The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 8 of 8
  1. #1
    Senior Member charles_316's Avatar
    Join Date
    Mar 2006
    Location
    Ontario, Canada
    Posts
    382

    target rep range for standing calf raises?

    i can do standing calf raises pretty easily.... i usually do 3 sets x 12 reps...

    however, im wonderin for hypertrophy and size gains, it's probably better to do short HEAVVY sets rite?

    like maybe 450-500 pounds ? at my gym, there is a machine to use for this and i can do 390 up to 10 reps for sure...

    also, i hold for a second at the top of my tippy toes..
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Oct 2005
    Posts
    0
    You should hold for a second at the bottom too, and get a nice deep stretch. A lot of people bounce at the bottom.. that's just cheating.

    I had the best results on WBB1 with 4x10 (everything else on the routine is 2x6-8.)

    My calves are proportionally way too big for my body.. they've now over 16" and I'm identical stats as you. I think i've just got good genetics though.. I wouldn't attribute it directly to 4x10.. it just seems that I can add an inch to my calves whenever I like :S

  4. #3
    Senior Member getfit's Avatar
    Join Date
    Jul 2004
    Location
    montreal quebec
    Posts
    17,445
    gaining weight also helps in calf growth
    You will soon see Getfit in OngII Flying Knee Thingys of Doom see if the feisty greek can survive the kicks of Steel Leg From Shaolin Soccer,Dim Mak(def touch) from ChungLee,and Flying Crane by Daniel-san-El Pietro

    Spray it with windex greek!-the famous El Pietro

    You be quiet or i'll clean and press your narrow francophone self-Callahan

    Lift for gains,not glory.Control your ego and the weight

    What a strong girl! This leads me to believe you can severly injure most of the male population-Nick Hatfield

    You're blazing white hot,anyone ever tell you that? Sometimes i think you have fingers faster then Superman when it comes to posts on WBB forums.
    Hot in terms of both speed and... well new hotness- Stash

    gain 50lbs-Anthony

  5. #4
    Wrecker of Homes d'Anconia's Avatar
    Join Date
    Mar 2005
    Location
    SoCal
    Posts
    5,974
    I'm a firm believer that not much other than squats needs to be done for good-sized calves. I only do one set of calf raises but 3-4 sets of heavy squats. Of course calf development isn't at the top of my list since my calves are naturally fairly large.

    SQUAT!
    ...........||High School||.....||July '05||.......||January '09||
    Bench.........225x1...............275x1.................?
    Squat...........?.......................?....................365x5
    Deadlift........?.....................315x5...............435x5
    Weight........180...................192...................185
    BF%.............?......................12.....................12
    Time to Get Ripped
    Pictures of Me

  6. #5
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Standing calf work hits gastrocs more than soleus, and gastrocs tend to be predominantly fast-twitch, which would generally suggest short, heavy sets.

    Long pauses at the bottom. Like, 3 seconds at least.

  7. #6
    Senior Member charles_316's Avatar
    Join Date
    Mar 2006
    Location
    Ontario, Canada
    Posts
    382
    does sitting calf raises mostly hit the soleus then ?
    Age: 25
    Height: 5'7"
    Weight: 175lbs
    Body Fat around 12%
    Biceps: 14.5"
    Chest: 38"

    Bench Press: 225 x 10 reps and 275 pounds x 1 rep
    Deadlift: 405 pounds x 1 rep
    Squat: 335 pounds x 3 reps

  8. #7
    Wannabebig Member
    Join Date
    Mar 2006
    Posts
    10
    what rep range do yall reccomend for increasing leg power/jumping abillity?

  9. #8
    Just watch me ... Built's Avatar
    Join Date
    Feb 2005
    Posts
    9,912
    Quote Originally Posted by charles_316
    does sitting calf raises mostly hit the soleus then ?
    Yep. And they're predominantly slow twitch and may respond better to longer sets. Still pause at the bottom.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •