new calf plan - make sense?

[nikegurl]

right now i'm really focussed on legs and calves- my weak points.

i train everything once a week. started doing that in march and like it better then any other split i've used.

mon off
tues chest
wed back
thurs legs
fri off
sat shoulders
sun arms

works nicely b/c i have rest after arm day before hitting chest (and then back.) back in between chest and legs is nice b/c for me back day isn't too hard. my back is ahead of the rest of me.

so here's the (slight) problem. my new leg program is leaving me WIPED out and i know i'm not hitting calves as hard as i should at the end of it. i do it and it burns but i know it isn't what it needs to be to make them grow. i also know i'm totally spent after quads/hams. here's what i'm leaning towards trying. let me know if it makes sense of if it's probably a bad choice.

last night after legs i did seated calf raises for 3 sets. i really fried them for the 3 sets i did but 3 sets can't be enough.

i thought i'd keep doing 3-4 sets after legs and make it bent leg exercises (either seated raises or donkeys)

then i thought i'd do calves again on sunday (2 days rest in between) after arms. i'm never as physically drained after arms as i am after legs. that day i'd do straight leg stuff (standing calf raises / toe raises on leg press machine)

make sense? should i hit calves twice a week or just move them to arm day? thanks!

 

[ActionMatt]

What's working for you?

 

[mick01]

YOu have options.

You can split your calf training like you mentioned.

Or, you could train calves first. The great "Austrian Oak" claims that how he increased his calves. (I know he's was on drugs but that irrelevant.) It may affect your quad/ham performance but you can hit the baby cows while your fresh. (Decide what???s most important.)

You don???t have to train calves with legs. Train them on any day.

You may find with a serious commitment to leg training your calves will improve even with out direct training.

You see plenty of people with skinny claves but they almost always have skinny thighs also. I cant recall anyone who had a decent squat that had skinny calves.
Look at power lifters: Many dont train calves, but they most certainly have impressive ones.

Good Luck, Train Hard
Mick

 

[picasso]

You could also consider doing hams on back day.
Quads and calves together.
Pretty much what I do year round now.
Although I started doing this to hit my hams
harder the same theory may apply to you.

 

[LittLe FraNk]

split training.... bro
look do your normal routine and dont worry about your legs
eexeample
do your bench set
and while your resting....Dont rest go straight to your legs and after legs are tired jump back on the bench
get it..tahts what arnold said he did and thats what im goign to do focus my weak legs inbetween sets al lthe time...

 

[kuso]

Um....I think you might mean sis

 

[LittLe FraNk]

waht? explain ty..

 

[kuso]

Originally posted by LittLe FraNk
waht? explain ty..

Is this "what? explain why" ?? lol

Sorry bud, were you talking to the guy above your post? I just guessed you were posting to nikegurl in which case it`s a sis, not bro......

My bad.

 

[LittLe FraNk]

ohhh ok sorrrry for calling u a guy... pay no attention to what i have said cause i dont know Sh#2 i guess...

 

[LAM]

LittLe FraNk...you need to put Arnie's book down if you want to make any real progress in this sport.

 

[Twin Peak]

If you want to emphasize calves train them twice a week. Do them BEFORE chest and shoulders. Do six sets very little rest between sets and keep the reps around 15. That should do wonders!

 

[nikegurl]

all muscles (shape, size potential) are genetic. i think it may be more true of calves. BUT i've seen lots of people use "poor genetics" as a lame excuse not to train hard or to give up too soon. (not saying that's you at all!)

it used to be me with calves. i'd say mine are puny and they aren't growing. i'd hit them hard for little bursts but then stop or lay off the intensity. (sheeeeit. they hurt to train! i took the easy way out)

i'd rationalize - i'd say my work isn't helping. but even if i never have great calves - i CAN have better calves. they do get better with lots of hard work. they aren't great. they're still pretty bad actually. but they're less bad then ever before and maybe one day they'll be ok! (but only if I keep hitting them hard)

i've found too that with calves i have to keep going after that bad burn starts. my instinct was to stop when they started hurting that bad. now i know for me that's when to do at least 5 more reps.

 

[w8lifter]

Originally posted by Twin Peak
If you want to emphasize calves train them twice a week. Do them BEFORE chest and shoulders. Do six sets very little rest between sets and keep the reps around 15. That should do wonders!

I like that...I was just going to suggest something similar!

 

[tgkfour1]

NG

Shock Them! Shock Them! Shock Them!- AS I learned yesterday-

Some thing that's been working for me lately- I haven't read about it specifically- so take it for what it's worth.

After your normal routine blasts them, Cut your max in half and try to do another set of what ever your last number of reps were.

If you can't continue at that weight cut that to a point where you can finish the set.

Then do another immediate set at a lighter weight and so on.... I usually do 3 of those quick sets with descending weight and almost no rest to really pop the muscle. The lighter weight allows me to keep a good form on a fatigued part and really concentrate on the muscle in question.

I have been doing that after normal sets for stubborn parts- my calves and biceps and have seen a great result over the past 3 months.

My gastroc's are visually wider and show much more definition on the heads.

Also- did you ever do your sets with your eyes closed? I tried it and for what it's worth too, i find that I'm really able to focus on that muscle.

Good luck raising your calves.

 

[nikegurl]

thanks for the good advice!

one thing i recently started that i really like. when i'm totally fried and done with calves i squat down and do toe raises with no weight as many reps as i can knees bent.

they'll get better - i won't quit 'til they do! (or even after they do lol)

thanks everyone!

 

[Robboe]

Originally posted by mick01
Or, you could train calves first. The great "Austrian Oak" claims that how he increased his calves. (I know he's was on drugs but that irrelevant.)

Micky, Arnold sooooooooo had calf implants

 

[Duncan]

Using only bent knee exercises will not do much for your total lower leg size, you should add straight knee calf raises as well.