My Calves Suck!

[LesserMan]

I have had a tough time making gains on my calves. I have been doing this program: http://www.bodybuilding.com/fun/hugo4.htm and have been having some success.

Anyone else have any good programs for calves?

LesserMan

[tuke05]

try this bro http://www.criticalbench.com/calf-exercise.htm looks legit to a bro if yo ask me

[rado]

I have had a tough time making gains on my calves. I have been doing this program: http://www.bodybuilding.com/fun/hugo4.htm and have been having some success.

Anyone else have any good programs for calves?

LesserMan

by Mark Howard
Rules:

-Work calves twice a week
-Only do one-legged calf raises the first day each week
-Only do donkey calf raises the second calf workout of the week

Week 1 (take it easy)
Day 1 3 X maximum reps with no dumbbell to start with. Begin with left leg first, perform a full set and then do the same number of reps with the right leg.
Day 2 3 X 30 reps donkey calf raise with someone fairly light on your back.


Week 2
Day 1 3 X 20 reps using a light weight in which it only allows you to easily complete 20 reps for the first set. Then use a weight that will barely let you complete 20 for the last 2 sets.
Day 2 3 X 20 reps using somebody of moderate weight on your back


Week 3
Day 1 3 X 20 reps but add five pounds and really try to exceed 20 reps with outstanding form
Day 2 3 X 20 reps have someone hold weight while they are on your back for added resistance.
*Now at the end of each set creep in burns or partials in a slow non-rhythmic fashion until failure.
You have to lock yourself into the pain and savor it.



Week 4 (same type of workout as week 3)
Day 1 3 X 20 reps and add five more pounds
Day 2 3 X 20 reps and add 10 more pounds


Week 5
Day 1 3 X 20 same weight as week 4, now before you do burns/partials put down the dumbbell, and on the same leg you just worked do as many reps as you can! Then do burns.
Day 2 3 X 20 Do the same workout as week 4, but add a few more reps.


Week 6
Day 1 3 X 20 reps add 5 more pounds again. Same workout as week 4 but now after the final burns on the final set of each exercise, lower yourself to a full stretch and gently bounce in the low position.
Day 2 3 X 20 add 10 more pounds, and same rules for above apply.


Week 7
Day 1 Add 5 more pounds, do maximum set, drop down half the weight and then doing the same number of reps. Then repeat week 6 workout.
Day 2 Add 10 more pounds. just do about workout using lighter people and plates.


Week 8
Day 1 Add usual 5 pounds, now do week 5 workout again.
Day 2 Add usual 10 pounds, now do week 5 workout again.


Week 9 and 10
Day 1 Repeat week 7 workout adding the usual 5-pound increase
Day 2 Same workout as above and with 10-pound increase



NOW measure your calves and you should have gained at least another inch.

Thanks,
Mark Howard

[liftsiron]

The best thing that i ever found to work calves is the "strength shoe". You should be able to find it on line.

[LesserMan]

Thanks for the info guys. I've been thinking about that strenght shoe for a while as well...I'm going to keep trying these routines for the next few months consistently to see comes from that first - then I'll just do both.

LesserMan

[CO-B16]

bro, im the same way... ive tried so many different routines for my calves... they sloooooowly grow, it sucks... i think they have a lot to do with genetics also.... im not saying you cant get them to grow, but i think genetics play a role with them.... the only thing i have noticed is when i do less sets, with heavy heavy weight, it seems they grow a little bit faster for me...

[BigSickD]

Blast them..I train them 3x a week MWF, I do one exercise each time 5 sets of 15-25reps, I use about 5 different exercises, keep it simple people try to complicate calve workouts too much. Hit them hard and heavy with slow, precise, strict form and they will grow..trust me.

[Ski]

a lot of people lack calf development because they use too heavy a weight and it prevents then from training the calves correctly.We`ve all see it,the guy with mega weight on the calf maching but does half-assed bobbing reps never acheiving a good stretch or a decxent contraction.


Make sure to go all the way up and all the way down and stetch calves on a block between sets.


A good way to get good calves IMO is to do something different at every workout as they adapt to a workload a lot easier than most muscle groups.

do 8 reps and go all the way up to 50 reps at times also.
A good shocking routine would be a Giant-Set of 4-5 movements in a row while adding weight on each set while dropping reps.
No rest until the last movement of the cycle is completed,add wt.,go again.

another thing is people usually do calves as an afterthought and just do a few half-assed sets with zero intensity then wonder why their calves suck.Train calves like you would train any major bodypart because it`s a major one in itself.

The Routine:
Standing Calf Raise-3x8-20
Seated Calf Raise-3x8-20
Leg Press Calf Raise-3x 8-20
One-Legged Calf Raise-3x8-20

All done in Giant-Set fashion.

Good luck dude!!