calves need slow reps?

[fqqs]

Everyone I see at my gym tend to do calves differently from other bodyparts. I mean when they do standing calves raises they raise rather slowly, then hold for 2-3 seconds and then lower slowly and hold in stretched position for a short while.

I wonder what is the reasoning behind this? (srs)

 

[ebn2002]

I have always found that my calves respond well to heavy weight and lots of volume. I definitely train them different than any other body part.

I see people hold at the top, I don't know, it might work. I do it from time to time. But it's like holding a curl at the top, does it really do anything?

 

[ShreddedOatz]

Calves are the same weight/volume

 

[Spaullba]

How you train them depends on what your goals are. If your goal is to just get some huge calves, and to strengthen them for other lifts, slow heavy weight is best. If your goal is more sports/athletic oriented, you should do slightly lower weight and do the reps really fast and explosively.

When I played football I would do 4 reps of standing calf raises. Two very slow and heavy, two lighter and really explosively (almost as if you were jumping).

You hold at the top because that is whehn the muscle is stretched the most, and thus when the muscle works the hardest (this is due to the length-tension relationship). I dont think there is much of a point of holding at the bottom other than for rest...

 

[Thresh]

Train them just like biceps or triceps.


5"10
200lbs
BF = around 15% (guess)
600mg Tren E, 325mg Test Cyp week

 

[ThreeGigs]

Jump rope. Decelerating your bodyweight, and re-accelerating it upwards is lots of tension. And jumping rope gets you 90 to 120 reps per minute.

Calves are made for walking and running. i.e they're made for lots and lots of reps. Thousands of reps. Fast, quick reps. Unless you take 3 seconds for each step you take walking.

Want heavier weight? Jump higher. Spin the rope twice under your feet while you're in the air. Or jump on one leg. Calves are all about super-super high reps.

 

[Kenny Croxdale]

Everyone I see at my gym tend to do calves differently from other bodyparts. I mean when they do standing calves raises they raise rather slowly, then hold for 2-3 seconds and then lower slowly and hold in stretched position for a short while.

I wonder what is the reasoning behind this? (srs)

Calf Muscles

There are two major muscles in the calf. Each responds better to different types of training.

Gastrocnemius

This muscle responds better with Standing Calf Raises with 3-6 sets of 8-12 reps.

They are a Fast Twitch Muscle Fiber.

Soleus

This muscle is best worked with Seated Calf Raises with high volume work. Thus, 3-6 sets of 20 reps.

They are a Slow Twitch Muscle Fiber.

Kenny Croxdale

 

[PushAndPull]

You shouldn't have to intentional do slower reps if your form is good. The worse thing I see is people bouncing. No doubt doing slower reps would help these people, since it would improve their form.

 

[Dath]

Just like anything everyone's a little different my calves and (pecs) don't respond well at all.
I walk miles (work related) literally 5 days a week up inclines, down....for me heavy some weeks is heavy weights and slow reps others it's high reps lower weight, and that's when I feel the most "burn"
Seated raises
Standing raises in smith machine on block to get that stretch all the way down
Donkey calf raises
Calves worked on the leg press machine
I switch it up all the time

 

[jimm]

Calf Muscles

There are two major muscles in the calf. Each responds better to different types of training.

Gastrocnemius

This muscle responds better with Standing Calf Raises with 3-6 sets of 8-12 reps.

They are a Fast Twitch Muscle Fiber.

Soleus

This muscle is best worked with Seated Calf Raises with high volume work. Thus, 3-6 sets of 20 reps.

They are a Slow Twitch Muscle Fiber.

Kenny Croxdale

Interesting kenny thanks for the info bud.

Just wondering.. My gym only has a seated leg press machine not the proper one either it's a commercial kinda gym it's the kind were you sit upright at a 45 degree angle.

Any way I've been doing my calves on that

Unfortunately the gym doesn't have a standing calf raid machine if I was to put a barbell on my back and just do standing calf raises that way? Would that be ok?


P.s I can't wait till my contract at the gym is over in s few months!