building calves

[Dr Squat]

Calf muscles are primarily made up of slow twitch fibres (endurance). To take them out of their comfort zone you need to get the rep range up around 20. If they are still not exhausted at that range add resistance. However, there is a big genetic factor in this muscle group which can be very frustrating to the average Joe BBer.

gastrocnemius=fast twitch=low reps

soleus= slow twitch=high reps

That said, variety is probably most important.

[jimjim83]

Calf muscles are primarily made up of slow twitch fibres (endurance). To take them out of their comfort zone you need to get the rep range up around 20. If they are still not exhausted at that range add resistance. However, there is a big genetic factor in this muscle group which can be very frustrating to the average Joe BBer.

gastrocnemius=fast twitch=low reps

soleus= slow twitch=high reps

That said, variety is probably most important.

Agree with this. So many people say you have to go upwards of 15 reps.

Ive had good results with 6-10reps. Higher reps also have their place but they are not the be all and end all. Like you say Dr mix it up just like any muscle group.

[train hard]

if all else fails and you got a spare 6or7 grand you can get calf implants bodybuilders make up a large percent of the patients sad but true

[musclenz]

Calf muscles are primarily made up of slow twitch fibres (endurance). To take them out of their comfort zone you need to get the rep range up around 20. If they are still not exhausted at that range add resistance. However, there is a big genetic factor in this muscle group which can be very frustrating to the average Joe BBer.

gastrocnemius=fast twitch=low reps

soleus= slow twitch=high reps

That said, variety is probably most important.

Dam thats why mine are so puny :grin:

However, not completely wrong accordinging to this article :

Lower legs

Fiber types are shown as percentages with slow twitch before the slash and fast twitch after - eg, 42.3/57.7 = 42% slow twitch type I fibers and 57.7% type IIa and type IIb/IIx combined.

Gastrocnemius – medial head: 51/49

Gastrocnemius- lateral head: 46.5/53.5

Soleus: 89/11

TOTAL 186.5/113.5

Jacob Wilson BSc/MSc

Maybe another BBing Myth Breaker

http://sikhinspiredfitness.forums-free. ... -t156.html

[Optimass]

Full ROM for slow twitch and blast at the end of the set to engage the balance of the muscle.

e.g standing calf raise: 8-12 full reps (slow eccentric / explosive concentric) then on the last rep, hold a contraction at the very top - then pulse up and down for only 20-30% ROM for minimum 20 reps. (like a superset - I am for 50 normally)

The next time you are in an Aerobics class check out the instructors class (assuming they have been doing it a whilte). The skipping motion in most floor based classic aerobics classes requires a lot of bouncing off the toe. A riend of mine is a 2 time world champ and his calves are fantastic.

I have been doing mine like this for years - currently 17 inch ... not sure if thats big but they look pretty grunty IMO .... :pfft:

[mr natural]

17"?? aren't you like 6'6 or something?

[bignodz]

Full ROM for slow twitch and blast at the end of the set to engage the balance of the muscle.

e.g standing calf raise: 8-12 full reps (slow eccentric / explosive concentric) then on the last rep, hold a contraction at the very top - then pulse up and down for only 20-30% ROM for minimum 20 reps. (like a superset - I am for 50 normally)

The next time you are in an Aerobics class check out the instructors class (assuming they have been doing it a whilte). The skipping motion in most floor based classic aerobics classes requires a lot of bouncing off the toe. A riend of mine is a 2 time world champ and his calves are fantastic.

I have been doing mine like this for years - currently 17 inch ... not sure if thats big but they look pretty grunty IMO .... :pfft:

Ill try that thanks, mine measure 17.2 inch but i have very long legs which make them look tiny, could just wear trackies haha :nod:

[HarryB]

Would anyone train their biceps with that kind of short pulsing motion? I think if something is stubborn concentrate on full ROM, nice stretch, hold the contraction and as heavy as you can for whatever rep range you have chosen. Do drop sets, partials at the end of sets and just intensity techniques like for any other bodypart! If that kind of bouncing motion worked all boxers would have huge calves, they don't! Someone who has a propensity for calf development will get some effect from anything but if it's stubborn no way.

The hardest thing about calf training is it bloody hurts!

[Deano]

For you Europeans sure calves may be a problem, polynesian calves are where its at. Dont think ive found a fellow poly with considerably small calves or legs. Tongan legs especially.

[HarryB]

For you Europeans sure calves may be a problem, polynesian calves are where its at. Dont think ive found a fellow poly with considerably small calves or legs. Tongan legs especially.

lol the problem is most of the polys have thick joints with it... and yeah damn most tongans got frickin cows in there. I'm half sa so only got half calves!

[Big john]

soon as i alternated between 10-12 sets 10x10 being heavy day and 12x20 for

just going balls with a reasonable weight, my calves exploded with growth

then again ive always been a big fan of volume

[samoan_muscle]

For you Europeans sure calves may be a problem, polynesian calves are where its at. Dont think ive found a fellow poly with considerably small calves or legs. Tongan legs especially.

LOL. So what would you suggest the Euro's do? Give up?

How come you have such puny calves then?

[Agent]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

[gringo]

does anyone know a good set/rep range and a good exercize for building stubborn calves

Alternate standing and seated calf raises on leg day. Pyramid weight up till you can only do 6-8 reps. I do max of 15 reps. Keep reps moving with full range till they burn. Follow up with donkey raises withmoderate to light weight to failure. This worked very well for me tho I may have good genetics. Hope this helps.

[HarryB]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

[Big john]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

[Optimass]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

Sonny didn't train heavy on calves - quality reps and in volume. I saw both he and Mark Stewart train together just before he guest posed at one of the NZ shows back in the day. His calves were pretty impressive - he was wearing a pair of addidas trackies but his calves were so big he couldn't do the zips up on the sides.

[Optimass]

17"?? aren't you like 6'6 or something?

lol - I didn't think that was that bad :pfft: 6'3 ... distance between my ankle and knee is quite a bit longer than most hobbits. :grin:

[jimjim83]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

Sonny didn't train heavy on calves - quality reps and in volume. I saw both he and Mark Stewart train together just before he guest posed at one of the NZ shows back in the day. His calves were pretty impressive - he was wearing a pair of addidas trackies but his calves were so big he couldn't do the zips up on the sides.

I have the same problem with my jeans with the zip at the fly.....

[HarryB]

If you took hand off it for a while you probably wouldn't have that problem ha ha ha sorry bro couldn't help it.

[PeterDolan]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

Bar Dennis Wolf

[Agent]

Don't worry, there's still hope for European guys.

Ben Pakulski, Jeff Long, Erik Frankhouser

Actually if you go through the pros all the white guys have good calves. At least decent ones. Mind you the only ever decent islander pro Sonny Schmidt had crazy calves.

Yeah, agreed, just being sarcastic. I don't think white guys generally have any particular issues with calves. Just an excuse to show a pic of some of the best right now.

Might be less of a problem for some guys if they focused on calves as much as biceps.

[vracula]

leg press close feet toes pointed inwards 2x15

legs press clos feet toes pointed outwards 2x15

I have always wondered about this toes in and toes out business

here is something to read.

http://www.fitflex.com/position-calf-raises.html

thoughts?

[PeterDolan]

leg press close feet toes pointed inwards 2x15

legs press clos feet toes pointed outwards 2x15

I have always wondered about this toes in and toes out business

here is something to read.

http://www.fitflex.com/position-calf-raises.html

thoughts?

Haven't read the article but it is simple really. Think of them kinda like any other muscle. The have different heads, that when variables such as elbow, hip etc. position are manipulated, place greater stress on the different heads. So by switching the angle of the heels, you place greater stress on the long or short head of the gastrocnemius.

[Jigga]

Calves will follow suit with Quads if you Squat deep. They don't get activated much it seems with a PLer style Squat. SG trains his once a fortnight if that if I recall corectly and look at his legs.

I don't see the need for direct work anymore than your neck or forearms need added work. Waste of time imo.