Calves

Hi All,needing a bit of help with the calves.I was really not blessed in that department and my calf muscle refuse to grow.I've tried all the usual fixes but still no growth.I train to failure each time,3 times a week ,slow controlled movements,at the beginning of each session and yet they don't budge in size at all.My current calf routine is Mon_ seated calf raise(pyramid down sets total of over 100 reps) and standing calf raises (4x15) Wed_ toe press on leg press (4x20) Fri_ tibialis raises(4x15) seated calf raise(3x25) calf raises on hack squat machine (3x15).
Can any one help out or share a method that has worked for them?or at least let me know if I'm going on the correct path?

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There is so much advise given on the Forum regarding Training Calves, I'm sure that you will find what you are looking for bud...

Good Luck

Dude don't over think calves. Don't train them more than twice a week. Don't lift to impress other people or to stroke your ege drop the weights up the reps spend time under tension feel the burn and pump blood in. Do one leg at a time unilateral movements basics seated calve raises and standing calve raises 6 sets reps 15 plus but perfect full move men's and slow and controlled

When I train calves I do standing calf raises for a total of 300 reps at the end of the session on the other day I do heavy calf raises only. Weight varies with each set but the goal is 300. The calf is an endurance muscle so I shock the shit out of it with heavy sets and then light sets varying on how I feel. This training method works for me but it does take long.

My training kinda looks something like this:

140kg for 5 sets of 20
80kg for 5 sets of 10
100kg for 5 sets of 10
60kg for 5 sets of 20

Max 30 second break between sets. Slow and controlled extention and contraction. This worked for me,use a weight tgat you are comfortable with and up it one .this also shouldn't be done more than once a week. As RB said,focus on perfect movement and tension.

Thanks guys for replying,I try to make every rep count,but the one thing I've noticed is lack of "pump".It's like there's not enough blood flow going there,in every other body part I can easily feel the blood pulsing through but for calves it's like nope not going to happen buddy.I will try doing more unilateral work,seeing as I haven't done that yet and knock calf training down to two days .I've tried the heavy/light approach already with not much luck,but I haven't tried 300 reps.I think if I had to attempt the 300 reps I would need crutches the next day :confused: ..have any of you tried poliqun's calf routine ?

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Gmw89 wrote: Thanks guys for replying,I try to make every rep count,but the one thing I've noticed is lack of "pump".It's like there's not enough blood flow going there,in every other body part I can easily feel the blood pulsing through but for calves it's like nope not going to happen buddy.I will try doing more unilateral work,seeing as I haven't done that yet and knock calf training down to two days .I've tried the heavy/light approach already with not much luck,but I haven't tried 300 reps.I think if I had to attempt the 300 reps I would need crutches the next day :confused: ..have any of you tried poliqun's calf routine ?

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If you can't feel a pump or your legs after 300 reps then I danna?? synthol maybe?
Just kidding, give everything a try and see what works bro

I think I will be numb after that many,but I will attempt(and see if I survive) .Lol Tara synthol is quick way out,but I hear there's a peptide out that helps with site enhancement.Just can't remember the name of it,but it's quite expensive so it would be a costly stuff up if it doesn't work that well..

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Yeah synthol isn't really an option,to me anyways. Would be interested in the name of the Peptide you're talking about

It's called MGF PEG.This is a part of an article taken from muscle evolution"MGF is available as an injectable peptide, which is responsible for localised muscle growth after it is injected in recently trained muscle groups to increase cell repair and the proliferation of new cells.

Rodent studies indicate that MGF is a potent inducer of muscle growth. Research has further shown a 20% increase in weight in the muscle fibres injected with MGF within a period of two weeks. Bodybuilders therefore often use MGF to bring up lagging body parts as well as kickstart overall muscle growth.

Apart from intramuscular injections, MGF is also injected subcutaneously (in the stomach, thigh or buttock) using small gauge insulin syringes, where it makes its way to muscle cell receptors."



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Seems you have the same problem that I have mate, born with skinny legs and little calves

Try this as its really added some thickness and definition to my calves

Shot tweaked,I do that on Mondays with seated calf raises to try hit the slow twitch fibres.It's a a killer,don't know why but the pain is so bad afterwards it spreads to my stomach for some reason and for the next few mins I feel as I need the bathroom.Lol sorry if that's a bit of an over share

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Hi.

I just want to give my 2 cents here.
Calves is now one of my fav stand out body parts, struggled just like you.
This is what I did and worked for me that you can implement.
My Diamond shape calf routine lol

Heavy slow set - stretch - cluster set - heavy set - stretch - cluster set.

Altering machines between sets, for example altering between standing calf raise, and seated calf raise. (stretching between sets is the secret here)
A cluster set is ..were without rest you do as many reps as you can AMRAP (for 40sec to 1min)
The heavy sets is to failure.
You need to stretch the fascia to allow it to grow right after the heavy sets.
rest only after the cluster sets.

for example.
Seated calf raise 100kgx20 ... stretch ...donkey calf raise AMRAP 1min ---rest
Seated calf raise 100kgx20 ... stretch ...donkey calf raise AMRAP 1min ---rest
Seated calf raise 100kgx20 ... stretch ...donkey calf raise AMRAP 1min ---rest

it worked for me, good luck

Sounds like a decent plan,how do you do your stretches?do you load the machine with a reasonable weight and stay in the stretched position of the machine??

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Gmw89 wrote: Sounds like a decent plan,how do you do your stretches?do you load the machine with a reasonable weight and stay in the stretched position of the machine??

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Nope ..just normal stretching will do..you have already loaded your calves to absolute failure ...
The stretching acts like resting ...before you go all out on the cluster sets to push blood into the muscle. Calves recover quickly and that's why there is no rest after the cluster sets back to heavy again.

The method your referring to is "Intraset stretching"  ..were you keep the weight you did and just let the weight rest in the streched position. This can also be used but there is no need more stress. I just do normal stretching..like putting my foot on an angle and stretching it.

Hope this helps

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Thanks I will give a shot,just to make sure of this I've attached a image of a stretch for the soleus to confirm that this is the stretching you are talking about?

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