PDA

View Full Version : Need opinions on calves...



fpr
05-16-2008, 09:12 PM
Are they just fat? Genetics? I've been trying for ages to get that nice defined calf for ages... no luck. My routine is fairly well rounded, and I'm working calves twice a week... what do you guys think, is it a result of lowering bf?

Travis Bell
05-16-2008, 09:17 PM
high volume really worked wonders for me. Super high reps, like sets of 30 worked pretty well.


Then my eyes were opened to powerlifting and the realization that calves were about as important to me as my six pack

MNRob
05-16-2008, 09:22 PM
If you figure out the secret to making your calves grow, keep it quiet, patent it and sell that MOFO for big cash:ninja:


<--------Has chicken legs

Ramstein85
05-18-2008, 06:56 AM
I second the high volume thing. Standing calf raise with dumbells or seated one for the tibia calf area.

bjohnso
05-18-2008, 07:51 AM
Your calves look pretty good to me.

BFGUITAR
05-18-2008, 10:48 AM
Cankles!

Man I dont know why people care about their calves so much.

Xand
05-18-2008, 11:38 AM
Try slow reps. 1 sec up, 5 secs down, 15 sec stretch-- as heavy as you can. 15 reps.

jAy_Dub
05-18-2008, 01:09 PM
I've gotten my calves to grow by pausing at the top for about 2-3 seconds and then at the bottom as well of whatever exercise your doing. You'll really feel a good burn. Don't rush the reps, just go nice and slow.

fpr
05-18-2008, 10:13 PM
Cankles!
Hey, hey, don't go there Mr. 225 :evillaugh:





Man I dont know why people care about their calves so much.

It all depends on what your goals are. I'm not looking to be able to lift huge numbers, I just want to look hayooge.

Jordanbcool
05-18-2008, 11:32 PM
Try slow reps. 1 sec up, 5 secs down, 15 sec stretch-- as heavy as you can. 15 reps.

I second this. This is the only reason and way I have calves at all.

Patz
05-19-2008, 04:59 AM
Your calves aren't that small. You should get a better idea what you're working with if you lower your bodyfat some more.

Gabrielle
05-19-2008, 12:16 PM
I would disagree with the high volume suggestions. Super heavy calf raises, either seated standing or both.

Nosaj
05-19-2008, 05:24 PM
Your legs look balanced, and everything looks good. You're just hairy and higher bf%. I'm one of those people with genetically good calves (opinion of course), but I think that made me train them even harder because I liked them so much. I always train calves to failure, at 12-15 reps for 9~ sets, twice a week if you want. Heavy grows mass, running/lighter weight burnouts helps with conditioning.

fpr
05-19-2008, 07:23 PM
I'd say I'm about 16-17% bf, hopefully once I lose some weight they'll look better.

I weigh about 213 in these pics. I'm thinking about going up to 235 then cutting.

Me at 200lbs when I first started about 10 months ago:

http://www.wannabebigforums.com/attachment.php?attachmentid=24503&d=1183684667

Me after a bulk at 222-225 lbs:

http://www.wannabebigforums.com/attachment.php?attachmentid=25334&d=1198119136

me as of today, 213 lbs:

Jason Pegg
05-19-2008, 09:10 PM
DC style calf exercises worked wonders for mine. Theyve blown up alot since i started hammering GHRs as well, both size and seperation wise.

Jason

BigRic
05-19-2008, 09:22 PM
I just wanted to say this reminded me of an Entourage episode in which drama wants to get calf implants.

nhlfan
05-19-2008, 11:14 PM
I just wanted to say this reminded me of an Entourage episode in which drama wants to get calf implants.

hahahaha same here, that's exactly what I was thinking!

Nosaj
05-20-2008, 01:38 AM
Bro after seeing those pics, you need to start worrying about your upper body. You're all legs man! Bring out the shoulders/chest/lats and cut down to single digits and you'll be looking ace. Keep up the hardwork!

Patz
05-20-2008, 05:41 AM
It must be hair, because you're a lot leaner than I expected based on those first leg pics. My calves look leaner than yours, and I'm not nearly as lean overall. Some people hold fat in strange places and all, but still...it's probably more hair than anything.

fpr
05-20-2008, 11:45 AM
Yeah, I don't know why my upperbody is lagging so much, this is my current routine:

Monday: Upper Body


Bench Press: 4 sets of 6-8 repetitions
Bent Over Row: 4 sets of 6-8 repetitions
Dumbbell Shoulder Press: 3 sets of 10-12 repetitions
Bicep Curl: 3 sets of 10-12 repetitions
Rope Tricep Pull-downs: 3 sets of 10-12 repetitions

Tuesday: Lower Body

Front Squat: 4 sets of 6-8 repetitions
Deadlift: 4 sets of 6-8 repetitions
Lunges: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Standing Calf Raises: 3 sets of 10-12 repetitions

Thursday: Upper Body


Incline Bench Press: 4 sets of 6-8 repetitions
Lat Pull-down: 4 sets of 6-8 repetitions
Barbell Shoulder Press: 3 sets of 10-12 repetitions
Front Lateral Raises: 3 sets of 10-12 repetitions
Dips: 3 sets of 10-12 repetitions

Friday: Lower Body

Back Squat: 4 sets of 6-8 repetitions
Stiff-Legged Deadlift: 4 sets of 6-8 repetitions
One-Legged Squats/Leg Press: 3 sets of 10-12 repetitions
Hamstring Curl: 3 sets of 10-12 repetitions
Seated Calf Raises: 3 sets of 10-12 repetitions

I got this routine off of bb.com, been doing it for about two weeks now. Previously, I was probably doing more back exercises than chest exercises. We'll see.

Nosaj
05-20-2008, 03:31 PM
8-12 sets of chest all week long, split between 2 days, and depending on dips being weighted or not. That's weak bro. Put chest all on one day, make it 9-12 sets, and 8-12 reps, induce hypertrophy. Throw some flys (db or cable) after heavy benching to really break down the muscles, plus it's fun, and it sounds like the volume change would be great for your body, then cut back down when you start to plateau. You need to promote growth though, 1 exercise a day (1.5 on upperbody day 2) just isin't gonna cut it. I'm not promoting overtraining by any means, but you're at the other end of the spectrum.

MillerTime1485
05-20-2008, 03:51 PM
Personally I noticed my calves were WAY bigger went I did the 100M in highscool, they were huge and I honestly didn't even work them out. Now that i've been out of highschool for a few years and im actually training my calves 1) im slower which sucks and 2) they arnt as defined. I've never tried the heavy weight slow sets tho that sounds like a good idea.

fpr
05-20-2008, 08:04 PM
Yeah, I'll have to switch it up... I feel like I've been getting weaker too. THanks for the help

EDIT: Come to think of it, that may have been a beginner's routine, lol

fpr
05-20-2008, 08:11 PM
and before i was only doing 6-8 reps for 2-3 sets... maybe that's why

ignignokt
05-29-2008, 12:26 AM
Don't wear shoes. The arch support is cheating your calves. And train your calves until the pain makes you crazy. If your calves don't get pumped then your technique/form is likely a problem.

I'm on a mission to fix my lagging calves. These simple changes to my routine have paid off for me (...but I still have a ways to go).

fpr
05-30-2008, 09:07 PM
Do you guys think I should switch up my weight/volume each week? E.g. One week do 10-12 reps @ about ~70% , next week 6-8 reps @ ~85%. I'm going for hypertrophy not necessarily strength.