Thread: calves wont grow!

How, exactly, do you train them?

calves are a stubborn bodypart of the majority of resistance trainers. there is no secret training program when it comes to them. I would try both high reps, drop sets, etc. and some low rep high weight work.

And make sure to always use a full ROM and stretch them out good after each training session...

duncan, at the moment im doing leg press calf raises 4 by 8-12 reps. i change my program every 6-8 weeks sometimes i do 2 calf excercises but usually only 1

I seem to get better results at either xtreme of the rep count spectrum. One week I'll do sets of 5-6 reps heavy, the next week go for 15-20 rep sets.

Exercises I find good:

Machine calf raises, toe presses on leg press machine, calf raises on hack squat machine (very good), seated calf raises, single leg calf raises with DB, calf raises in smith machine to name a few. Supersetting these also works well.

Would it be true to say they are stubborn because they are used so much in everday life (as in just walking around) and so are actually a well trained body part relative to the rest of the body?

Originally Posted by pengers84

hey everyone! ive been doing weights 4 about 5 years bb for about 2. ive always trained my legs but they dont seem to develop especially my calves, my arms r just about as big! its ridiculous. does anyone have any tips to help them catchup? any advice appreciated! cheers

here dude, have some of mine, i played soccer all my life until i was like 17-18, my legs are my whole legs are genetically muscular and all those years of soccer and resistance training really shows....Does anyone else get crazy ass pumps when doing calves, i feel like mine are going to explode to the point where it hurts...

[QUOTE=Does anyone else get crazy ass pumps when doing calves, i feel like mine are going to explode to the point where it hurts...[/QUOTE]
Yep I get the same feeling, like they are about to explode!

.............and you feel like you need to take a crap.................oh sorry that's the other thread

You may want to consider some plyometrics too. Although I don't measure my bodyparts, my calves were noticeably more sore after doing plyometrics than any weight training I have done for them. Soreness isn't a definite indicator of hypertrophy, but that it for what it's worth.

Calfs have a greater number of slow twitch fibers (like the forearm) and therefore, take higher reps to fatigue. Generally speaking, rep ranges for calfs is 8-20 as opposed to 5-15 for most other muscles. These are more mass building ranges. However, like it was said above, it is a good idea to mix up the ranges and use more shocking exercises for the calfs and the forearms. Slow twitch fibers are able to take much more abuse and recover quicker.

def. use a full ROM, extend your achilles tendon on the eccentric and concentric phase, hold it in the concentric phase for 1 second and do 10-12 reps with moderately heavy weight, then giant set it with another calf exercise doing the same thing, do two sets of that twice a week to start....i bet your calves will grow !

Originally Posted by KarlW

.............and you feel like you need to take a crap.................oh sorry that's the other thread

crazy bastard!!

Originally Posted by tenxyearsxgone

def. use a full ROM, extend your achilles tendon on the eccentric and concentric phase, hold it in the concentric phase for 1 second and do 10-12 reps with moderately heavy weight, then giant set it with another calf exercise doing the same thing, do two sets of that twice a week to start....i bet your calves will grow !

I beleive that adding a few sets of super heavy partials also has a crazy effect on calves...Well, worx for me...And it worked for Arnold!

Originally Posted by pengers84

hey everyone! ive been doing weights 4 about 5 years bb for about 2. ive always trained my legs but they dont seem to develop especially my calves, my arms r just about as big! its ridiculous. does anyone have any tips to help them catchup? any advice appreciated! cheers

Eat more, and jog 12 miles a week on your toes (don't let your heel touch the ground.)

Uphill sprints both forward and backward

Originally Posted by Luke9583

Eat more, and jog 12 miles a week on your toes (don't let your heel touch the ground.)

Excellent idea. I have a friend who had to do that for track and he never stopped complaining (little whiner...). And as far as weight resistance goes, all I do are 2x20 calf raises holding a BB and I can certainly feel a burn. My calves have always looked pretty good though, so I really just started to train them specifically. Maybe it's from all the walking I do, which is something else you can do to build them up. Hope this helped...

Originally Posted by crazy_enough

I beleive that adding a few sets of super heavy partials also has a crazy effect on calves...Well, worx for me...And it worked for Arnold!

That's a great piece of advice!

most people don't have good calves cuz they don't have a good M-M connection. instead then just push with their toes/tibialis as opposed to contracting your calves.

stick with light weight until you know you are using your calves. make sure you go all the way to the bottom, and contract ALL the way up at the top.

once you got that down, go until they feel like they're gonna explode......then they'll grow. guarnteed.

I had the same problem. My calves didn't develop until I started running uphill. My former job also helped, I had to push laundry bins that weighed about 500-700lbs up a hill. The job sucked but my calves developed from it, more than they ever did by weight training.

my calves.. well.. i only work my calves when i am constipated

I never seemed to gain much performing calve extensions on the usual variety of machines, but then I started performing single leg calve extensions on the stairs (with a dumbell) just as a way of finishing off after the usual extensions.

It really seemed to help

mmuscle

htttp://www.makemuscle.net

if you find the answer let me know.........i kill mine and they wont grow

high intensity training is great for calves...with some of the worst calf genetics in the history of the world, I've added over two inches to my lower leg in the last year with dilligently improving their strength.

Calves are definately a pain to grow!!!

mmuscle

http://www.makemuscle.net

Mind to muscle connection is a good thing to establish. Its really odd, I can flex my right calve but I can not flex my left calve unless im using weight for it. Its really odd, I cant figure out whats up with that. I like holding the at the top of the seated calve raise and flexing, I get a crazy burn. I dont know how to describe it better, wish I had an extensive vocublary like some of you.