Calf workout

[vracula]

Those with girly calves like me that require something other than the norm,Here is a good calf article

http://www.abcbodybuilding.com/calvesanatomypart4.pdf

also anyone notice that asians probably have the best calf genetics,I see skinny asian lads who have never stepped on a calf raise machine in their life have 17inch or 18inch diamond cut calves? And if you manage to find a fat asian dude ,they put some pros to shame.

[Optimalisation]

Cheers for the article. Damn skinny calves!

So true about asian calf genetics too.

[biggied]

Link didn't work for me

[vracula]

Link didn't work for me

get acrobat reader installed, its a pdf file.

[Hercfeend]

So: hit your calves a couple of times a week - use a combination of high/low and low/high and mix up the routine...... reasonable summary?

[vracula]

So: hit your calves a couple of times a week - use a combination of high/low and low/high and mix up the routine...... reasonable summary?

and from diff angles.

[Hercfeend]

Bugger! I knew there was something I'd forgotten..... toes in, toes out and toes center.

Good find dude, good read.

[vracula]

I have been giving my calves heaps of attention the past year and I mean heaps and managed to get them to 15 inches.yeeeaaaaaa :roll: :roll:

as soon as they stop hurting it means its calf day.

[kaws]

Those with girly calves like me that require something other than the norm,Here is a good calf article

http://www.abcbodybuilding.com/calvesanatomypart4.pdf

also anyone notice that asians probably have the best calf genetics,I see skinny asian lads who have never stepped on a calf raise machine in their life have 17inch or 18inch diamond cut calves? And if you manage to find a fat asian dude ,they put some pros to shame.

Tried some of this today - Geez holding the stretch part of the movement on seated calf raise is paaainfull

[Optimalisation]

Damn you and your article.

Today = worst. DOMS. ever.

[vracula]

Damn you and your article.

Today = worst. DOMS. ever.

bwahahha i have had doms for a week lol!

[cantygirl]

I did those calf raise 21's yesterday and omg the calves are damn tight now. Funny thing, without blowing my trumpet, I have well shaped calves and they are a reasonable size, however, I am so weak and it takes stuff all weight to max me out. Thoughts!!!!

[vracula]

I did those calf raise 21's yesterday and omg the calves are damn tight now. Funny thing, without blowing my trumpet, I have well shaped calves and they are a reasonable size, however, I am so weak and it takes stuff all weight to max me out. Thoughts!!!!

I have always wondered about the performance of those big calves on the genetically gifted people,I'd say probably the ratio of slow twitch fibers in your legs are less than the fast twitch fibers which might explain lack of endurance in them but the large size.(my bro science at work)

are you more of a sprinter than a marathon runner?

I feel foam rolling alleviates the tightness in the calves .

[Hercfeend]

Get this: John said that he concentrated on pushing off hard with

several of the steps he took. " In other words, he purposely, and deliberately

plantar flexed at the ankle joint more than a person normally would have to while walking

I've started doing this walking to and from my car and office (1km).....I feel a right tool and imagine I look like one too - but at least I'll have the calves of a freak :grin:

[vracula]

Get this: John said that he concentrated on pushing off hard with

several of the steps he took. " In other words, he purposely, and deliberately

plantar flexed at the ankle joint more than a person normally would have to while walking

I've started doing this walking to and from my car and office (1km).....I feel a right tool and imagine I look like one too - but at least I'll have the calves of a freak :grin:

wish we could wear high heels without being judged! :pfft:

[Tygrrh]

wish we could wear high heels without being judged! :pfft:

would be a sight to see. Go on then, we won't judge...

...

Much! :pfft:

[cantygirl]

I did those calf raise 21's yesterday and omg the calves are damn tight now. Funny thing, without blowing my trumpet, I have well shaped calves and they are a reasonable size, however, I am so weak and it takes stuff all weight to max me out. Thoughts!!!!

I have always wondered about the performance of those big calves on the genetically gifted people,I'd say probably the ratio of slow twitch fibers in your legs are less than the fast twitch fibers which might explain lack of endurance in them but the large size.(my bro science at work)

are you more of a sprinter than a marathon runner?

Im neither sprinter or marathon runner, im all about weight training and do cardio daily to keep bodyweight under control max 50 mins crosstrainer daily

I feel foam rolling alleviates the tightness in the calves .

[Tygrrh]

Canty, what are calf raises 21? My current gym does not have a calf raise machine and I have to use d/bs, I find that really ineffectual and no burn no DOMS.

Can someone suggest something else I could try?

[Cameron_R]

Canty, what are calf raises 21? My current gym does not have a calf raise machine and I have to use d/bs, I find that really ineffectual and no burn no DOMS.

Can someone suggest something else I could try?

Same situation for me - no calf raise machine thingy ...

Use a leg press machine, but only put your toes on the bottom of the plate against which you normally push. Straighten your legs, then use your Calves to move the machine back and forth.

[singular]

Canty, what are calf raises 21? My current gym does not have a calf raise machine and I have to use d/bs, I find that really ineffectual and no burn no DOMS.

Can someone suggest something else I could try?

Here's something to try just with bodyweight:

Do single-leg calf raises off a block with full range of motion, say 15 reps each leg. Then straight away do them off a plate on the ground, another 15 reps per leg, then straight after that do them off the floor. You should still have some 'gas' left so then do both legs at a time off the floor.

Wait for about a minute and a half then repeat; aim for 15 reps again (but you may get less). And then do it again, and then do it again. I find I only have about 3 or 4 reps left when I'm done. The object is to work the calves while also pumping them as full of blood as you can take (stretch the fascia and increase vascularity).

I don't have access to a calf machine so I do this once a week on a 'light' calf day and it works for me.

I also have a 'heavy' calf day where I attach 70 kg to a dip belt and do Donkey calf raises. But I think the 'light' day is really all I need, and just with bodyweight too!

[Tygrrh]

Thanks Cam

[vracula]

Canty, what are calf raises 21? My current gym does not have a calf raise machine and I have to use d/bs, I find that really ineffectual and no burn no DOMS.

Can someone suggest something else I could try?

Here's something to try just with bodyweight:

Do single-leg calf raises off a block with full range of motion, say 15 reps each leg. Then straight away do them off a plate on the ground, another 15 reps per leg, then straight after that do them off the floor. You should still have some 'gas' left so then do both legs at a time off the floor.

Wait for about a minute and a half then repeat; aim for 15 reps again (but you may get less). And then do it again, and then do it again. I find I only have about 3 or 4 reps left when I'm done. The object is to work the calves while also pumping them as full of blood as you can take (stretch the fascia and increase vascularity).

I don't have access to a calf machine so I do this once a week on a 'light' calf day and it works for me.

I also have a 'heavy' calf day where I attach 70 kg to a dip belt and do Donkey calf raises. But I think the 'light' day is really all I need, and just with bodyweight too!

That s good advice

the below is preety good as well

it sounds preety easy but it does some major damage to the muscle fibers in your calves from tnation

Schedule: perform the following twice-daily workouts for two days in a row followed by a day of rest (2 on/1 off cycle). Continue the plan for one month before taking 5 full days off from calf training.

Note: Start with your weakest/smallest calf first and perform the following 1A/rest/1B/rest sequence three times. Then perform the same sequence for your other calf. It's imperative that you do these workouts barefoot for maximum motor unit recruitment.

AM Workout

1A) Single leg hop with body weight for 10 reps

Key points: Jump as high as possible, minimize your landing time, and keep knee flexion to a minimum each time you land.

Rest 5 seconds

1B) Single leg standing calf raise for 3 x 5 with 5 seconds rest between each rep

Description: While standing on one leg, perform a single calf raise and hold the peak contraction for five seconds by pushing through your big toe. It's essential that you squeeze your calf as hard as humanly possible — try to get it to cramp. After five seconds of contraction, rest for five seconds and then repeat the contraction/rest sequence two more times (be sure to rest 5 seconds between each rep).

Rest 60 seconds and repeat 1A-1B two more times before switching to the opposite leg

PM Workout

A) Standing double-leg body weight calf raise to failure

Explanation: In the evening, or at least six hours after your first workout, perform one set of calf raises with both feet at the same time (double-leg standing calf raise). Perform each rep as fast as possible and don't pause at any point of the movement, just crank out as many double-leg standing calf raises in one set as you can. Do these calf raises off the edge of a step to achieve a full range of motion.

B) Calf stretch for 2 x 30 seconds with each leg

Description: Stand on the edge of a step with your right leg and let your calf maximally stretch. Hold the stretch for 30 seconds and repeat with the left calf. Repeat the stretch with both legs one more time.

Details

By now you surely understand the importance of workout nutrition. Cramming key nutrients into your muscles before and after your workout can double your gains. Therefore, make sure that you do either the AM or PM workout at the beginning of your regularly scheduled workout when you're getting the proper workout nutrition.

Let's say you train in the morning and you're currently using the Anaconda protocol. Put your AM calf workout at the beginning of your workout when your nervous system is fresh and your muscles are flooded with pre-workout nutrients.

For your PM workout, you don't need workout nutrition but it certainly won't hurt to take 5 grams of BCAAs, or a scoop of whey protein, before and after. If you train in the evening, the same holds true: you can do the AM workout with BCAAs or whey, and the PM calf exercises will be placed in the workout that includes the Anaconda protocol (or whatever workout nutrition plan you're using).

Also, get a deep tissue massage for your calves at least once per week to ensure adequate recovery.

Final Words

With this new information, you now possess the tools to achieve maximum results from HFT. I've never used any method that works as well - when you do it right — so give it a shot!

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[cantygirl]

The calf raise 21's are damn painful, you can do them on a leg press machine also. 7 reps in normal toes forward position, straight into toes out heels together 7 reps and lastly toes in heels out 7 reps, no stopping till the 21 reps completed. Then do it 2 more times through.

If you have a lying down hamstring curl machine, you can sit on the edge of the bench and put a step below the curl bar place your toes on the step and hoist the curl pad thingy onto your thighs, I do dropsets that way and it nearly kills me.

[Ronin]

I like to finish off a calf workout with stair 50s. Stand with your toes on a step (or a block if your gym doesn't come equipped with a second floor) and quickly perform 50 bodyweight calf-raises with toes-out, then 50 with feet parallel, then 50 with toes-in. No breaks, 150 reps straight through. Great finisher, really fills the calves with blood.