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calfs

rodger

By rodger
in Bodybuilding & aesthetics

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Optimass Veteran member

Optimass

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I got some really good advice from a guy Chris that used to train at Gold in AKL when Nolan had it.

He would do 12 full, slow reps - pause at the very top of the contraction and bottom 1sec .... then on the last (12th) concentric contraction he would hold it and pulse until he couldn't move. the puls was about 20% movement - similar to skipping but with 300+kg on your shoulders. Have you seen the conditioning in a boxers calves? Also check out women that wear high heels - the weight on toe action builds better calves than anything --- another good example is aerobic instructors.

His lower legs were insane... each head of his calves was the size of softballs.

Chris Luxs I think his name was.....

... you haven't experienced real pain until you have maxed out on this exercise, at max weight for 4 sets. they are the shit!

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InZane Junior member

InZane

Posted
Posted
I got some really good advice from a guy Chris that used to train at Gold in AKL when Nolan had it.

He would do 12 full, slow reps - pause at the very top of the contraction and bottom 1sec .... then on the last (12th) concentric contraction he would hold it and pulse until he couldn't move. the puls was about 20% movement - similar to skipping but with 300+kg on your shoulders. Have you seen the conditioning in a boxers calves? Also check out women that wear high heels - the weight on toe action builds better calves than anything --- another good example is aerobic instructors.

His lower legs were insane... each head of his calves was the size of softballs.

Chris Luxs I think his name was.....

... you haven't experienced real pain until you have maxed out on this exercise, at max weight for 4 sets. they are the shit!

I followed a very similar routine for awhile when I was prioritising calves. We are talking serious, serious pain (of the burn category) by the last rep.

My calves did grow into the classic diamond shape, not huge but in proportion to the rest of my muscle groups.

-iZ.

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Optimass Veteran member

Optimass

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Is it the pulsing action that triggers the growth?

I had to check to see if we were discussing magic bullets again?! :pfft:

... Pulsing floods the muscle with blood = increase in size and growth. This muscle group is known to be stubborn and respond better to higher reps.

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InZane Junior member

InZane

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Is it the pulsing action that triggers the growth?

I had to check to see if we were discussing magic bullets again?! :pfft:

... Pulsing floods the muscle with blood = increase in size and growth. This muscle group is known to be stubborn and respond better to higher reps.

Yeah, I have always found calves to be quite unique. I've generally aimed for 15 reps (rather than 12 for other muscle groups).

I really only feel I've had a good calve workout when I'm screaming (on the inside) with pain and can hardly walk after the set. The real thing about calves is they recover so quickly so you have to bomb them hard with little rest between sets.

-iZ.

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SamWelly Senior member

SamWelly

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I have the calfs of a 12 year old girl :lol: At least my quads look good in comparison haha. Keen to smash them when I get back to a decent gym. Had a scare a while back with my calves locking up for 2 days, had to go to hostpital in the end.. the pain was unbearable!

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musclenz Veteran member

musclenz

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I got some really good advice from a guy Chris that used to train at Gold in AKL when Nolan had it.

He would do 12 full, slow reps - pause at the very top of the contraction and bottom 1sec .... then on the last (12th) concentric contraction he would hold it and pulse until he couldn't move. the puls was about 20% movement - similar to skipping but with 300+kg on your shoulders. Have you seen the conditioning in a boxers calves? Also check out women that wear high heels - the weight on toe action builds better calves than anything --- another good example is aerobic instructors.

His lower legs were insane... each head of his calves was the size of softballs.

Chris Luxs I think his name was.....

... you haven't experienced real pain until you have maxed out on this exercise, at max weight for 4 sets. they are the shit!

OM, I really think you are onto something here. A guy at my gym has put me onto a similar method & believe me this guy got some fine calfs & does seated calf raises with 6 plates a side. He pulses on every set. So I started this a few months ago & have noticed some growth but more definition, separation & vascularity. My training partner has a background in in cycling & a total meso so hes got it on me most times & is also gaining. I have tried everything in the past but never made any real gains. I think there is something in the partial reps at the end if you can bear the pain. By the way I have heard a few stories from Nolan about Golds. Have'nt seen him for a while. Must try & catch up again.

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gazza Senior member

gazza

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the old y-fitness/powerdome, yeh alot of mates train there.

i'm at olympic in mosgiel, just as good imo with a great team.

is that the one in the octagon?

yeh skyfitness is round the back of the octagon opposite view street

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