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Ideas for calf mass
Posted on 6/23/20 at 3:26 pm
Posted on 6/23/20 at 3:26 pm
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
15
Posted on 6/23/20 at 3:32 pm to Geert
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.
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.
Posted on 6/23/20 at 3:34 pm to Geert
Frequency method training with tons of bodyweight reps or doggcrapp style calf training.
Posted on 6/23/20 at 4:19 pm to Rep520
Walk 3 or 4 miles per day with weighted vest.
Posted on 6/24/20 at 6:26 am to Geert
Run
Sprints. Stadiums. Distance.
It all helps more than calf raises
Sprints. Stadiums. Distance.
It all helps more than calf raises
Posted on 6/24/20 at 11:41 am to lsu777
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
Posted on 6/24/20 at 12:12 pm to mylsuhat
I will agree with sprints but also add in jump rope and explosive box jumps.
Posted on 6/24/20 at 4:35 pm to Geert
Calves def seem to have a lot of genetics that play into them.
Posted on 6/24/20 at 6:47 pm to Athos
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.
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.
Posted on 6/25/20 at 8:14 am to Geert
I found that tuck jumps hit them pretty well
Posted on 6/29/20 at 1:49 am to Geert
Lots of jumping jacks
Posted on 6/29/20 at 6:00 am to Geert
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.
Posted on 6/29/20 at 6:30 pm to Geert
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.
Your calves never get sore or worked out just carrying your body weight so you need to use much more weight.
Posted on 6/30/20 at 2:37 pm to Geert
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.
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.
Posted on 6/30/20 at 2:38 pm to Geert
Good genetics
Posted on 6/30/20 at 3:34 pm to Geert
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.
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.
Posted on 7/1/20 at 7:21 pm to Obtuse1
Be Asian or get fat and then lose weight
Only way to get calves IMO
Only way to get calves IMO
Posted on 7/2/20 at 10:54 am to Geert
- 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
- work them out as many times per week as your body will allow
- shoot for 4-5 sets per session to complete failure
Posted on 7/2/20 at 2:55 pm to NolaLovingClemsonFan
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.
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.
Posted on 7/2/20 at 9:54 pm to Geert
A lot of ‘gurus’ preach concentrating the eccentric.
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