Calves

[k3vb0]

This question is more for the ectomorphs out there. I am wondering if anyone has successfully used a natural approach (i.e. no plastic surgery or steroids) and built their calves from thin to having some size. And if you have successfully done this, obviously all of us ectos would love to know how you did this!

[1FastGTX]

My first ever JSF post:

http://forums.johnstonefitness.com/s...6506#post46506

[tennisball]

I just read a good article by Chad Waterbury over at t-nation about training frequency. He used the examples of the calves of soccer players and the forearms of auto mechanics to make his point- they train these bodyparts everyday. I don't think you would ever want to have a grip contest with your car mechanic, do you?

The gist of it is that these body parts (he believes the entire body) need constant stimulation, working muscle groups 2-3 times/week. Concerning calves, I think they need more frequent training. It's up to you how often, but I'm going to start 3-4 times/wk (I have bird legs).

Originally Posted by k3vb0

This question is more for the ectomorphs out there. I am wondering if anyone has successfully used a natural approach (i.e. no plastic surgery or steroids) and built their calves from thin to having some size. And if you have successfully done this, obviously all of us ectos would love to know how you did this!

[zenpharaohs]

Originally Posted by k3vb0

This question is more for the ectomorphs out there. I am wondering if anyone has successfully used a natural approach (i.e. no plastic surgery or steroids) and built their calves from thin to having some size. And if you have successfully done this, obviously all of us ectos would love to know how you did this!

Those muscles get a pretty serious workout everyday just holding you up. Except that you weight the same everyday and those muscles are used to that weight.

So if you do calf raises and don't want to crank the weight all the way up on your back there are some variations that help. Do a set toes in and another set toes out. If you do this right it isolates the gastrocnemius from the soleus a little bit. Also, isolation between these two muscles occurs with different elevations of the calf raise. The point of isolation is that if you can get the force to be borne by fewer muscles then you don't have to have to crush your back to crush your leg. So toes in, toes out, upper half of the motion, lower half of the motion, all are candidates to isolate between these two muscles. Seated calf raises also isolate the soleus, with bent leg calf raises in between. As opposed to seated calf raises for the soleus, then there are leg press calf raises for the gastrocnemius, but then you need a leg press machine.

If you still want more, then one leg versions can be done - you double the load on the leg without adding weight to the stack.

I'm no expert - this is just stuff I've figured out from what my trainer sets out.

[1FastGTX]

You can try to get all specific and isolate areas if you'd like ("isolation" is still a suspect phrase to me; but that's a topic for another thread some day). Personally I feel that if you're looking for mass you should keep the isolation work to a minimum and concentrate on heavy weights.

You can do this with the standing calf raises, but yes this is pretty hard on the back. From what my doctor and chiro tell me (and my chiro is also a natural bodybuilder) the standing calf raise might be the worst thing in the gym for the lower back - moreso than squats. Anyhow get on the leg press machine and do lying calf raises. Use your hands and put them on your knees to push the weight up and even hold it somewhat if you must. You need to lift heavy to build calves, they're stubborn as hell.

As to frequency...I am a low-volume type of guy myself but in my experience the calves do seem to respond to a little more frequency somewhat. I wouldn't personally go for 4 days a week, but maybe 2 would be okay. Perhaps in short spurts of a month or so I might try 4 a week, but not for too long. I dunno though, it might be okay (as always, experiment and find out for yourself!).

Also interesting to note is that the range of motion is so short on calf raises so I prefer a somewhat higher rep range. I also do this for other short-range-of-motion lifts, like shrugs and wrist curls. For instance my bench press sets are in the range of 5-7 reps, while my calf raise sets are in a range of more like 10-15.

[Andy Mitchell]

My calves seem to have increased with My overall B/Weight over the years.

For the next 3 three months try this;
Incorporated into your exsisting routine...standing calf raises 3 times a week, 3 sets of twenty, Too much? then just try twice a week. Measure them first.
You'll have to reduce the weight because you will be flogging them, nice slow controlled movements.
Try to increase the weight each time. They should recover pretty quickly as it is only a small muscle group.
Work them on your cardio day or any other day it doesn't matter.

[JoeSchmo]

I've never been able to get my calves to grow in the gym. I still work them, and work them hard with heavy weight, but growth is minimal. However, a few years ago, I used to hike up this steep mountain trail near where I lived. I started doing it about 4 days per week, and within a pretty short time span, my calves practically exploded *. I went from no calves to having much larger and well-defined calves. They aren't huge by any stretch, but people actually notice them and comment on them....which for me is a big victory given that previously, my calves were notably underdeveloped.

* They didn't actually "explode". That would have hurt really bad. I just mean that they got bigger.

[Dizmal]

I do sprints. I go 20yrds stop and turn back. Rinse and repeat for 12x, 10x, 8, etc, etc. I have noticed my calves have really filled out and pretty fast. But, I was doing that 4x a week for 3 weeks.

[Andy Mitchell]

Good. Hill sprints also.