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Geert
LSU Fan
Conceived on Campus
Member since Aug 2009
285 posts

Ideas for calf mass
Feel like I’ve done every type of calf routine out there. Anyone got one or two that always gets you some results? Needing to mix it up


Rep520
Arizona Fan
Member since Mar 2018
10333 posts
 Online 

re: Ideas for calf mass
Biggest thing for me is slow and concentrating on actually flexing the muscle, not a routine.

It's so easy to use momentum and the stretch reflex in your achilles. Taking that out of it with pauses and flexing helps me the most.

Blending that with an explosive exercise like sprinting or broad/box jumps also helped me a lot too. If you have access to a yoke, heavy yoke walks do good things too.


lsu777
LSU Fan
westlake
Member since Jan 2004
13997 posts

re: Ideas for calf mass
Frequency method training with tons of bodyweight reps or doggcrapp style calf training.


Tiger Ryno
Houston Astros Fan
#WoF
Member since Feb 2007
93626 posts

re: Ideas for calf mass
Walk 3 or 4 miles per day with weighted vest.


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90
mylsuhat
Chicago Cubs Fan
Mandeville, LA
Member since Mar 2008
47026 posts

re: Ideas for calf mass
Run


Sprints. Stadiums. Distance.


It all helps more than calf raises


jennyjones
New Orleans Pelicans Fan
New Orleans Saints Fan
Member since Apr 2006
7433 posts
 Online 

re: Ideas for calf mass
quote:

Frequency method training with tons of bodyweight reps or doggcrapp style calf training.



This.

Calves have the capacity to recover quickly. 4 to 5 times per week works well.

If doing bodyweight, I like doing standing calf raises on a step doing:

10 full range reps> 10 second hold at the top> 10 full range reps> 10 second hold at the top and repeat until failure

60-70 reps is usually what I end up with. Alternating toe position between 10 rep sets adds good variety





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TexasBuckeye
Ohio State Fan
Texas
Member since Nov 2018
110 posts

re: Ideas for calf mass
I will agree with sprints but also add in jump rope and explosive box jumps.


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Athos
Missouri Fan
Member since Sep 2016
6116 posts
 Online 

re: Ideas for calf mass
Calves def seem to have a lot of genetics that play into them.


TigerV
Member since Feb 2007
1668 posts

re: Ideas for calf mass
I agree with running sprints and uphill focusing on using your calf to propel you.

Also with calf raises, reps reps and more reps. I would do 10o one leg calf raises with each foot and then another 100 with both. Use weights and change tempo. Don’t forget to stretch every day and stretch your Achilles as well.


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Yeti_Chaser
Member since Nov 2017
1120 posts

re: Ideas for calf mass
I found that tuck jumps hit them pretty well


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GoneFishing21
LSU Fan
Member since May 2017
451 posts

re: Ideas for calf mass
Lots of jumping jacks


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Mud_Till_May
USA Fan
Member since Aug 2014
7492 posts

re: Ideas for calf mass
quote:

Feel like I’ve done every type of calf routine out there. Anyone got one or two that always gets you some results? Needing to mix it up


Incorporate toe raises into your heavy squat day. Get 10 reps. Also it’s mostly genetic. Don’t stress yourself out too bad.


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saintsfan1977
West Monroe, from Cajun country
Member since Jun 2010
4795 posts

re: Ideas for calf mass
Whatever your weight is on standing calf raises, put at least 2 to 2.5 times that to start. Work up to 3 or 4 times your body weight and more.

Your calves never get sore or worked out just carrying your body weight so you need to use much more weight.



bayouvette
LSU Fan
Raceland
Member since Oct 2005
1934 posts

re: Ideas for calf mass
Best thing is running, sprinting, sports. Helps build all areas of the calves that going to the gym can't do.
At the gym try low weight and higher reps with full stretch and contraction. 5 secs at bottom and 5 secs at top. The calves get so much use during the day it needs volumn. Lots of volumn.


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StraightCashHomey21
West Virginia Fan
Aberdeen,NC
Member since Jul 2009
112956 posts

re: Ideas for calf mass
Good genetics


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Obtuse1
Wofford Fan
On the other side of the crosshairs
Member since Sep 2016
8267 posts

re: Ideas for calf mass
The gast head of the calf muscle is odd in that it doesn't really respond well to mass-building with the traditional approaches and of course the whole genetics issue.

The guys with some of the biggest calves I have seen are the elite trail runners but they tend to have long muscles instead of the more "desired" balls.

Mine have been built by decades of cycling (track and road sprint specialist). I would suggest hill or stadium running since I assume you aren't going to spend 8-10 hours a week on a bike. The key is you need to push of your toes/balls and isolate the calf. If you are pushing off flat-footed you are using more of the quads. You need to get your heel below your toes and explode with the calf.


NolaLovingClemsonFan
Member since Jan 2020
71 posts

re: Ideas for calf mass
Be Asian or get fat and then lose weight

Only way to get calves IMO


skullhawk
LSU Fan
My house
Member since Nov 2007
14174 posts
 Online 

re: Ideas for calf mass
- get all the way up on your big toe and stretch as far as possible when coming down

- work them out as many times per week as your body will allow

- shoot for 4-5 sets per session to complete failure


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carrguitar
New Orleans Pelicans Fan
Member since Oct 2014
304 posts

re: Ideas for calf mass
Doubling down on what others have said.

Genetics plays bigger part than most would care to admit (I got lucky in this regard). But to maximize what your genetics give you, running/sprinting/hills/etc+ any extra weight you can carry while doing those...that's the ticket.


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lsu5803tiger
LSU Fan
Democratic Republic of the Congo
Member since Feb 2006
1085 posts

re: Ideas for calf mass
A lot of ‘gurus’ preach concentrating the eccentric.


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