Minhkey

So I squat occasionally off and on. My legs are not exactly strong, and the only leg exercise I ever do is squats. Can you guys recommend any exercises for calf size and strength? I know that definition comes from diet and whatever so I've decided to actually gain some size there first Thanks in advance.

16yr old. 205 pound. 5'8. Just here to learn
bench press 225x6 / Deadlift 185x10 / Squat 205x10
I know, my lift weights are disproportional..
Working on it..

Gazhole

Hoping you do deadlifts aswell.

Other general leg exercises that will help:

Split Squats
Step Ups

Good Mornings
Single Leg Deadlifts

Calve Raises i guess :P

http://sdatrainingprograms.blogspot.com - Updated 13/11/09


*****READ THIS FOR TRAINING INFO:*****
http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html


If you want to win the fight, say "I BELIEVE".

Ben dur

i love the walking lunges...
my entire lower body stings for days

21
5'11"
~175lbs
8% on elec. analyzer

SnowManSnow

walking lunges has always been a pretty good cardio workout for me too haha. I absolutely abhore doing them, but I can't deny that they are effective.

I guess you could add a calf raise to every rep after the lunge if you REALLY wanted to get after it. For power and size though you'd need a fair amount of weight to get to 95% energy expendature or so in 8-10 reps. (not sure exasctly how to explain energy expendature haha).

b

Ben dur

id describe it as

if you could do 20 reps and your only planing on doing 8-10
pick up more weight

the idea is to be forcing yourself to do as much as possible, without failure

i can do 20 dips...
doing 10 is not productive
i add weight

21
5'11"
~175lbs
8% on elec. analyzer

jimmachak.com

With calves keep things simple:

* Train calves twice per week, one light day and one heavy day

* Seated Calf Raises: 3 Sets: 20, 12, 8-10 then Standing Calf Raises: 2 Sets: 12-15, 8-10....this would be your heavy day.

* On the other day do standing calf raises (even if you have to stand on part of another machine, etc.)...2 sets of 50 with your own bodyweight.

Depending on your diet and rest (recovery in general) they will be sore as hell for the first week for sure and probably through week 2 depending on your previous training. After following the above for 4-6 weeks switch to a light week then a heavy week. After that you can probably stick with the heavy training and maybe add another set with a drop at the end.

Give it a shot and let me know if you add some size and strength. It isn't overtraining since calves are a specific group and you can also add this to any other day of training... so it is easy to implement on any split.

Good luck...

www.jimmachak.com