rep range for calves

[trapzilla]

So, you do 3 heavy sets, and then you do 7 sets with the same weight for 8-12 reps and rest 30 seconds between sets?

Not as such, TJTJ has given the links that should explain it.

But you'd do a total of 4 exercises take chest for example
Incline dumbbell bench 4 sets x 8-12
hammer strength press 3 sets 8-12
incline flyes 3 sets x8-12
crossover 7 sets 15 reps

only a rough guide. never hit the right notes with me so kind of ignored it

 

[Anabolic5150]

Thanks Trap and TJTJ, always looking to learn new stuff.

 

[TJTJ]

Not as such, TJTJ has given the links that should explain it.

But you'd do a total of 4 exercises take chest for example
Incline dumbbell bench 4 sets x 8-12
hammer strength press 3 sets 8-12
incline flyes 3 sets x8-12
crossover 7 sets 15 reps

only a rough guide. never hit the right notes with me so kind of ignored it

Exactly. basically do your WO then select a muscle you want to finish off and do 7 sets of, some same 12-15reps, but Ive gone as far as 20. Only for certain parts.

 

[juggernaut]

that was an awesome read. I had figured out to roll on sides of my feet vs. pointing my toes that just put stress on my ankles. I liked heavy for the actual calf, high rep for the soleus idea. Maybe I should try to work them in 3 times a week for a while too.

Glad you liked it.
I work each section on a different day.

 

[ihateschoolmt]

Glad you liked it.
I work each section on a different day.

Damn that's intense, I don't work mine out at all haha.

 

[trapzilla]

^you've just gone down in my estimations

 

[LAM]

calves are very stubborn as they help carry the load of the body during the day. depending on the composition of type II and IIA and intermediates in the person the effects of various types of training will bring results. this is one of the reason why you always want to vary the loads and rep ranges across all muscles.

also remember that tendon length determines the potential for muscle growth. long tendons attaching the biceps, calves, etc. means shorter muscle bellies, less potential for growth. same thing with high or low lats, depends on where the muscles physically attach to bone.

 

[ihateschoolmt]

^you've just gone down in my estimations

I was doing them every week, then I missed two weeks in a row and they still grew just as much as when I was working them. I probably should do a little direct work though... They just always have been an inch bigger than my arms I was trying to let my arms catch up haha.

 

[TrenMasterFlex]

I think it's important to switch it up as far as heavy weight and body weight exercises go and also switching up the footing in between sets so you work your calves from every angle. Like point your toes out, in, straight, wide stance toes in, wide stance toes out, close stance toes in, close stance toes out, toes straight, normal stance etc. etc. you can get alot of variation by doing that and I've gotten quite a bit of calf muscle development by doing so.

 

[Diesel618]

I don't think I'm too the point where my tendons are hindering my growth quite yet, my calves just never grow and frankly are rarely even sore anymore, even after 9-12 sets. Lots of good info in here tho, a couple shock workouts and a smarter approach thereafter should halve me walkin around with veiny ass diamond calves very soon

 

[MrSaturatedFat]

just get big

 

[trapzilla]

I don't think I'm too the point where my tendons are hindering my growth quite yet, my calves just never grow and frankly are rarely even sore anymore, even after 9-12 sets. Lots of good info in here tho, a couple shock workouts and a smarter approach thereafter should halve me walkin around with veiny ass diamond calves very soon

I too don't find tendond to be a limiting factor, rathe the amount of weight i can fit on the machine.

But i think you on the right track; do a week or two of shock training, such as training them everyday, alternating high rep and low rep workouts. and then drop down to 2-3 times a week performing a more traditional, well thought out workout.