Calves: When and how much volume

Rose18l
Rose18l Posts: 147 Member
in Goal: Gaining Weight and Body Building
Hi all...

I am a 22 year old student who has been weightlifting for about 10 months. During these months I think I did quite well. But one bodypart is lacking compared to the rest: my calves.

Recently I started a german volume training program. During leg day I tire out very quickly so don't really feel like doing calves afterwards. Is it oke to do it the day after leg day which is shoulder (pretty short workout)

The gym I go to has no separate equipement for calve training. So I am wondering what exercises you all recommend. Right now I use the leg press and lying hamstring curl machine for calve raises. Also what volume would you all recommend.

P.S I am not native in English so sorry for any spelling mistakes.

Replies

  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    I don't work my calves directly at all, and they still grew 1" during my bulk. But...ways I have worked them in the past was on the leg press machine or the Smith machine. You could probably get away with doing them on your shoulder day, but do you really need to work them?
  • Rose18l
    Rose18l Posts: 147 Member
    Proportionally I got bigger upper legs than calves. I would like to even it out a bit more.
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Rose18l wrote: »
    Proportionally I got bigger upper legs than calves. I would like to even it out a bit more.

    I actually think yours looks really good now. What are your quad and calf measurements?
  • Rose18l
    Rose18l Posts: 147 Member
    edited June 2018
    Quad is 56cm (22inch?) Calve is 30cm (11,8inch?)
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    edited June 2018
    Rose18l wrote: »
    Quad is 56cm (17inch?) Calve is 30cm (9inch?)

    Lol 22" and almost 12" that's not bad. Mine are 23.5" and 14" and they look proportionate.

    ETA, thank you, Google!
  • Rose18l
    Rose18l Posts: 147 Member
    I guess so, never really measured them. It is hard to compare as most people in the gym wear long tights
  • Davidsdottir
    Davidsdottir Posts: 1,285 Member
    Rose18l wrote: »
    I guess so, never really measured them. It is hard to compare as most people in the gym wear long tights

    Just based on your pics, they already look great.
  • sardelsa
    sardelsa Posts: 9,812 Member
    I don't see why you can't add some calves in when you can. While they are mostly genetic, you can probably help them out a bit. Think high frequency, high volume (so like 2-4x per week, 8-20 reps). Things like leg press and standing and seated calf raises are good.

    I don't work my calves at all... I am genetically gifted in that department. For reference, my thighs are 21" and calves 14.5" haha
  • pbryd
    pbryd Posts: 364 Member
    Rose18l wrote: »
    Hi all...

    I am a 22 year old student who has been weightlifting for about 10 months...

    Recently I started a german volume training program. During leg day I tire out very quickly so don't really feel like doing calves afterwards.

    Stop doing German Volume Training and look for a program more suitable for your training age. ie less volume.

    Train your calves 2 or 3 times per week, at the start of your workout, so you don't neglect them later.

  • Rose18l
    Rose18l Posts: 147 Member
    sardelsa wrote: »
    I don't see why you can't add some calves in when you can. While they are mostly genetic, you can probably help them out a bit. Think high frequency, high volume (so like 2-4x per week, 8-20 reps). Things like leg press and standing and seated calf raises are good.

    I don't work my calves at all... I am genetically gifted in that department. For reference, my thighs are 21" and calves 14.5" haha

    Your legs look great. Same for davidsdottir legs
  • Keto_Vampire
    Keto_Vampire Posts: 1,670 Member
    Hard to go wrong with standing calf raise & seated calf raise 2-3X per week; lower reps one day, higher reps one day, alternate. Takes a long time & commitment to grow...very genetic, but still worth it to train them even if they might look only like 5% better. I typically do super sets calves <-> quad or hamstring movement, not neglecting until the end of workout
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    They say that a standing calf raise works the gastrocnemius muscle -- one of the two muscles that make up the calf -- while a seated calf raise targets the soleus muscle -- the other one -- better.
    That's because the gastrocnemius attaches at the femur. So it is engaged when you are standing, but it is taken out of the equation when you sit.
    People say you cannot do much to build your calves. That's not true. Almost everyone has this sense that it is hard to build the calves, so the fact that it is difficult is almost certainly true. But you can build the calves. People do. Lots of them. It just takes maybe a lot of work.
    I suspect calves are hard because the calves get worked all the time, and they get worked with a lot of weight -- that is, your entire body weight. You put a lot of body weight stress on your calves when you run, you put a lot of stress on them when you walk. But you can -- and do -- walk without pushing a lot of weight with your thighs or butt.
    Good luck.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited June 2018
    As long as you are eating in a surplus and have proper volume you can accomplish hypertrophy in any muscle including calves.

    I found Myo-reps are more than efficient work for those I train that have goals of hypertrophy for muscles that typically don't get attention through compound exercises. It doesn't take long and really stimulates the muscles. I would start out with bent over donkey calves raises 2-3 times a week utilizing Myo-reps scheme.

    I train mine about once a year and my most liked video on IG post ever(2nd is not even close) is me flexing my 17.5" calves ;). I think my thighs are pretty small for my height at 28" (6'3")but I train more for strength than size.

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