I just read through some of Poliquins Top 20 Tips and for calves he says to do a high volume day and a low volume day, do certain exercises suit certain protocols?, what should i do for high volume day and then for low volume day? or does it really matter?
Hit them a lot and hit them hard. Try both ways, see which one works better.
Hint: Almost everyone I’ve ever known in the history of bodybuilding has gotten bigger calves through high volume and gaining all around LBM.
*looks at Hugh Jassman’s Avatar Uhm what was the question again?
In all seriousness generally the rule is any seated variations/bent knee exercises. Stay in the 12-15 rep area. Standin e.g. like donkey calve raises or your run of the mill standing raises you go heavier and in 6-8 rep area.
I like to ramp up (3-4 sets) to an all out set to utter failure. Then I’ll do a big drop set/pyramid down whatever you want to call it. Until I’m doing calve raises with some light ass weight at the end.
Try the DC protocol also, 15 sec stretch at the bottom (yes on ever rep you hold) (you will probably have to drop the weight compared to your normal work as the long added stretch is brutal to say the least) Yeah I’ve been a pansy as I’ve done them the other way lately. Guess I’m due for some DC calve work next round. ouch.
Thats the best of calves article. I did #4: The Infamous Luke Sauder Calf Routine and I put 3/4 of an inch on my calves in a month and a half. Its grueling, especially the first 2-3 times you do it, and it takes a good chunk of time to complete the high-volume day, but it works.
[quote]Htowner wrote:
Thats the best of calves article. I did #4: The Infamous Luke Sauder Calf Routine and I put 3/4 of an inch on my calves in a month and a half. Its grueling, especially the first 2-3 times you do it, and it takes a good chunk of time to complete the high-volume day, but it works.[/quote]
Seconded. I put some good size on my calves as well with the Luke Sauder routine in a short time. Give it a try.
Thanx, good article, cant believe i missed it, but with the Sauder routine, on high volume day (brutal), you do A1-A2 twice, and B1 you do 10x10-30? wheres the extended set and the mini set?
You actually do the A1-A2 set 3 times. I would assume the extended set is the 10x10-30 since there is only 10 seconds rest between sets, and I dont know about the mini set. All I know is that protocal is DEVESTATINGly effective.
Do them DC style. I’d fear them more than widowmakers…
hey , this article popped up again and i still don’t get this protocol:
B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
[quote]plateau wrote:
Do them DC style. I’d fear them more than widowmakers…[/quote]
Definitely this. I have not heard of someone’s calves not growing when doing them DC style. According to Dante the calves are the most intense, even painful bodypart to work.
“This is a two-day routine, with 48 hours between sessions. In other words, you’re going to train calves twice in a five-day cycle. One session is very high volume, the other is heavy with a lower volume. But don’t you worry â?? they both hurt like hell.”
So is it like
Day 1: High volume
Day 2: off
Day 3: Low volume
Day 4: off
Day 5: off
Day 6: repeat?
He says only 48 hours between sessions but then that would be 3x by day 5 and above he says twice in a 5-day cycle
Also has anyone leg press extensions rather than donkey calf raises and standing raises? At my gym the standing one only goes up halfway and theres no donkey calf machine
[quote]Hugh Jassman wrote:
hey , this article popped up again and i still don’t get this protocol:
B1) Standing Calf Raises 10 x 10-30 at a 111 tempo, ten seconds**
**In other words, you’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
[/quote]
10 sets of 10 to 30 reps and take 10 seconds rest between each set. So you’re going to do at least 100 total reps, and up to 300 depending on the individual.
I don’t think it matters if you do 10x10, or do 30 reps on set 1, and just keep hitting as many reps as possible in each subsequent set as long as you can hit 10 reps on the 10th set.
If you can do 10x30, hold a dumbbell in your hand.
[quote]pumped340 wrote:
“This is a two-day routine, with 48 hours between sessions. In other words, you’re going to train calves twice in a five-day cycle. One session is very high volume, the other is heavy with a lower volume. But don’t you worry â?? they both hurt like hell.”
So is it like
Day 1: High volume
Day 2: off
Day 3: Low volume
Day 4: off
Day 5: off
Day 6: repeat?
He says only 48 hours between sessions but then that would be 3x by day 5 and above he says twice in a 5-day cycle
Also has anyone leg press extensions rather than donkey calf raises and standing raises? At my gym the standing one only goes up halfway and theres no donkey calf machine[/quote]
I think it’s okay to train them 3x/week say M-W-F.
And yes, I do the donkey calf raises on the leg press. It’s so hard, I can’t even add weight. I still can’t do 50 reps for 3 sets. It’s so brutal.
[quote]Producer wrote:
[quote]pumped340 wrote:
“This is a two-day routine, with 48 hours between sessions. In other words, you’re going to train calves twice in a five-day cycle. One session is very high volume, the other is heavy with a lower volume. But don’t you worry Ã?¢?? they both hurt like hell.”
So is it like
Day 1: High volume
Day 2: off
Day 3: Low volume
Day 4: off
Day 5: off
Day 6: repeat?
He says only 48 hours between sessions but then that would be 3x by day 5 and above he says twice in a 5-day cycle
Also has anyone leg press extensions rather than donkey calf raises and standing raises? At my gym the standing one only goes up halfway and theres no donkey calf machine[/quote]
I think it’s okay to train them 3x/week say M-W-F.
And yes, I do the donkey calf raises on the leg press. It’s so hard, I can’t even add weight. I still can’t do 50 reps for 3 sets. It’s so brutal.[/quote]
Sounds good, how long have you been doing it and what have the results been so far?