"Calf" Support

  • Posted by a hidden member.
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    Jan 09, 2007 2:36 AM GMT
    Ok so someone has to have a good workout for calves...I sware they are the hardest for me to train and make look better than twigs. I alternate exercising heavy and light with them (reps/weight and vice versa) and in general I can not find a routine of 3 exercises that really target them and get them to grow. I am happy with everything else, including my quads...my the calves kill me. Implants are not an option :).

    Thanks for the help!
  • Posted by a hidden member.
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    Jan 09, 2007 4:35 PM GMT
    I find that running stairs/hills is a great calf workout. Of course, living in SF makes this pretty easy... but if you live near a university, you might want to try doing stadiums (where you run up and down the stairs in the bleachers); my calves literally ache after I do those for 20 minutes.

    If you want to do it at the gym, try the stair machine and really push off with the balls of your feet. You will definitely feel it. In my experience, just doing the calf machines isn't enough (at least for me) to build strong calves. Of course, I see some of those bodybuilders with calves like basketballs doing the standing calf machine, so perhaps they know something I don't. :-)
  • CurvDkBlkTop

    Posts: 30

    Jan 09, 2007 4:48 PM GMT

    Calf growth for those of us that are active and have "small framed -genetics" typically require one sure fire method: Go HEAVY with high volume. 2 Exercises: Standing and Seated Calf Raises. I did 2 warmup sets of 20reps then 5 sets of 5-7reps (failure!). That put an inch on my calves in 5 weeks. I also did calf work on a separate day from my other leg work. Of course, your nutrition and recovery have to be on point, as well. Train Smart!
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    Feb 10, 2007 12:38 AM GMT
    When I'm bicycling regularly, I get great "definition" in the calves, but they stay skinny. Of course, my ankles are skinny too, so that might be an inherent limitation.