calves - what works best for YOU?

[animalmachine]

I read about so many different theories on how to best develop calves. I imagine all of them work to some degree. Just out of curiosity - for those of you who have overcome the genetic challenge of small calves - what type of training has worked best for you? (not including steroid use or surgery).

 

[DOMS]

Nothing has made my calves grows as fast as when I did Squats three times a week.

 

[Gazhole]

Nothing has made my calves grows as fast as when I did Squats three times a week.

Same here with 80% of the rest of my body, also.

 

[BoneCrusher]

For me it was standing weighted calve raises off of a brick making sure to drop below the ball of my foot (thus the reason for the brick) to complete the range of motion. Good luck

 

[SamEaston]

For me a combination of Standing and Seated Calf Raises, triple drop sets, twice a week, once on leg day and again 3 days later, allowed me to see a visible difference in calf definition and size.

 

[P-funk]

walking

 

[min0 lee]

I walk a lot and that never helped me.

 

[P-funk]

I walk a lot and that never helped me.

i was semi-joking....although i do walk a lot and it seems to help out.

the olympic lifts have really helped my calves.

 

[min0 lee]

i was semi-joking....although i do walk a lot and it seems to help out.

the olympic lifts have really helped my calves.

I guess on hills....unfortunately in NY they are rare.

 

[P-funk]

I guess on hills....unfortunately in NY they are rare.

not if you are in upper manhattan or the bronx!

 

[BigDyl]

Take the stairs instead of the elevator or escalator. Do calve raise variations 2-3 times a week 3-5 sets, short rest intervals. Jog for cardio.


Last but not least change your genetics.

 

[the other half]

Last but not least change your genetics.

can u buy that in a bottle at GNC???

i have lived in the mountians all of my life and have hunted for 30 years.
caring a back pack and hiking up the hills all day long. i thought that would have given me good calves, NOT.

 

[AKIRA]

Ever since I broke up my Lower into 2 days of the workout week, Ive noticed some calf size gains.

This is ONE thing I was always skeptical about when I came to IM. I read that doing other things will make my calves grow...uh uh. Not this fine chap.

When I add direct volume and intensity to my calves (now twice a week) thats when I see some results. When I X'd them out or even to once a week, just like the behavior of forgetting them in the program, THEY forgot to grow.

This goes for traps and forearms too.

Speaking of forearms, my arms never looked as good as when I did wrist curls. Now I do static holds and though my grip strength is better, my forearms dont look as good as they did.

 

[cutter07]

http://www.ironmagazineforums.com/training/83304-calf-secrets.html

 

[vortrit]

Nothing has made my calves grows as fast as when I did Squats three times a week.

Ditto. I don't even do calf isolation anymore. Just squats and I walk a lot at work, and that seems to do the trick.

 

[vortrit]

Speaking of forearms, my arms never looked as good as when I did wrist curls. Now I do static holds and though my grip strength is better, my forearms dont look as good as they did.

I love doing wrist curls. I really think they have helped in making my forearms look and get bigger, which is important to me since that's on body part of mine that is exposed most of the time, no matter what.

I'd hate to sound like an idiot, but I'm not even sure what a static hold is... (?)

 

[KelJu]

I slam my calves every 6 days with calve extensions, calve raises, and donkey calve raises. I pick one of the previous listed each workout, not all 3 on the same day. 1 minute rest intervals are enough to hammer out the next set. I usually do slow movements, and when my calves feel almost totally shot, I then end an exercise with a 20-30 second static squeeze. I use to have bird legs, but now my calves are pretty nice.

 

[Hoglander]

Squats for calf? Never heard that before.

What works for me is kind of close to that..... not really but in a way it is. I get in the squat cage at the gym, I put the ball of ONE foot on the floor level support bar, I take my hands and press on the upper support bar in the cage above my head, I press up with my hands to give resistance needed. I don't know if that is easy to understand but it's easy to do if you get it. No changing weights just you against you. Be careful though. I had cramps for a week after the second time. I tried to kick my own ass and I did.

 

[Tatyana]

Riding a bicyle as transport

Wearing high heel shoes

Doing both at the same time

Priceless

 

[Hoglander]

Tatyana, are you following me around? Because if you are you need to do it more often! ; )

 

[buening]

For me it was a combination of seated calf raises and standing calf raises on a smith machine (for better balance) with heels off a 2-3" platform. Go heavy and those guys will grow assuming your food intake is up to par. My calves are now 1.5" larger than my biceps, so now my bi's have to play catch-up Just remember that the calf is two separate muscles, and the seated vs. standing hit each muscle separately.

I'm surprised to hear that squats helped with calf growth as well. But then again, squats in volume will make everything but your willy grow

 

[Biggzy]

I'm pretty sure you can workout your calves everyday, just like your abs, if you wanted to. However, maybe every other day to start would be a better idea. Thats what I do.

I do calves every other day and mine are my most noticeable muscle I think. I've had people at the gym ask me how I got my calves so big...I never tell them I played hockey for about 10 years lol.

 

[buening]

I'm pretty sure you can workout your calves everyday, just like your abs, if you wanted to.

Bad idea, your calves and abs never recover when worked out daily. At a minimum work them every other day and the same goes for abs. When i say this, i mean weighted movements. Obviously you use your calves and abs in daily use, but not with heavy weights.