What's Your Weights w/o Routine for Calves?

MinMin97

I'm in the weight room at least 4 times/week, often 5. I feel clueless about how to w/o calves.....I do them holding a 40lb bar in between sets of other things, toes straight 50reps, toes out 50reps. Not sure what else to do to make gorgeous calves??

MinMin97

Anyone?

DavPul

your gym doesn't have a calf machine? there are two types, seated and standing. ask someone about it. if not, your gym might have a smith machine or leg press machine. position the ball of your feet on them so that you can do calf raises.

i wouldn't do 50 reps of anything tho

RGv2

your gym doesn't have a calf machine? there are two types, seated and standing. ask someone about it. if not, your gym might have a smith machine or leg press machine. position the ball of your feet on them so that you can do calf raises.

i wouldn't do 50 reps of anything tho

^^This.

Personally, my calf workout is sprints and hill work.

MinMin97

Yes, one is seated, legs semi-extended.
The other is also seated, but with the weight on top of the thighs.
Do these constitute a complete calf workout?

DavPul

Yes, one is seated, legs semi-extended.
The other is also seated, but with the weight on top of the thighs.
Do these constitute a complete calf workout?

along with the heavy barbell squats that should be the foundation of any body defining or strength building program, yes, they will constitute a complete calf workout. i'm assuming you mean one has your legs bent at the knee (with pad on top of thigh) and the other has your legs straight (with the weighted pad on your lower back). personally, if i'm doing calves i just use the straight leg version. but to each their own.

i also wouldn't change the angle that my feet point. neutral position (neither in nor out) should be fine.

pro-tip: calf size is primarily genetic and won't change much even with regimented training. and calf work doesn't burn many calories. training calves is fine if you choose but the bulk of your leg work should be for the upper legs. squats, deadlifts, stiff legged deadlifts, and the like. 85% of the time on the big lifts, 10% of the time on the little lifts like calf work, and 5% of the time admiring how bad *kitten* you look in the gym mirror. selfie taking optional.

taso42

squats and deadlifts

TiredOfMyself

A crap load of jumping jacks, Jillian Michael's 30DS has my calves SORE!!

mustgetmuscles1

I hit calves twice per week on my leg day.

I just do them on the leg press machine. 3 sets of 10-12 reps as heavy as I can go. I do these very last and will skip them if Im not feeling up to it after squats and deadlifts.

I also skip direct calf training on days I run bleacher drills. If you are going to be doing 50+ reps then you might as well be doing it as part of some conditioning training.

http://youtu.be/FaWR1IeDuYM

MoreBean13

Ummmm.

it is true that the calves are kind of unique muscles and higher rep work does work better on your calves than other muscle groups, but 50 is kind of excessive.

BEERRUNNER

Genetics!!!! I have awesome calves...........and never do isolation calve exercises. :bigsmile:

BEERRUNNER

pro-tip: calf size is primarily genetic and won't change much even with regimented training. and calf work doesn't burn many calories. training calves is fine if you choose but the bulk of your leg work should be for the upper legs. squats, deadlifts, stiff legged deadlifts, and the like. 85% of the time on the big lifts, 10% of the time on the little lifts like calf work, and 5% of the time admiring how bad *kitten* you look in the gym mirror. selfie taking optional.

^^^ This guy knows whats up!

dbrightwell1270

I do power cleans. The 2nd pull does wonders for calf muscle development as well as forearms, lats, quads, and core muscles.

MinMin97

Thank-you! I especially appreciate the links to vids/articles, as this helps me to know things and visualize them too. I'll look into the power clean, and perhaps use the stairmonster as my "bleachers."
Any other tips? I'll be checking back.....

btw, I love deadlifts, a favorite. But I know only one kind, not the totally straight legged one. I did them on Monday, 3 sets of 20 using 60lbs.

PikaKnight

Why are you doing such high reps? if you can do 20 reps at 60lbs I bet you can handle a lot higher weight.

1-5 reps is for strength
6-12 hypertrophy
13+ endurance

I would recommend you read/look into Starting Strength, Stronglifts, AllPros, and Wendler and maybe give one of those programs a try. Or at least read them to get a bit more knowledge about weight training.

DavPul

Pssst. A little higher for calves. Like 15-20ish for most people.

MoreBean13

Thank-you! I especially appreciate the links to vids/articles, as this helps me to know things and visualize them too. I'll look into the power clean, and perhaps use the stairmonster as my "bleachers."
Any other tips? I'll be checking back.....

btw, I love deadlifts, a favorite. But I know only one kind, not the totally straight legged one. I did them on Monday, 3 sets of 20 using 60lbs.

20 rep sets of deadlifts!?!?!?!?! Noooooooooo! 60 total reps?! That is crazytalk.

It might seem counterintuitive, but you're going to hurt yourself that way. Up the weight, and do 5 rep sets, where you set the weight down and reset your form between each rep.

norrisski

I love seated calf raises (went from 25 pounds to 80 pounds in 4 weeks) and standing calf raises. Can also isolate the calves on the leg press machine. I only do 12-15 reps with them but boost up the weights. Good luck with them.

MinMin97

Why are you doing such high reps? if you can do 20 reps at 60lbs I bet you can handle a lot higher weight.

1-5 reps is for strength
6-12 hypertrophy
13+ endurance

I would recommend you read/look into Starting Strength, Stronglifts, AllPros, and Wendler and maybe give one of those programs a try. Or at least read them to get a bit more knowledge about weight training.

Awesome. Good to see a breakdown. I tend to highly value flexibility and form (ie, I don't end up injured). So without having read a particular book/program, this is what I have done. I am very flexible, and I don't get hurt from my deads. Good to know I can increase weight and decrease reps. And, DavPul, I need to check out barbell squats. So, this also builds calves?

MinMin97

dbl post

lorigem

Question: Since this topic deals with calves. Do you HAVE to work out calves? I mean, I'm doing all other compound lifts but my calves, thanks to my Dad, already look nice and strong. If I forgo isolated calve exercises, will that be the end of the world?

PikaKnight

Pssst. A little higher for calves. Like 15-20ish for most people.

for the breakdown I gave? I was talking about her deadlifts but I didn't know that about calves. Thank you Dav! I learn something new from you at least once a week..hahaha

drefaw

Deadlifts, Clean & Jerks and Squats. I also do calf raises on the leg press between sets. And I have a cool little machine that I do toe raises(foot curls) on for the front of the leg(shins) also ...

I go in the 10-15 rep range as well on calves ..

MoreBean13

Question: Since this topic deals with calves. Do you HAVE to work out calves? I mean, I'm doing all other compound lifts but my calves, thanks to my Dad, already look nice and strong. If I forgo isolated calve exercises, will that be the end of the world?

No, you don't have to at all. The reason to do it would be aesthetic purposes or some specific rehab, otherwise it's unnecessary to do isolated calves as a part of an overall strength routine.

dbmata

I'm in the weight room at least 4 times/week, often 5. I feel clueless about how to w/o calves.....I do them holding a 40lb bar in between sets of other things, toes straight 50reps, toes out 50reps. Not sure what else to do to make gorgeous calves??

I do squats and deadlifts. Outside of the weight room I run and ride a bike.

JoRocka

I do a calve-ish workout.... when I do walking lunges- as I bring my foot together I go into a releve/passe position- then step forward into the next lunge.

but I don't do actual specific isolation's- I do enough dancing in releve- it's unneeded for me.

StaticEntropy

Soleus (predominantly slow twitch for most people): seated calf raise, lighter loads, higher reps.
Gastrocnemius (predominantly fast twitch for most people): standing calf raise, heavier loads, lower reps.

MinMin97

Soleus (predominantly slow twitch for most people): seated calf raise, lighter loads, higher reps.
Gastrocnemius (predominantly fast twitch for most people): standing calf raise, heavier loads, lower reps.

Here. I knew there were diff muscles in there. Thank-you!

mustgetmuscles1

Question: Since this topic deals with calves. Do you HAVE to work out calves? I mean, I'm doing all other compound lifts but my calves, thanks to my Dad, already look nice and strong. If I forgo isolated calve exercises, will that be the end of the world?

It is probably not necessary but I like to work them through the full range of motion that they dont really get with most of the big compounds. From the stretch (toes towards the shin) all the way to the contraction (tip toes).

A lot of people have trouble squatting really low because of lack of mobility in the ankle/calves. I do a lot of hiking and mountain biking and I want all of my leg to be as strong and flexible as possible. My calves have only grown about 1/2" in 2 years so it really isnt going to add a lot of size but the amount of weight has gone up significantly.

megsi474

With an olympic bar on my shoulders and the balls of my feet on a plate on the floor for a little more work.

Yogi_Carl

Not saying my approach is better but it is different because I use predominantly bodyweight movements. Calves being stubborn muscles to develop, you may find rep sets in the 15-20 range will do better (I acknowledge this has already been mentioend). I find lower reps end up with me pulling something if I use leg press or calf machines but 15-20 give a nice burn!

In bodyweight movements I am way beyond doing single leg calf raises so I get my Significant Other to sit astride my hips with me in a bent over rowing position and I do Donkey Calf Raises - look them up; they're fun if you get the right partner to work/play with!

The other one is from Acro-Yoga. You lie on your back with arms and legs vertical. Your partner lies face down onto your hands and feet - shoulders resting on your hands and thighs resting on the soles of your feet and - for calf development - you perform Calf Raises by pointing the balls of your feet, raising your partner up at the thighs. Even more fun!