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Calves

  • 14-03-2013 11:01pm
    #1
    funkey_monkey
    Registered Users, Registered Users 2 Posts: 8,593 ✭✭✭


    Just wondering what everyone on here does to build up their calves. I'm not making much progress with mine.

    I find that longer reps with a lower weight makes more difference for me. I can actually feel the burn and control the ROM of the rep better than with a heavy weight.

    I usually do calve raises with a weighted oly bar off a small 2" - 3" platform. Sounds quite shallow, but I think it might be sufficient.

    I do the following:
    70kg x 30
    90kg x 25
    120kg x 10 x 10 x 10
    90kg x 20
    70kg x 25

    Is there anything else I should be doing to build them up?


Comments

  • #2
    puntosporting
    Registered Users, Registered Users 2 Posts: 801 ✭✭✭puntosporting


    I find the smith machine comes in great here!
    I usualy do them off a 20kg plate or an aerobic step you dont actualy need a very big step once you can get a good stretch at the top!
    The nice thing about the smith machine is you have the bar stabilised and you can realy concentrate on the movement to get the best contraction !
    I aim for sets of 20 on calves seems to be comming along nicely for me!
    Also if you have time throw single leg sets in there!


  • #3
    Ant11
    Registered Users, Registered Users 2 Posts: 2,433 ✭✭✭Ant11


    http://www.abcbodybuilding.com/8%20weeks%20to%20bigger%20calves%201.pdf

    This is an absolute killer. Wouldn't recommend doing the 8 sets the first time doing it, better to work up to it.


  • #4
    papu
    Registered Users, Registered Users 2 Posts: 3,357 ✭✭✭papu


    Smith machine for calf raises , and then leg press machine for calf extensions. also spinning with high resistance.


  • #5
    Vomit
    Registered Users, Registered Users 2 Posts: 512 ✭✭✭Vomit


    All good advice here IMO, but just don't get discouraged if you don't see much progress. Calves are hard to build for some and depend a lot on genetics. I've seen lots of people with huge calves who don't even lift, and the opposite as well.


  • #6
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    I 'try' to train my calves every 3rd day but it doesn't always work out that way. Generally really high volume just to kill them out.


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  • #7
    Sephiroth_dude
    Moderators, Computer Games Moderators, Social & Fun Moderators Posts: 81,083 Mod ✭✭✭✭Sephiroth_dude


    Is there any disadvantage to not using a step when doing calve raises?or using plates?


  • #8
    RidleyRider
    Registered Users, Registered Users 2 Posts: 3,783 ✭✭✭RidleyRider


    Sephiroth_dude wrote: »
    Is there any disadvantage to not using a step when doing calve raises?or using plates?

    I think you get more ROM when you're calves are elevated whereas the floor only let's you go to floor level.


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