jump squats for calves development

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    Apr 10, 2013 11:10 AM GMT
    So calves seem to be a problem for many.

    Squatting has improved my legs a lot, and calves as well responded in a much better way, so they don't look as bad as they did some years ago. I would nevertheless like to have the "pumped" look that nice calves have, so besides doing calf raises, standing and seating, and donkey, I was reading that jump squats with limited weight - max 20% of bodyweight - creates an explosive training that helps calves development.
    Anyone has ever tried it? Me, I'm gonna give it a try starting today...
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    Apr 10, 2013 11:18 AM GMT
    Bicycling built up my calves faster than any gym workout.
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    Apr 10, 2013 11:47 AM GMT
    paulflexes saidBicycling built up my calves faster than any gym workout.


    I've been doing that as well, but I noticed almost no progress. Running had a much better impact. Of course I'm aware that genetics are not on m side, but still I don't wanna give up so easily. Maybe it's time to get back on my bike. And try the jump squats.
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    Apr 10, 2013 4:04 PM GMT
    paulflexes saidBicycling built up my calves faster than any gym workout.


    I used to bike as my only form of transportation, and always felt it more in my quads and hams than anything.


    My calves are pretty horrible, but I've seen more response in the last few months from ding 5 sets, low reps, with as much weight as I can manage with getting a full range of motion.
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    Apr 10, 2013 4:31 PM GMT
    I have problems with my calves as well. Squats have improve my quads but calves results aren't noticeable .
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    Apr 10, 2013 6:38 PM GMT
    Jump squats arent specifically an exercise for the calves. If you're trying, then you're going to hurt yourself.

    If you want your calves to grow try..

    - Walking on the treadmill with a steep incline.
    - Stair climber but step with the balls of your feet.
    - Run on wet or dry sand at the beach.
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    Apr 10, 2013 6:50 PM GMT
    Trollileo said
    xrichx said- Run on wet or dry sand at the beach.
    Dry shit is WAAAAAY harder to run on.
    True dat! But there's a technique. You have to take baby steps and run on the balls of your feet.
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    Apr 10, 2013 7:13 PM GMT
    I don't like the sound of these jump squats, having free arms during any sort of jump is usually pretty important for balance. If you do unweighted plyometric tuck jumps you can put the effort towards getting higher off the ground which is safer, works the muscles just as hard and a more functional form of fitness. Also a fast heavy standing climb on a spin bike should be a quick but effective workout.
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    Apr 10, 2013 8:29 PM GMT
    So I tried the jump squats and it felt great. Tomorrow I'll see if my calves will feel sore. It also seemed quite safe, as the weight was very limited. Probably jumping over stairs will have the same effect.

    Thanks for the input. Beach running seems quite hard, I live 15km from the beach, and with the warm season approaching, it's almost a suicide going there for a run, both for the temperature and the people on the way.
    Uphill running: already doing that. Seems to work more on the outside part of my calf, rather than the inside. My calves are not so so bad, but as my anckles are so thin, and the knee bones look relatively big, the visual effect is quite ugly.
  • Montague

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    Apr 11, 2013 2:36 AM GMT
    I like the leg press machine for calves amongst many other exercises.
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    Apr 11, 2013 2:45 AM GMT
    I agree with the stair climber and leg press suggestions.

    xrichx said
    Trollileo said
    xrichx said- Run on wet or dry sand at the beach.
    Dry shit is WAAAAAY harder to run on.
    True dat! But there's a technique. You have to take baby steps and run on the balls of your feet.


    Isn't running on the beach bad for you because of the uneven ground?
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    Apr 11, 2013 4:13 AM GMT
    italianmisarc said
    paulflexes saidBicycling built up my calves faster than any gym workout.


    I've been doing that as well, but I noticed almost no progress. Running had a much better impact. Of course I'm aware that genetics are not on m side, but still I don't wanna give up so easily. Maybe it's time to get back on my bike. And try the jump squats.
    In all fairness, I used to do century rides (100+ miles). That will make your calves blast out of their shells.

    Now I mountain bike (lots of hill climbing). It requires more overall leg strength, but the effect it's had on my calves is negligible (so far). I can say it's more challenging, though.
  • conquer

    Posts: 305

    Apr 11, 2013 4:34 AM GMT
    have you tried burpees or mountain climbers?
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    Apr 11, 2013 5:56 AM GMT
    For some reason I've always had kinda big valves. The only things i could put it down to would be bike riding, running on the ball of my foot and bouncing up and down on my toes all the time. icon_lol.gif
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    Apr 11, 2013 7:44 AM GMT
    Dahas said
    xrichx said
    Trollileo said
    xrichx said- Run on wet or dry sand at the beach.
    Dry shit is WAAAAAY harder to run on.
    True dat! But there's a technique. You have to take baby steps and run on the balls of your feet.


    Isn't running on the beach bad for you because of the uneven ground?
    Not really bad. But pretty easy to get hurt if you have weak ankles. I usually recommend wet sand for beginners since the sand isn't too loose, and the surface is relatively level.
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    Apr 11, 2013 8:22 AM GMT
    This is a seriously effective method. I've immediately noticed a difference.

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    Apr 11, 2013 9:08 AM GMT
    paulflexes said
    italianmisarc said
    paulflexes saidBicycling built up my calves faster than any gym workout.


    I've been doing that as well, but I noticed almost no progress. Running had a much better impact. Of course I'm aware that genetics are not on m side, but still I don't wanna give up so easily. Maybe it's time to get back on my bike. And try the jump squats.
    In all fairness, I used to do century rides (100+ miles). That will make your calves blast out of their shells.

    Now I mountain bike (lots of hill climbing). It requires more overall leg strength, but the effect it's had on my calves is negligible (so far). I can say it's more challenging, though.


    mmmh yeah, I suspected you used to bike extremely long distances, but given my average speed and the level of the mountains here I could make 40 km in 2 hours and a half. And I don't have that much time to spend regularly icon_sad.gif

    Anyway, great inputs from all of you. As I said, I tried jump squats yesterday, 16 kg + 9 kg of the barbell, 12 rep, 3 series, and today it feels good. let's see if it pays off in the long run.
  • gwuinsf

    Posts: 525

    Apr 11, 2013 3:35 PM GMT
    paulflexes saidBicycling built up my calves faster than any gym workout.


    Me too.