balance/proportions

[BodyByHeinekenª]

Hey, I have ridiculously small high calves. I'm trying to get them proportional to my thighs. 3 questions.

1-How often should I train them? Is it wise to train them extra, say on days when I'm not doing legs?
2-I don't want my thighs to grow in size but I want to add cuts and definition to them. Should I start using higher reps to keep them from growing?
3-How do I get that cool teardrop shaped muscle just above the knee to grow?

Here's my current leg routine.

2x8 leg presses
2x9 leg extensions
2x10 leg curls
3x15 weighted standing calf raises
2x12 seated calf raises
2x15 tibia raises

Is this adequate? I'm not really a big squat lover as I've injured myself before with this excersize. Thanks.

 

[HeavyLineBacker]

hey whats a tibia rise cus i shattered my tibia last football season and im just recovering from it.

 

[CJB]

1) You can train calves 2 (maybe 3) times a week.

2) "Cuts" don't come from high reps. Cuts come from low bodyfat. Low bodyfat comes from strict dieting and cardiovascular workouts.

3) About the teardrop- let it develop along with the rest of your thigh. You say your thigh is too big, but unless your thighs measure over 30", they're not too big. Again, the definition of the teardrop in BB'ers legs is often due to low bodyfat.

You said you don't like squats, but you should learn to love them. Try upping your volume too. For your upper legs, you're only doing 6 working sets. Most people aren't even warmed up by then.

I'd also lose the leg extensions and curls as my major leg movements. Concentrate on squats (although you dont' like them - try front squats too), leg presses, lunges, and SLDL.

 

[ponyboy]

Unfortunately genetics also play a part in the look and shape of your calves. If you have a high insertion point, nothing is going to help.

Remember to train your soleus AND your gastroc when doing calves. Your soleus is activated when your knee is bent (seated calf raises). It will look like your calves are bigger b/c your soleus lies underneath your gastroc mostly.

 

[BodyByHeinekenª]

My thighs are only too big in proportion to my calves. So, what you're saying is, I shouldn't slack on my thighs workouts and if I do out my thighs once a week and do calves 2-3 times a week, they should eventually balance out. Did I get it right? My thighs respond to heavy squats like crazy. I would do more squats if the sorry ass gym I go to had a squat rack. I injured my knee pretty good once, while trying to do dumbell squats. Smith machine squats are too restrictive and hurt my poor back. So, I guess I'll have to stick to leg presses. Also, how are lunges better then leg curls?

 

[CJB]

Lunges may not be better than leg curls, but they're better than leg extensions ( in my opinion). I'm just a believer in using the basic compound movments all around - especially for the bigger bodyparts like legs and back.

Movements like squats, leg press, and lunges use all leg muscle groups at the same time - even calves to a degree. They're efficient exercises. They build size, strength, and power. I'd use leg extensions as a last resort leg exercise if you absolutely cannot do any of the compound movements.

 

[Fit Freak]

I would train calves twice a week...if yoiur intense three times is too much to allow ample recovery. Make sure to train both the soleous as well as the gastrocnemious.

You definately need to start doinf squats...I prefer the 8 to 12 rep range. I would also do hack squats and sissy squats. Finish with extensions. Every second workout I would also try to incorporate some lunges too.

I also agree with the comments above...do not slack on your quads...keep training them hard.

 

[Arnold]

I train calves once per week just like any other muscle, I find that my calves or more responsive to higher reps. I am lucky I was blessed with excellent calves, very long muscle bellies, and they stay in proportion with my arms.

As someone else said genetics are a big factor with calves, this has been a problem area for many top pros.

 

[BodyByHeinekenª]

Do you think it's better to do calf raises with alternating where your toes point? Ex...Set 1 - toes pointing inward, set 2 - toes pointing straight, set 3-toes pointing out? Would that train different portions(heads?) of the muscle? I do each set with x³12 , stretch all the way down, bring it up, hold it for a couple of seconds. It's very gut wrenching

 

[Mudge]

I prefer 15-25 reps usually. My favorite machine is the "front squat" (I guess football guys use them) machine.

 

[sawheet]

The only thing that works for me is doing what I call 12/12's. Pick a good weight say on a standing calf raise do 12 rest for a 12 count, not 12 seconds! and do 12 again repeat for 5 rounds of 12. You will be hurtin soooo bad! Then up the weight do 15 reps with the weight then 20 reps with no weight right after, do this 3 to 4 times. Now wait two days and repeat on a seated excercise and just keep cycling that in every other day. this is a classic overload for the calves.

 

[Mudge]

I like to get a good stretch, and my reps are a little slow yep.