Calve training.

[1badMF]

The body part that I'm having trouble with is my calves. They have greatly improved over time but I want them to grow more mass.. I think I either over train or under train them when I change up my workouts.

Here's what I do on leg days.

3 sets squats
3 sets leg press
3 sets leg curls
3 sets leg extensions
3 sets seated heel raises
3 sets standing heel raises

[SonofBone]

Found this excerpt pertaining to to Calves from The Bodybuilding Truth...

COOKED CALVES--IN UNDER 4 MINUTES


How are your calves? Mine suck. Actually, by normal people's standards, they're pretty good. But by bodybuilding standards...well, let's just say that Dorian Yates wouldn't be intimidated by a toe-to-toe comparison.

So if my calves are only "so so", what makes me qualified to write an article on calve training? Doesn't it make more sense to hear from someone with extraordinary calves? Ironically, anyone with outstanding calve development is the last person to be giving advice on improving the lower leg. They're the ones who have it easy -- the lucky few born with lots of fast twitch fibers in the lower legs. That's because, more than any other muscle group, the size and shape of one's calves is determined by heredity. People with a genetic disposition for shapely muscular calves need only to walk and their calves will look good. Bastards.

For the rest of us mere mortals, it's different. Like most bodybuilders, my calves have always resisted growth--so much so that not too long ago they bore a striking resemblance to a pair of pool cues. It was pitiful! I've had to battle for every centimeter of growth but despite all the effort, nothing
seemed to help. I tried everything. Then it hit me. It was so simple. (As most "discoveries" are.)

After years of trial and error, I finally found the secret to adding precious muscle tissue onto those stubborn soleus.

HEEL UP--HEEL DOWN--WHAT ELSE?
Let's face it, the calves are pretty limited in the way they can be trained. Everything is a toe raise of some sort. Add into the mix that they don't provide a satisfying pump, as is the case when working the chest or arms. They just burn. The key to killer calves isn't in the exercises, but in the method in which they're employed.

There are two theories to calve training. Because the muscle group consists of mostly slow twitch (red) muscle fibers, the potential for growth is limited. Slow twitch muscles are designed for endurance, leaving the presumption that the calves should be trained with high reps. The opposite school of thought is: because the calves are used to performing thousands of reps each day (walking and running) they need to be "shocked" with low reps and heavy weight. "Light" work won't work since the thick ankle bone and Achilles tendon are capable of withstanding tremendous pressure, therefore it stands to reason that working the calves with a heavy load would be necessary. Both theories are valid. Both theories are flawed.

GET IT OVER WITH!
It's been my experience that calves respond best when worked quickly. That doesn't necessarily mean that the reps should be fast. Instead, the total reps should be condensed into as little time as possible.

That's the key.

It may be hard to believe that any workout session that lasts for only a few minutes can be very effective. Yet, in the case of calve training, it's not only possible--it's preferable.

Here's how it's done.

Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.

Use a weight that you would normally choose for a twenty rep set.

Complete the 20 reps and continue until you can't do another rep.

Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.

Proceed in this fashion until you reach the target goal of 75.

That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four minutes nonetheless.

WARNING!
You may feel a tinge of guilt that the routine took so little time but you'll have a different point of view the next day when your calves are aching like they've never ached before! Do not be tempted to do more work! Wait and see. If you're still able to walk, you either didn't go heavy enough or you allowed too much time between "sets."

Once you're able to tolerate this routine, increase the number of reps to 100. Once that becomes too easy, (which I wouldn't count on happening in the near future) add more weight.

I found this routine to be, by far, the most effective method for packing some well earned muscle onto the calves. Even the hardest gainer can add size and shape to their lower leg as long as they can tolerate the torture required to "keep going" and complete the work out in as short a duration as possible. But make no mistake about it--when following this program it's going to feel as if someone is pouring acid on your calves! (And who says calve training can't be fun?)

Now you don't have any excuses. Four minutes is nothing! But a great pair of calves is a most envious "finished touch" to the complete physique. If this routine worked for me, (stick leg Nellie) it can work for anyone. Give this four minute workout a try for a month and see for yourself if it doesn't make a dramatic difference in the size and shape of your calves.

Even if your calves aren't your best bodypart, there's no reason they can't look good. All it takes is 4 minutes a week. And a high tolerance for pain.

[Curls4dGirls]

Found this excerpt pertaining to to Calves from The Bodybuilding Truth...

COOKED CALVES--IN UNDER 4 MINUTES


How are your calves? Mine suck. Actually, by normal people's standards, they're pretty good. But by bodybuilding standards...well, let's just say that Dorian Yates wouldn't be intimidated by a toe-to-toe comparison.

So if my calves are only "so so", what makes me qualified to write an article on calve training? Doesn't it make more sense to hear from someone with extraordinary calves? Ironically, anyone with outstanding calve development is the last person to be giving advice on improving the lower leg. They're the ones who have it easy -- the lucky few born with lots of fast twitch fibers in the lower legs. That's because, more than any other muscle group, the size and shape of one's calves is determined by heredity. People with a genetic disposition for shapely muscular calves need only to walk and their calves will look good. Bastards.

For the rest of us mere mortals, it's different. Like most bodybuilders, my calves have always resisted growth--so much so that not too long ago they bore a striking resemblance to a pair of pool cues. It was pitiful! I've had to battle for every centimeter of growth but despite all the effort, nothing
seemed to help. I tried everything. Then it hit me. It was so simple. (As most "discoveries" are.)

After years of trial and error, I finally found the secret to adding precious muscle tissue onto those stubborn soleus.

HEEL UP--HEEL DOWN--WHAT ELSE?
Let's face it, the calves are pretty limited in the way they can be trained. Everything is a toe raise of some sort. Add into the mix that they don't provide a satisfying pump, as is the case when working the chest or arms. They just burn. The key to killer calves isn't in the exercises, but in the method in which they're employed.

There are two theories to calve training. Because the muscle group consists of mostly slow twitch (red) muscle fibers, the potential for growth is limited. Slow twitch muscles are designed for endurance, leaving the presumption that the calves should be trained with high reps. The opposite school of thought is: because the calves are used to performing thousands of reps each day (walking and running) they need to be "shocked" with low reps and heavy weight. "Light" work won't work since the thick ankle bone and Achilles tendon are capable of withstanding tremendous pressure, therefore it stands to reason that working the calves with a heavy load would be necessary. Both theories are valid. Both theories are flawed.

GET IT OVER WITH!
It's been my experience that calves respond best when worked quickly. That doesn't necessarily mean that the reps should be fast. Instead, the total reps should be condensed into as little time as possible.

That's the key.

It may be hard to believe that any workout session that lasts for only a few minutes can be very effective. Yet, in the case of calve training, it's not only possible--it's preferable.

Here's how it's done.

Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.

Use a weight that you would normally choose for a twenty rep set.

Complete the 20 reps and continue until you can't do another rep.

Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.

Proceed in this fashion until you reach the target goal of 75.

That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four minutes nonetheless.

WARNING!
You may feel a tinge of guilt that the routine took so little time but you'll have a different point of view the next day when your calves are aching like they've never ached before! Do not be tempted to do more work! Wait and see. If you're still able to walk, you either didn't go heavy enough or you allowed too much time between "sets."

Once you're able to tolerate this routine, increase the number of reps to 100. Once that becomes too easy, (which I wouldn't count on happening in the near future) add more weight.

I found this routine to be, by far, the most effective method for packing some well earned muscle onto the calves. Even the hardest gainer can add size and shape to their lower leg as long as they can tolerate the torture required to "keep going" and complete the work out in as short a duration as possible. But make no mistake about it--when following this program it's going to feel as if someone is pouring acid on your calves! (And who says calve training can't be fun?)

Now you don't have any excuses. Four minutes is nothing! But a great pair of calves is a most envious "finished touch" to the complete physique. If this routine worked for me, (stick leg Nellie) it can work for anyone. Give this four minute workout a try for a month and see for yourself if it doesn't make a dramatic difference in the size and shape of your calves.

Even if your calves aren't your best bodypart, there's no reason they can't look good. All it takes is 4 minutes a week. And a high tolerance for pain.

You SOB! Thanks for posting this ... I've been looking for it everywhere. I started using this program for calves about a year ago and have had exceptional results. Nothing has worked for my calves except for this system. There are a couple things I've learned over the past year that improve this system for me. First, I mix in some heavy days. About every 3rd or 4th calf workout, I go super heavy for 2 sets at 6 - 8 reps. Second, I only work calves 2 X per week max. sometimes only once. Third, I have found that this workout only works well for two calf exercises: seated raises and standing raises. I can't seem to get the same results from other calf exercises (such as donkey presses or calf extensions on the leg press). I've found that alternating between seated and standing raises works best.

Good luck. this program has worked wonders for me.

[Stonecold54]

that is a nice training intensity variable... but remember variables are only that "variables" your mainstay should be regular calf raises as well as seated calf raises. here is one you can use next work out. pick a weight close to what you would use for a "normal" set. You are going to divide the movement into 1/3rds. so obviously each mini range rep will be very small ROM. do the top third about 10 reps, then do the middle third 10 reps and then the bottom third 10 reps...if you want you can start with halves also. this is from Brian Johnstons training methodologies (www.exercisecertification.com). he has a few books on them. I love them, you focus on the shorter range of motion better and its like three mini sets. the burns are unbelievable.

[1badMF]

that is a nice training intensity variable... but remember variables are only that "variables" your mainstay should be regular calf raises as well as seated calf raises. here is one you can use next work out. pick a weight close to what you would use for a "normal" set. You are going to divide the movement into 1/3rds. so obviously each mini range rep will be very small ROM. do the top third about 10 reps, then do the middle third 10 reps and then the bottom third 10 reps...if you want you can start with halves also. this is from Brian Johnstons training methodologies (www.exercisecertification.com). he has a few books on them. I love them, you focus on the shorter range of motion better and its like three mini sets. the burns are unbelievable.

That sounds interesting. Thanks for your replies!!

[1badMF]

Found this excerpt pertaining to to Calves from The Bodybuilding Truth...

COOKED CALVES--IN UNDER 4 MINUTES


How are your calves? Mine suck. Actually, by normal people's standards, they're pretty good. But by bodybuilding standards...well, let's just say that Dorian Yates wouldn't be intimidated by a toe-to-toe comparison.

So if my calves are only "so so", what makes me qualified to write an article on calve training? Doesn't it make more sense to hear from someone with extraordinary calves? Ironically, anyone with outstanding calve development is the last person to be giving advice on improving the lower leg. They're the ones who have it easy -- the lucky few born with lots of fast twitch fibers in the lower legs. That's because, more than any other muscle group, the size and shape of one's calves is determined by heredity. People with a genetic disposition for shapely muscular calves need only to walk and their calves will look good. Bastards.

For the rest of us mere mortals, it's different. Like most bodybuilders, my calves have always resisted growth--so much so that not too long ago they bore a striking resemblance to a pair of pool cues. It was pitiful! I've had to battle for every centimeter of growth but despite all the effort, nothing
seemed to help. I tried everything. Then it hit me. It was so simple. (As most "discoveries" are.)

After years of trial and error, I finally found the secret to adding precious muscle tissue onto those stubborn soleus.

HEEL UP--HEEL DOWN--WHAT ELSE?
Let's face it, the calves are pretty limited in the way they can be trained. Everything is a toe raise of some sort. Add into the mix that they don't provide a satisfying pump, as is the case when working the chest or arms. They just burn. The key to killer calves isn't in the exercises, but in the method in which they're employed.

There are two theories to calve training. Because the muscle group consists of mostly slow twitch (red) muscle fibers, the potential for growth is limited. Slow twitch muscles are designed for endurance, leaving the presumption that the calves should be trained with high reps. The opposite school of thought is: because the calves are used to performing thousands of reps each day (walking and running) they need to be "shocked" with low reps and heavy weight. "Light" work won't work since the thick ankle bone and Achilles tendon are capable of withstanding tremendous pressure, therefore it stands to reason that working the calves with a heavy load would be necessary. Both theories are valid. Both theories are flawed.

GET IT OVER WITH!
It's been my experience that calves respond best when worked quickly. That doesn't necessarily mean that the reps should be fast. Instead, the total reps should be condensed into as little time as possible.

That's the key.

It may be hard to believe that any workout session that lasts for only a few minutes can be very effective. Yet, in the case of calve training, it's not only possible--it's preferable.

Here's how it's done.

Pick only one calve exercise. (I prefer the seated calve raise.) Your goal will be to reach 75 reps.

Use a weight that you would normally choose for a twenty rep set.

Complete the 20 reps and continue until you can't do another rep.

Rest just long enough for the burning to subside (no longer than 10 seconds) and continue with as many reps as possible, even if it's only 5 reps at a time.

Proceed in this fashion until you reach the target goal of 75.

That's it! Total time? Under 4 minutes. Granted, it's a very painful four minutes, but four minutes nonetheless.

WARNING!
You may feel a tinge of guilt that the routine took so little time but you'll have a different point of view the next day when your calves are aching like they've never ached before! Do not be tempted to do more work! Wait and see. If you're still able to walk, you either didn't go heavy enough or you allowed too much time between "sets."

Once you're able to tolerate this routine, increase the number of reps to 100. Once that becomes too easy, (which I wouldn't count on happening in the near future) add more weight.

I found this routine to be, by far, the most effective method for packing some well earned muscle onto the calves. Even the hardest gainer can add size and shape to their lower leg as long as they can tolerate the torture required to "keep going" and complete the work out in as short a duration as possible. But make no mistake about it--when following this program it's going to feel as if someone is pouring acid on your calves! (And who says calve training can't be fun?)

Now you don't have any excuses. Four minutes is nothing! But a great pair of calves is a most envious "finished touch" to the complete physique. If this routine worked for me, (stick leg Nellie) it can work for anyone. Give this four minute workout a try for a month and see for yourself if it doesn't make a dramatic difference in the size and shape of your calves.

Even if your calves aren't your best bodypart, there's no reason they can't look good. All it takes is 4 minutes a week. And a high tolerance for pain.

Im gonna be honest, that shit hurts man but I did feel like I didn't accomplish shit and did more. Well, i regret every rep after the first round. Next morning i was cussing myself out. Good workout though and I plan on using it again but with only the 4 minutes hehe.

[hlcn8]

I tried this one too and it worked wonders. It felt great being sore the next day and knowing that i'd finally hit the calves in a way they weren't used to!

[Ashop]

The body part that I'm having trouble with is my calves. They have greatly improved over time but I want them to grow more mass.. I think I either over train or under train them when I change up my workouts.

Here's what I do on leg days.

3 sets squats
3 sets leg press
3 sets leg curls
3 sets leg extensions
3 sets seated heel raises
3 sets standing heel raises

perhaps you should have a day when you prioritize calves and train them on day by themselves.

[SonofBone]

You have to work them excessively because they're a very grainy muscle from supporting your every step. In terms of pressure and pounding, they're supporting a lot more than just your bodyweight...probably your bodyweight x 3.

[bonebreaker]

It is virtually impossible to train calves too much!! BB

[Dr Savage]

I could not stand flat footed for almost a day after doing this. I was walking on my toes in the office. excellent workout though. Good post man.

[EuroMuscles]

Everybody's talking about soreness, but does it also make your calves grow significantly better than regular sets and reps?

[house1]

want to try something different - do 3 1 minute sets - 2 to 3 times aweek -

1 standing - 1 sitting - 1 pressing -- 1 minute sets are not easy - will have to start out with low weight and work your way up over time