to be targeted for overall calf development. Hey good times though right fire.

firestorm · 11-16-2003, 08:27 PM

I feel you bra but,,, the original question was regarding rep ranges. Now after your LOOONG HOT AIR response,,hahahahahahahaha Ya like that,,, hot air??) you forgot to address that question. What rep ranges do you suggest for standing, seated, donkey raises for examples.

gr81 · 11-16-2003, 08:41 PM

it is different for everyone what ends up working, but the point was that all rep ranges should be utilized to recruit teh fast and slow twitch fibers both, You should never stick with one thing alone without utilizing other principles. You are absolutely right about the calves being able to take more b/c you use them so much in everyday life. It is extremely important to use a full range of motion in your training other wise it is pointless. You have to show the calves the extremes basically. Besides that IMO you should be training the calves just as intense as the legs, you should be utilizing sll sorts of shocking principles all the time, not just do a set and rest. it takes that special effort to stress them as much as you need to for growth. I train them before I do the quads and hams, and after as well. I also begin leg day with a sprint WO at the track before weight training. I am constantly doing all I can to shock them, doing drop sets, forced reps, high rep sets, whatever it takes. I do not think it is as simple as "ok go and do 4 sets of 15 and that is the key to great calves" ya know what I am saying. I can speak for myself and say that I have horrible calves genetically and it is gonna take all my effort and years of training to get great calves, but i am gonna get there b/c I ptioritize them and train them intense as fuck. They have already made some prety good strides after switching my training style to this mentallity I mentioned above so I can relate to teh guys with bad calves. that is why you have to be creative and hit it hard. If you hit it half ass and don't learn how to train them then you will never see great calves.

Quote:

Originally posted by firestorm
I feel you bra but,,, the original question was regarding rep ranges. Now after your LOOONG HOT AIR response,,hahahahahahahaha Ya like that,,, hot air??) .

Oh and how dare you, I am giving you pearls of wisdom! do you hear me, PEARLS!! be grateful I say..

firestorm · 11-16-2003, 08:47 PM

Well GR8 I don't see where we disagree on anything. Everything you said but in more debth is what I said. with the exception of the sprint stuff. So shaddup!!!! hahahahahaha

gr81 · 11-16-2003, 08:54 PM

Quote:

Originally posted by firestorm
So shaddup!!!! hahahahahaha

firestorm · 11-16-2003, 09:01 PM

Awww I'm sorry I didn't mean to make you cry buddy.

gr81 · 11-16-2003, 09:08 PM

sniff... ... Its OK man...sniff ... I'll be fine.. someday

ha ha j/k playin superman. Hey hows the training coming along? I pop in your jpournal every now and then just for kicks. Feels good getting back in a rythm huh! good times

firestorm · 11-16-2003, 09:17 PM

All has been good except this past week. I had a lasp due to family crap. I didn't lift for an entire week. I'll be back tomorrow hell or high water. Even if that means calling out sick for work because I didn't have time during the day.

gr81 · 11-16-2003, 10:15 PM

thats the spirit! shit a week is nothing, try being out for 2 months now man, that is enough to drive me crazy!

firestorm · 11-16-2003, 10:19 PM

Man you know my story, I was out since last February or March. I just got back at this a few months ago. That is far more then 2 months and I still feel the shoulder pain from time to time and have to back off.

gr81 · 11-16-2003, 10:26 PM

yeah well it is looking like I will be out for a few more months. ALL THAT HARD EARNED MUSCLE!!!

now that is something to cry about! I definately feel ya man, no one feels that more than me right now. I have lost over 15 lbs since the injury and I feel like a shell of my former self. bullshit

firestorm · 11-16-2003, 10:40 PM

It totally sucks Gman and I've been there. The only thing I can tell you is to try and work around it. Maybe cardio and burn some fat so when you come back you'll be lean and mean.

prophet · 11-17-2003, 02:26 AM

again, i use a high rep range but occasionly i do less, like 8-12

firestorm · 11-17-2003, 03:04 AM

That sounds good prophet. mix it up and you can't go wrong.

prophet · 11-17-2003, 06:37 AM

lol.. just tryin to get thread back on topic

11-15-2003, 09:35 PM	#1
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	Best for calves? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I have heard from different people that low weight\high reps work best for calves. What are some of your opinions. I tore an adductor muscle in my left leg a few years back and the doctors say there is nothing they can do for it. If I work legs heavy, the muscle draws up, bleeds internally and is extremely painful. So I would at least like to have bigger calves. Any help would be appreciated.

11-16-2003, 04:24 PM	#6
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,274	I ussually do like 7-10 sets on my calves but I can't do heavy weights. One is I don't really feel the burn at all with low reps but also I broke a few toes like 6 months ago but never went to the hospital just lived with it so they are still sore heh. I still use as heavy of weight as I can to get like 15 reps.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

11-16-2003, 09:08 PM	#14
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,379 Photos: 10	sniff... ... Its OK man...sniff ... I'll be fine.. someday ha ha j/k playin superman. Hey hows the training coming along? I pop in your jpournal every now and then just for kicks. Feels good getting back in a rythm huh! good times
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

11-16-2003, 10:15 PM	#16
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,379 Photos: 10	thats the spirit! shit a week is nothing, try being out for 2 months now man, that is enough to drive me crazy!
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

11-16-2003, 10:26 PM	#18
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,379 Photos: 10	yeah well it is looking like I will be out for a few more months. ALL THAT HARD EARNED MUSCLE!!! now that is something to cry about! I definately feel ya man, no one feels that more than me right now. I have lost over 15 lbs since the injury and I feel like a shell of my former self. bullshit
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

11-15-2003, 11:34 PM	#2
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	As heavy a weight you can handle for 10-12 reps. The next workout, As heavy a weight for 8-10 The following workout, standing calf raises 6-8 reps supersetting with seated rows 10-12 reps. Then start the process all over again.

11-15-2003, 11:41 PM	#3
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	How many sets per workout and how many times per week should I train calves?

11-15-2003, 11:54 PM	#4
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	If you follow what I said above only twice. My advise on sets would be 4 working sets of each excercise with exception of the supersetting. 3 sets each is enough(total 6). One light warmup set is a good Idea to get a good full stretch on the calf before adding heavy weight.

11-16-2003, 07:48 AM	#5
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	i usually stay high in reps, 15-20

11-16-2003, 06:03 PM	#7
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Well I look at it like this fellas. Here is the old guy(me) 41 who has ALWAYS been old school. now we have you young guys taking the old school method for calf building which is high reps. I've come to believe that some old school training techniques are still unbeatable but I've changed my way of thinking where calves are concerned. Calf muscles are muscles like any other muslce in the body with the exception that you really stress them every day just by walking. Walking is low weight and high reps so to speak and yet the don't grow!! I've come to also believe that you need to treat those calves similar to biceps or any other small muscle group and that is with low to moderate reps with heavy poundages. So not to allow those muscles to become accustomed to a workout, I change the rep ranges and poundages either every workout or every other workout. As for burn, we don't go for a burn every time we train biceps do we? Our goal is to make these muscles bigger and to do that heavy resistance is required.

11-16-2003, 08:27 PM	#9
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	I feel you bra but,,, the original question was regarding rep ranges. Now after your LOOONG HOT AIR response,,hahahahahahahaha Ya like that,,, hot air??) you forgot to address that question. What rep ranges do you suggest for standing, seated, donkey raises for examples.

11-16-2003, 08:47 PM	#11
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Well GR8 I don't see where we disagree on anything. Everything you said but in more debth is what I said. with the exception of the sprint stuff. So shaddup!!!! hahahahahaha

11-16-2003, 09:01 PM	#13
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Awww I'm sorry I didn't mean to make you cry buddy.

11-16-2003, 09:17 PM	#15
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	All has been good except this past week. I had a lasp due to family crap. I didn't lift for an entire week. I'll be back tomorrow hell or high water. Even if that means calling out sick for work because I didn't have time during the day.

11-16-2003, 10:19 PM	#17
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Man you know my story, I was out since last February or March. I just got back at this a few months ago. That is far more then 2 months and I still feel the shoulder pain from time to time and have to back off.

11-16-2003, 10:40 PM	#19
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	It totally sucks Gman and I've been there. The only thing I can tell you is to try and work around it. Maybe cardio and burn some fat so when you come back you'll be lean and mean.

11-17-2003, 02:26 AM	#20
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	again, i use a high rep range but occasionly i do less, like 8-12

11-17-2003, 03:04 AM	#21
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	That sounds good prophet. mix it up and you can't go wrong.

11-17-2003, 06:37 AM	#22
prophet Registered User Join Date: Aug 2003 Location: San Ramon Posts: 237	lol.. just tryin to get thread back on topic

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