The Intelligent & Relentless Pursuit of Muscle™
Muscle Sorority
 
Wanted: Calf Development
1
 

ElizabethFL
Level 1

Join date: Apr 2010
Location: Florida, USA
Posts: 10

I've been training hard lately and I've realized that I've really overlooked my calfs. It's not that its a stubborn body part, its just that I haven't been training them enough. But I don't have many ideas. Does any one have any good calf routines - especially circuits. FYI - I'm trying to obtain a figure athlete physique. Thanks in advance ladies!

  Post New Thread | Reply | Quote | Report
 

JonEightPackGuy
Level 1

Join date: Dec 2006
Location:
Posts: 2421

Calf raises and donkey calf raises with heavy heavy weight, something around the 4-8 rep range, but each rep needs to have a couple second hold flexing your calves heavily.

They are way stronger then anybody gives them credit for, you can put alot of weight on them before they waver. Load up.

  Post New Thread | Reply | Quote | Report
 

zinck
Level 4

Join date: Jun 2003
Location: New Jersey, USA
Posts: 47

First, you look incredible. Second, I love strong calves on a woman, my wife in particular. I've used the following routine successfully several times. If it works on my tall, long-limbed body, you should respond great:

http://www.tmuscle.com/...er_calf_routine

Effective and painful. You'll limp for several days. After a month of this I switch over to a lower volume routine, rep range similar to what JEPG suggested above. Always accentuate the stretch portion of any calf exercise.

Good luck and post progress pics of those gorgeous gams.

EZ

  Post New Thread | Reply | Quote | Report
 

MaximusB
Level 5

Join date: Apr 2006
Location: California, USA
Posts: 14295

Also, try to make it a point to stretch the calves between sets. Sometimes tight fascia can limit growth, and stretching as well as massage can help to "make room" for more growth.

  Post New Thread | Reply | Quote | Report
 

CBear84
Level 1

Join date: Aug 2008
Location: Ohio, USA
Posts: 4533

jump rope

  Post New Thread | Reply | Quote | Report
 

trav123456
Level

Join date: Mar 2009
Location:
Posts: 4626

CBear84 wrote:
jump rope


stfu newb

  Post New Thread | Reply | Quote | Report
 

CBear84
Level 1

Join date: Aug 2008
Location: Ohio, USA
Posts: 4533

trav123456 wrote:
CBear84 wrote:
jump rope


stfu newb


your lack of puss pic disappoints me.

  Post New Thread | Reply | Quote | Report
 

trav123456
Level

Join date: Mar 2009
Location:
Posts: 4626

CBear84 wrote:
trav123456 wrote:
CBear84 wrote:
jump rope


stfu newb


your lack of puss pic disappoints me.


w/e I'm cranky from getting no puss

better?

  Post New Thread | Reply | Quote | Report
 

Hugh Jassman
Level

Join date: Jan 2009
Location: Australia
Posts: 502

Bwahaha fucking pwned!^

  Post New Thread | Reply | Quote | Report
 

drty070x
Level

Join date: Mar 2011
Location: Michigan, USA
Posts: 24

I do standing toe raises, seated toe raises and basically an ankle curl, I'm not sure if that's the correct term.

  Post New Thread | Reply | Quote | Report
 

Eazy
Level 100

Join date: Jun 2006
Location: Ohio, USA
Posts: 1135

Pushing a Prowler, if its available to you or dragging a sled are some of the best ways to build really great calves. Not only that but they will also help to build strong legs, glutes, and additionally get you into great condition.

  Post New Thread | Reply | Quote | Report
 

Lisztening
Level

Join date: Dec 2011
Location: Ontario, CAN
Posts: 54

After heavy calf work, Farmer's Walks are nice to finish up a leg day with, if you walk on your toes. It's nice forearm work on top of that, another body part that typically benefits from extra work.

  Post New Thread | Reply | Quote | Report
 

winston43
Level

Join date: May 2008
Location:
Posts: 122

i wonder that no matter what you try if you have high calves will you end with roger stwart calves .. one leg a time negative work volleyball . drop sets . etc . should ask a stength coach ..

  Post New Thread | Reply | Quote | Report
 

mnsprinter
Level

Join date: Apr 2012
Location: California, USA
Posts: 7

I'm a track athlete with big defined calves. people actually point it out all the time. This is what works for me. Try running intervals in sprint spikes. Sprint specific spikes have a really stiff sole, and plan on spending about $100. start with small volume, so that you don't get tendonitis. 5X 100m would be a good starting point.

as a byproduct you'll get great conditioning and shouldnt have to sacrifice too much strength. I've never done any sort of calf raise because they're boring (to me) and the people i usually see doing them have little calves.at 155lbs and 3% body fat (hydrostatic weighing and DEXA confirmed)

my calves are about the same size as most of the competitive body builders I see in the gym. too bad my quads won't grow like that.calve raises may work for some, but when you get up to 6X300m at around 90% with 3-5 minutes recovery, you should have bulls instead of calves.

  Post New Thread | Reply | Quote | Report
 

lawndarts
Level

Join date: May 2011
Location: Alabama, USA
Posts: 9

hill sprints help to isolate the calves. I tend to get shin splints easily so I stretch my calves every chance I get.

  Post New Thread | Reply | Quote | Report
1