Has anybody out there came up with a good calf routine that produces results. I know what works for someone might not work for another but I need some help. At 5 foot 10, I weigh anywhere from 195-205 with 15 inch calves, they suck!!! Any help would greatly be appreciated.
I’m pretty much in the same boat, my calves have been looking the same since i was about 13. One thing I’ve always noticed though is step aerobics instructors usually have pretty good calves, so I guessed it was due to the high volume, I’m not prepared to step my way through countless classes but I have just started the Ian King program outlined in T-mag a week or two ago (its pretty high volume) and my god did my calves ache for 5 whole days, anything that produces that sort of pain has to cause growth. I’ve only just started so i can say it definitely works but what have you got to lose. Hope it helps
Look in the FAQ section and try the workout CP prescibes for people with your problem. I did it and had good results, not to mention the worst DOMS I’ve ever had in that particular area.
I’ve had the same problem for quite some time. The program I had the most success with was by Poliquin. It was kind of an ass-backwards approach. High reps for the gastroc and low res for the soleus. It had different volume on both days and was performed first in my leg workouts. My calves grew 3/4 inch in 8 weeks on that program and that was without gear. I still need work on my calves. I’m about 200-205 and calves are a measly 15 1/2.
yea, poliquins calf workout, is um incredible, i’ve managed to put 1 inch on my calves the first time i used it and 3/4 the second time (about 2 months later).
join a gym with GOOD calf machines. The standing CR gives me nothing but arch pain, but the rotary plateloder stuff by hammer is good, as well as the better donkey CR machines. Also make sure they have a good seated calf machine, not the crappy type where the pad always slides off you quad during the set.
For big calves start hiking up steep terrain with lots of weight on your back
Poliquin’s calf routine has worked well for me. It’s in Issue #1 under “A Question of Strength.”
Ian King also has a calf program out. It was reprinted in Reader Mail a few isues ago, but it first appeared in his old ‘questions of power’ column at t-mag.
I had very limited calf growth for years trying to work them like other muscles at 5-8 rep range. Once I started doing sets of 20-30 reps, limiting rest, and learning to fight the burn, they rather magically started growing.
I start with bilateral seated raises, 25-30 reps, 1 minute rest, 2 sets, then go to unilateral standing bodyweight raises with no rest between sides for 3 sets to failure (usually 8-15 reps at the most). Gets 'em sore every time.
I think this routine agrees with the generalized impression that higher volumes are needed for calves.
Good luck, and learn to burn! - Nylo
What’s worked for me, in addition to really moving through the initial pain barrier with calf work, is splitting my calf work into two weekly workouts. On quad dominant day I perform standing calf work; on hamstring day I do seated calves. I’ve found that I’m stronger in all respects for each workout, thus my poundages have gone up markedly (as has the size of my calves). Calves can handle a ton of work; I dare say you should attempt to overtrain them with two workouts each week and see what happens.
Use Ian’s program!!!