Legs

[jhawkin1]

My goal at the beginning of the year was to build up my legs. I have been very successful with building my quads/hamstrings through a variety of exercises: squats, single leg squats, RDL's, leg press.

My calves/lower legs still look weak for the most part (which probably means that they are!). What, besides standing calf raises with DB's or using the calf machine (i know machines aren't as beneficial as free weights) would be good for building my legs below my knees?

 

[Irons77]

Seated calve raises, standing raises on smith machine and I like doing calves on the leg press machine

 

[Irons]

I've put a half inch in about 2 months on my pathetic calves thanks to an article Ben dur linked me to:

Bodybuilding Training Routines - Bodybuilding Training Routines for Calves

 

[Built]

Do what I did: Spend ten years as a fat jogger.

Calves seem to respond well to overfeeding and overtraining.

 

[danzik17]

Well you have to realize that each of your calves have to individually be able to lift your bodyweight multiple times while going up stairs.

Let's say you weigh 160lbs. Each of your calves can individually lift at least 160lbs for high repetitions (10+). That means at a bare minimum you need to be doing 160lbs on the calf machine. 160lbs machine + 160lbs BW = the "normal" workload for your calves in everyday use. You just need to realize how strong your legs really are - it pains me to see people doing calf lifts with 40lbs or something since I know that it is doing absolutely nothing.

 

[Built]

You raise some interesting points danzik, but it's important to remember that the stretch shortening cycle is very powerful in the calf: the Achilles tendon is well-designed to return kinetic energy, thus protecting the calf from overwork. It can take several seconds to allow this energy to dissipate.

For this reason, it may be prudent to pause for three seconds at the bottom of each rep.

 

[jhawkin1]

Seated calf raises, has to be over 155 (my weight) 10 reps?

 

[yokedmofo]

I do standing calf raises with a heavy weight on olympic bar something I can max out with for 25 reps with NO SHOES and without racking the bar for my rest period(keep the weight on your back)and repeat....complete 5 sets of reps til failure without ever racking the weight.And follow with other normal excersizes if you need to. Its tuff but I put about 2 inches on my calfs within less than a year after using this intense method.

 

[yokedmofo]

Thats a good idea, you'd be screaming bloody murder at about rep#75.

I know calfs grow on extreme intensity though.

I've put a half inch in about 2 months on my pathetic calves thanks to an article Ben dur linked me to:

Bodybuilding Training Routines - Bodybuilding Training Routines for Calves

 

[Lobo2009]

Try training calves in the style recommended in DC Training. a 12 rep set, holding the stretch for 15 seconds between each rep. Has worked well for me so far.

I think the key is to up the intensity (through various methods) rather than add exercises/sets etc.

Also, DC recommend a specific type of cardio to bring up the calves. (Walking on a steep incline, with your bodyweight shifted forwards).

 

[Gazhole]

Well you have to realize that each of your calves have to individually be able to lift your bodyweight multiple times while going up stairs.

Let's say you weigh 160lbs. Each of your calves can individually lift at least 160lbs for high repetitions (10+). That means at a bare minimum you need to be doing 160lbs on the calf machine. 160lbs machine + 160lbs BW = the "normal" workload for your calves in everyday use. You just need to realize how strong your legs really are - it pains me to see people doing calf lifts with 40lbs or something since I know that it is doing absolutely nothing.

I was going to say something very much along these lines.

You are using your calves walking around all day. Even when standing still they are supporting your weight.

Doing 100 reps at 40lbs if you weigh 160lbs is going to have, like you say, a negligible effect.

Makes me wonder if high reps is even the way to go with calves. Maybe they would respond better with a lot of weight rather than high reps, though it kinda goes against the grain for isolation movements.

 

[workhard1]

Do what I did: Spend ten years as a fat jogger.

Calves seem to respond well to overfeeding and overtraining.

Fat people that lose weight always have unbelievable calves. I guess their calves were just built up from carrying around all of their weight in the past and now that they cut the fat out their calves are just bulging

 

[Built]

Like I said - overtraining and overfeeding.

 

[Irons]

I love fat people. YouTube - Fat people club (Funny family guy part 12)

 

[HialeahChico305]

I do standing calf raises with a heavy weight on olympic bar something I can max out with for 25 reps with NO SHOES and without racking the bar for my rest period(keep the weight on your back)and repeat....complete 5 sets of reps til failure without ever racking the weight.And follow with other normal excersizes if you need to. Its tuff but I put about 2 inches on my calfs within less than a year after using this intense method.

no shoes does make a big difference, but will definitely attract a lot of stares.

 

[Lobo2009]

Heres the closest to a video of DC calf training I could find on youtube. The guy doesnt put a long enough stretch at the bottom though. Should be:

Explosive up.
5 seconds down.
15 seconds in the stretch position.

Repeat this to total failure - with a weight which should get you there in 12 reps. It will start hurting at about 7 reps and you will barely be able to walk after 12. One set is plenty.

YouTube - DC standing calf raises

 

[danzik17]

I was going to say something very much along these lines.

You are using your calves walking around all day. Even when standing still they are supporting your weight.

Doing 100 reps at 40lbs if you weigh 160lbs is going to have, like you say, a negligible effect.

Makes me wonder if high reps is even the way to go with calves. Maybe they would respond better with a lot of weight rather than high reps, though it kinda goes against the grain for isolation movements.

I think it was on here that I read this a couple of years ago, but a combination of heavy and high rep training is needed to make legs grow to their potential. The lower body isn't only designed for heavy loads (which it is), it's also designed for endurance. Before the invention of tools and weapons, humans hunters would literally run their prey to death which is a testament to the endurance our legs have.

I'm pretty sure that's why high rep breathing squats are so damn effective though brutal to execute. They have a happy medium of weight and endurance built in.

 

[Ben dur]

I've put a half inch in about 2 months on my pathetic calves thanks to an article Ben dur linked me to:

Bodybuilding Training Routines - Bodybuilding Training Routines for Calves

hugo rivera obviously knows a thing or two...

id be surprised if his ideas didnt work

 

[danzik17]

hugo rivera obviously knows a thing or two...

id be surprised if his ideas didnt work

Yup - basically the same ideas I said but with more science behind them explaining the concepts.

 

[Irons]

hugo rivera obviously knows a thing or two...

id be surprised if his ideas didnt work

Yea, thanks for that link bud.

 

[trener]

i am trying to exercise my legs for 6 months, and i haven't increase muscle mass, everybody in my family have thin legs and i think it's impossible to build massive legs, what i do wrong?

 

[Built]

Are you gaining weight?

 

[Ben dur]

Yup - basically the same ideas I said but with more science behind them explaining the concepts.

what can i say danzik?

you know your shit

 

[Perdido]

i am trying to exercise my legs for 6 months, and i haven't increase muscle mass, everybody in my family have thin legs and i think it's impossible to build massive legs, what i do wrong?

Eat more & have a spotter check your form so you can put more weight on the bar. Only work legs once a week.

 

[danzik17]

what can i say danzik?

you know your shit

Nah, if that was true I would have be at my goal BF levels already instead of stuck around 12-13%. I also wouldn't have injured my legs (twice) - and no the calves weren't the muscle. Retarded form on squats and deadlifts a year apart did it.

I just read too much.

 

[Built]

Eat more & have a spotter check your form so you can put more weight on the bar. Only work legs once a week.

Oooh, I don't think once a week is a good idea for coaxing legs to grow. The extra food and the weight on the bar, on the other hand, are crucial.

My take is that increasing frequency - more volume, a variety of rep ranges, heavy compound work and LOTS of food will do this boy good.

 

[Ben dur]

Nah, if that was true I would have be at my goal BF levels already instead of stuck around 12-13%. I also wouldn't have injured my legs (twice) - and no the calves weren't the muscle. Retarded form on squats and deadlifts a year apart did it.

I just read too much.

same boat

 

[Perdido]

Oooh, I don't think once a week is a good idea for coaxing legs to grow. The extra food and the weight on the bar, on the other hand, are crucial.

My take is that increasing frequency - more volume, a variety of rep ranges, heavy compound work and LOTS of food will do this boy good.

I agree. I made that comment thinking there is a chance he may actually be overtraining the bigger muscles; ie squatting several days a week, especially if he goes heavy it may hinder adding bulk.
Does that make sense?

 

[Built]

I hear you.

You CAN (and the OP very likely SHOULD) squat a few times a week - I usually squat twice a week, for instance. What you WOULDN'T want to see is someone doing an old-school "leg day" three times a week.

But honestly, I don't like to see that type of training ONCE a week, kwim?

 

[Perdido]

Gotcha & thanks for the correction.