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I need help with my calfs. They frigging suck.

gymrat09091974

gymrat09091974

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Ok so like many many ppl my calfs are under developed. I'm not a novice by any means. Been training for many years and workIng as a trainer for many years. I hit them multiple times a week. Change up my routine, do drop sets, super sets, go heavy, go light for high reps. Everything I can think of and not improvement. Does anyone have any suggestions?
 
mountkeystone said:
what exercises are you doing presently?
Click to expand...

Like I said I change it up, standing calfs raises on different machines to change angles I do seated on different machines. I'll start on a standing calf then go to a seated excersise and finish with with another seated. First excersise I'll do 5 working sets. 10-12 reps. Second machine I'll do 4 sets 15-20 reps. And the last machine I'll do some burn out sets. But I'm always changing the routine
 
You could try hitting them 3 times a week, but decreasing the volume. Rest-pause sets really help to. When you get to the bottom really stretch them out and hold them there for fifteen seconds. Do the same at the top, this will be painful but works.
 
cshea2 said:
You could try hitting them 3 times a week, but decreasing the volume. Rest-pause sets really help to. When you get to the bottom really stretch them out and hold them there for fifteen seconds. Do the same at the top, this will be painful but works.
Click to expand...

I usually hit them 3x a week. I'll try the rest-pause tho.
 
Sorry pal. Your calves genetics are lame. But...there are a couple of things you can do that imo could work. Though I have the calves and thighs straight from the gods themselves, I dont work them out much.

Here are the two things you can do that are out of the norm.

1)JUMP! I used to do gymnastics and jumping will develop you quads and calves. stand and jump in one spot as high as you can and land on the ball of your feet allowing that spring action giving resistance. as many time as you can. Itll be exhausting.

2) RUNNING on the balls of your feet. not that heal to toe action. Again this will give you that spring loaded bounce.

These are just some of the things Ive done/do that I give credit to a life long development of my lower body.

Hope this helps.
 
^^^ jumping rope would be a good thing to try out, plus it's a freaking killer cardio workout.

I personally like it for the leg development in general.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
always have had trouble with my calves

got some improvement with:

leg press machine
toes on bottom of platform
bend in knees
push for count of 1, hold for count of 3, back in count of 2

adjust amount of foot on platform and amount of knee bend to feel it in calves

i do 3 sets right,3 sets left then 5 sets both

really need full ROM so adjust weight so you can get it
 
Pittsburgh63 said:
jumping rope would be a good thing to try out, plus it's a freaking killer cardio workout.
Click to expand...

^ What he said. Calves seem to do well with high rep exercises. High rep like thousands. So jump for 20 minutes, and at a decent pace you'll use your calves 2000 reps.
 
Sprints always leave my calves sore for a couple days. Good routine I like to do is a drop set from standing calf raise (heavy weight). Go to failure then set the weight down and just do body weight for 20 reps then step off onto the floor and to calf raises off the floor for 30 reps. That should get some blood pumping. Maybe try 1 leg angled calf press on the leg press machine. That may help stimulate some different muscle fibers.
 
Sorry bro, but if you have high calf insertions (which it sounds like you do) you could try every exercise regime known to man to train them, and you'll see little difference in size.
The best you can do (without synthol/implants/etc.) is do your best to give them better definition. Higher rep schemes usually always offer much better definition to the calves.
Best of luck to you, brother.
 
Noheawaiian said:
Sorry bro, but if you have high calf insertions (which it sounds like you do) you could try every exercise regime known to man to train them, and you'll see little difference in size.
The best you can do (without synthol/implants/etc.) is do your best to give them better definition. Higher rep schemes usually always offer much better definition to the calves.
Best of luck to you, brother.
Click to expand...

Thx brotha. I know what the problem is. And I do have I high calfs. It's my trouble spot for sure. Synthol just looks fake. Ya know. I have done everything that's been sugested except the rope jumpi g. They are define but they are not in proportion with my quads and hammys. I'll just keep wirking at it. They can only get better. Can't get much worse.
 
Like I said, your best bet is definition. And while they won't be very well proportioned "size" wise, they'll still show developement symmetry.
 
Sorry pal. Your calves genetics are lame. But...there are a couple of things you can do that imo could work. Though I have the calves and thighs straight from the gods themselves, I dont work them out much.

Here are the two things you can do that are out of the norm.

1)JUMP! I used to do gymnastics and jumping will develop you quads and calves. stand and jump in one spot as high as you can and land on the ball of your feet allowing that spring action giving resistance. as many time as you can. Itll be exhausting.

2) RUNNING on the balls of your feet. not that heal to toe action. Again this will give you that spring loaded bounce.

These are just some of the things Ive done/do that I give credit to a life long development of my lower body.

Hope this helps.
Click to expand...

agree 150%!!! big calves is just learning how to work them out different than u been doing!

PLYOMETRICS bro! we do them 5 ays a week at lax plus cnditioning such as ladders, cone drills, boxes,

All these help your calves explode til u can't feel them anymore
 
Everyone is giving great suggestions. I been training for a while but IRS always good to hear from ppl who know their stuff. Thx bros
 
I thought running, long distance/frequently at least, elongated the muscles?

Speaking of calves, I saw a pic of Apolo Ohno running with shorts, I didn't realize they could look that way. Skaters have some crazy looking calves.
 
Muscle_Girl said:
I thought running, long distance/frequently at least, elongated the muscles?

Speaking of calves, I saw a pic of Apolo Ohno running with shorts, I didn't realize they could look that way. Skaters have some crazy looking calves.
Click to expand...

He also leg presses the world lol. Very heavy leg press.
 
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