my calfs are coming up some. rate the importance of standing calf raises vs calf raises on the leg press machine.
seated is best for the soleus, how about the gastrocnemius
Does anyone have past or present bigger calfs than Erik Fankhouser? Don’t say Yates because i won’t believe you.
Also frequency and rep ranges that work well. i get that it is largely a case of that works for people individually.
i love training calfs and legs!!! i always was a chicken legged b-ball player in my youth. now it’s January in Vermont and i where shorts everywhere i go.
I have found the best way to train calfs is a step placed in the smith machine. Can use much more weight on it.
I use rep ranges around 8 to get best results for me.
[quote]power_bulker wrote:
hardgnr wrote:
The upper calves are usually primarily fast-twitch dominant so a lower rep range(6-8) in theory should work better.
I started seeing results when I was training them about 2-3 times/week.
Don’t forget donkey’s either, they are pretty good also.
Has anyone tried donkeys using a dip-belt?[/quote]
CT had a great article on calf training. It’s helped mine.
He said do 3 sets of 30 reps for your soleus and 4 sets of 8-10 reps for gastrocnemius. Basically the soleus responds to higher reps, the gastrocnemius to lower reps.
I’ll echo what Waylander referenced. The difference in fiber type makeup of the two distinct muscles in the area has really allowed me to address my lagging calves, and in the last 5 years, they have totally become a strength (I get the implant jokes from my buddies -lol).
SOmething else that helped me a lot, was that there was no way I could do justice for both the Gastroc and the Solei after I had finished a full upper leg session, so I started doing Gastroc work after my chest session, and solei work after my quad/ham session.
This allowed me to hit 'em harder, with a bit more volume, and without having to resort to training them more often than any other bodypart (I never really made much progress until I started hitting each bodypart once a week).
SOmething else that helped me a lot, was that there was no way I could do justice for both the Gastroc and the Solei after I had finished a full upper leg session, so I started doing Gastroc work after my chest session, and solei work after my quad/ham session.
This allowed me to hit 'em harder, with a bit more volume, and without having to resort to training them more often than any other bodypart (I never really made much progress until I started hitting each bodypart once a week).
S
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I’ve been having the same problem. I’m going to try this and see if it works. Thanks for the tip.
I am proud to admit that finally I have made my calves grow, a lot.
Similar as what was revealed above, increasing frequency helped, and training the gastrocs heavy and soleus lighter with greater volume was a recipe for success.
I regularly perform donkey calf raises with a dip belt, however, I like to do them single-legged. In fact, this is something that I do quite a lot, specifically at the start of the calf session and then follow up with bilateral work. The unilateral stuff at the start may allow for greater recruitment of fast twitch fibre. A superset I like to perform is this:
Another thing that has really helped, and I cant overemphasize the difference this has made, is to perform my calf training without shoes! The increase ROM, lack of arch support, and ability to use the toes has really made a huge difference.
Another thing that has really helped, and I cant overemphasize the difference this has made, is to perform my calf training without shoes! The increase ROM, lack of arch support, and ability to use the toes has really made a huge difference.
Try it. [/quote]
This seems so obvious, I can’t believe I haven’t tried this lol. I’m gonna have to give that a shot.
Take a look at any of the old time pictures of Arnold etc training Calves, always barefoot.
You may have to lower your weights at first, I did, but the contraction and stretch you receive is huge. Plus it allows you to grip and use your toes (try to rotate onto the big toe).
See what you think!
[quote]waylanderxx wrote:
Dave Rogerson wrote:
Another thing that has really helped, and I cant overemphasize the difference this has made, is to perform my calf training without shoes! The increase ROM, lack of arch support, and ability to use the toes has really made a huge difference.
Try it.
This seems so obvious, I can’t believe I haven’t tried this lol. I’m gonna have to give that a shot.[/quote]