Okay here is the deal, ive been cycling long distance for 9 years now.(and im only 17 :D)

So anyway, my calfs have always lagged and my thighs have always been powerful and strong I was squatting almost double bodyweight before any weight training on the legs. I think they are about 24 inches.

I wanna get my calfs a bit bigger, ive only been weight training 3 weeks, and so far I love it, but i really cant get a good calf workout other than calf raises which doesnt seem to do much.....

anybody know any good calf exercises? im struggling :confused:

30 Day Calf Blast (http://www.bodymusclejournal.com/vol06/calves2bulls.html)

Make sure you 1) are getting a full range of motion, dropping below level and going to a full extension upwards and 2) go SLOW. Most people bounce up and down way too fast.

Do this, go heavy, and you'll get your calves screaming.

Heavy Heavy Heavy! and slow

Standing calves = stack
seated = 4-5 plates
leg press with calves = 8-10 plates on each side.

Your calves push you bodyweight every time you step. You think you are challenging them with 100 pounds?

Go heavy, young man!

HEAVY low rep calf raises in the 6-10 rep range. Seated and standing with a hard contraction at the top off your big toe. High reps get your calves sore. Heavy, low reps make them grow.

If you have an angled sled in your gym like a hack-sled, use it for standing raises. My gyms standing calf machine only goes to 300lbs which my calves have no problems with but is murder on my spine and shoulders. Moving to the angle allowed me to go really heavy and spare my back.

I used the nautilus leg press for my calves and I feel them, I was doing the seated ones, although I still do them right after - my calve almost cramped up holding the weight up which doesnt happen often, but it's uncomfortable. I did them friday and i'm still feeling them today, so it does work!

What I notice from most of my friends and fellow gym members, when they come up to me and ask how I've gotten my calves so big, is that they simply don't put the effort and intensity into their calf work as they do their other bodyparts.

Or they simply think they're lifting with intensity, but they are not. Every day you walk on your calves, you turn this way and that, and essentially you're doing a whole bunch of high volume, low weight work all day long. So to me it makes no sense to tack on even more low weight exercises. Did walking and turning and going up the stairs at school build your calves up to a size you like? No, so why do more low intensity work on them?

Genetic predisposition is an obvious factor, but everyone can add size to his calves. I refuse to believe otherwise.

Don't be afraid to stack that weight on there my friend. If you are not willing to lift heavy then you are not going to build up bigger calves.

I've seen advocates of the contrary and some experts pushing volume work for calves. That's fine, you can try that, but this is what's worked for me. Calf raises on the leg press machine, approx. 3 extremely heavy sets, once a week and that's it.

The standing calf raise is also a fantastic movement, but it really hurts my back to do this so I stay away from it. I do believe that this machine had something to do with my calf size too, but my doctors told me it's usage is partially why my lower back is in bad shape, so I don't think it's worth it.

Find within you the guts to go in there and lift heavy for a few sets only, and you'll see growth. Good luck!

Okay, thanks guys. Im gonna hit them hard today (LEG DAY)

:D