I just saw a pic of myself in shorts and from the knees up I look fine. But my calves are sad
, very sad. I work out at home and have a power/squat rack and about 400lbs of free wts.
I know that the best calf builder is heavy raises on the leg press sled but i dont have one. What is the best calf builder with what i have?
Standing calf raises on an block/step with a barbell across your shoulders. You can also do seated calf raises off of a bench with your feet elevated and a weight resting on your quads.
Build yourself a step from wood and cover it with carpet. You can do calf raises on that just fine. Hold a dumbbell in one hand and use the other for balance.
For a starter routine, try 10 sets of 10-12 reps, slow negatives (at least 2 seconds to lower yourself) to full stretch, and a maximum of 60 seconds rest between sets.
Jump rope. I’ve been doing Coach Davies Renegade Rope Training for 4 weeks and ALL the muscles in my lower leg have been growing like crazy.
You can follow Charles P’s Calf program from one of the first issues, if you make a few things. Day One: 1) Donkey Calf Raise - Use your dipping belt and some extra chain to secure the weight to yourself and then one the calf block do donkey calf raises. In the old days before donkey calf machines we used to have our training partners sit on our backs (Check out Pumping Iron - The Book). 2) Seated Calf Raise - Using a 2"x6"x24" with two 2x2x24 nailed on the outside and padded, put the bar in the groove, sit down and place your feet on the calf block and exercise. 3) Standing calf raises were already covered above. Day Two is only Standing Calf Raises.
Best of Luck.
Jump rope hands down in my opinion. Also walk or run on the sand at the beach.
pretty much everythig has be touched apon above, but try doing chad waterburys 100 reps on the days you dont do calves. (go to previous issues, i think its in early may or late april to read the article.) after 6 weeks, youll be able to train your calves 3 times a week, and now i hit mine 4 times a week
the best calf builder id definetly the standing calf raise.make great use of the power rack and load the bar. you will have to get yourself a block or some of these eqipment stores or websites will have a plate of somekind so your heels can be elevated to do calf raises. trust me thats the best exercise,doing them slow and squeezing at the top with a hold for about 2 secs your calves will be burning , but go another rep or 2 after that . yeah baby
Give my “100 Reps to Bigger Muscles” routine a try. It has worked wonders for many stubborn body parts. Be sure you are also performing 2-3 high intensity sessions for the calves each week - along with the program. You can find it in issue #206. Good luck!