LiLShAnK357
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I have heard heavy sets and high reps.....
I know alot of it is genetics, but what works for helping this body part grow?
I know alot of it is genetics, but what works for helping this body part grow?
I'll agree with you in that genetics has a lot to do with it, but you can still get development out of them if you train them properly and your diet is adequate. Now, I'm not saying if you have naturally smaller calves that you can build them up to be massive, BUT you can build them up some.They're mainly a genetic muscle group like forearms. There isn't much you can do for them.
Heavy, but not so heavy that it compromises your range of motion and the total workload performed during the workout.I have heard heavy sets and high reps.....
I know alot of it is genetics, but what works for helping this body part grow?
I agree with this. I happen to have good genetics for calves (around 20" when they are at their peak), but I have also been able to find success in maximizing my potential. I absolutely believe that a full stretch and a full contraction are necessary. I switch my calf routine up quite a bit, but one of the best things you can do before trying to go super heavy is to work on your form and ROM. Use a moderate weight on a donkey raise or seated calf raise and do a set where you don't count reps; simply focus on getting a fully locked contraction and hold it tight until it screams, then lower the weight for a full stretch. End the set when you cannot get a full contraction again. Then get up and stretch. I see guys going really heavy but they are either doing partial reps, or they are finding a way to roll their ankles laterally so they can get their toes pointed without having used their calves for the majority of the work. Some people have trouble locking their calves fully without getting cramps, so work on your range of motion and over time you will be able to get a full contraction at the top.I believe one misconception people have that all you need to do is go heavy as hell, which I believe you need to go heavy BUT you also need to get a full range of motion. Save the half reps for when you absolutley can't get a full ROM. I always see so many people put the whole stack on and do like quarter reps and not doing one at a full stretch. And also do them with toes pointed in and out along with forward which should be your foundation. Also I think its good to do higher reps
Thats utter BS. It takes hard work and heavy weight. Thats it.They're mainly a genetic muscle group like forearms. There isn't much you can do for them.
That is not BS. And calves are not a muscle you would go heavy on. They are a muscle group with more slow twitch fiber makeup and you would train them with high reps.Thats utter BS. It takes hard work and heavy weight. Thats it.
Well I will say this. All the BB"rs with large calves used heavy ass weight and utilized low reps in conjunction with high. My calves were the worst possible body part on me. I could do very heavy squats but my calves never grew. I did the high rep scheme. Nothing. I switched to heavy reps with very heavy weight and lo and behold they grew 2 inches in 2 months. I have since added in drop sets to stretch the fascia at the end and have added another inch and a bit. It is possible. As for forearms it is the same. Train them hard and heavy and they will grow. After hard years of training my forearms are bigger than the average gym rats bicep by far. Just because they are slow twitch and can take the extra volume of high reps doesn't mean it will grow. You NEED to shock them. Every workout.That is not BS. And calves are not a muscle you would go heavy on. They are a muscle group with more slow twitch fiber makeup and you would train them with high reps.
The term "shock" comes from the method of overload, which is the only way to assure muscular hypertrophy. Change of volume is not the only method of overload; resistance and tempo can be too. According to Fred Hatfield, muscles with more slow twitch fibers should be stimulated through light weights and high repetitions to assure growth. Calves are an example of these muscles in specific. I have decent calves, but do not train them religiously. Calves are something that can be either huge or small without training them.Well I will say this. All the BB"rs with large calves used heavy ass weight and utilized low reps in conjunction with high. My calves were the worst possible body part on me. I could do very heavy squats but my calves never grew. I did the high rep scheme. Nothing. I switched to heavy reps with very heavy weight and lo and behold they grew 2 inches in 2 months. I have since added in drop sets to stretch the fascia at the end and have added another inch and a bit. It is possible. As for forearms it is the same. Train them hard and heavy and they will grow. After hard years of training my forearms are bigger than the average gym rats bicep by far. Just because they are slow twitch and can take the extra volume of high reps doesn't mean it will grow. You NEED to shock them. Every workout.
If its mostly slow twitch fibers, then high weight low reps is how to train it for more growth of those fibers because that is what those fibers are suited to. high volume works better for fast twitch muscles.That is not BS. And calves are not a muscle you would go heavy on. They are a muscle group with more slow twitch fiber makeup and you would train them with high reps.
True some people are truly gifted with a bodypart, mine are arms and back. I am using shock from my own vocabulary. As in hit it fn hard make it hurt, then hit it again till you can't hit it anymore. Thats MY method. Fred calves look like ****e and are small. I don't want Fred's calves. I realize that there are different methods...but I have always trained mine religiously, which is why I feel that I am qualified to make the judgement. If you ever desire big calves try my plan and see if it works for you. If you don't care about calve size..well then I will never convince you. High reps and light weight never, ever made my calves grow.The term "shock" comes from the method of overload, which is the only way to assure muscular hypertrophy. Change of volume is not the only method of overload; resistance and tempo can be too. According to Fred Hatfield, muscles with more slow twitch fibers should be stimulated through light weights and high repetitions to assure growth. Calves are an example of these muscles in specific. I have decent calves, but do not train them religiously. Calves are something that can be either huge or small without training them.
Not according to Dr. Squat. "Hardgainer" muscles are generally classified as slow twitch dominant muscles that do not respond well with low reps.If its mostly slow twitch fibers, then high weight low reps is how to train it for more growth of those fibers because that is what those fibers are suited to. high volume works better for fast twitch muscles.
interesting and actually you are right about slow twitch muscles responding better to higher reps now that I looked at it again, but most other sources say the GastrocnemiusNot according to Dr. Squat. "Hardgainer" muscles are generally classified as slow twitch dominant muscles that do not respond well with low reps.
http://drsquat.com/content/knowledge-base/finding-ideal-training-split
Interesting study, but I'm sure it would depend upon the person.to add, here's an actual study supporting that as well
http://www.springerlink.com/content/t7446n300207km7m/
showing the Gastrocnemius as close to 50/50 slow/fast. The soleus is more slow twitch, but its a small part of the calf overall.
It always depends upon the person. Genetics play a big role. There is a reason though why Reg park and Arnold used 1000+ pounds and used a rep scheme of 4-12 reps. To overcome skinny calves...and they did. I definitely feel that the article is accurate as in my routine it ends up that I am doing a combo of both now and that is where it stands today. It also corresponds with what I learned in my previous HK classes. The gastro is involved in all the explosive actions having to do with the calf muscle.Interesting study, but I'm sure it would depend upon the person.
It would seem to me that gastrocnemius would be more slow twitch and soleus used more fast twitch. Since a standing calf raise uses more gastrocnemius and seated uses more soleus.
.He works from just above the middle of the stroke to down just short of full stretch - the semistretched point.
Yup partials definitely work eg; Arnold's cheat curls,Arnold's flys,James Lewis' Standing(squatting more like it haha) Bent Knee Calf Raise. I truly believe it is the maximal effort you put in to your workouts that matter the most from a workout standpoint.i have read in ironman magazine that a full range of motion isnt that useful, i have also read it about ronnie coleman when he works his calves.
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also if you take note of cyclists calves they are pretty impressive and they dont use a full range of motion either.
still different techniques can work for different people
I agree with you 100%.Yup partials definitely work eg; Arnold's cheat curls,Arnold's flys,James Lewis' Standing(squatting more like it haha) Bent Knee Calf Raise. I truly believe it is the maximal effort you put in to your workouts that matter the most from a workout standpoint.
I picture the ones from Seinfeld haha.Thank God for genetics. I'm Asian and blessed with a good set of calves. All I really do are calf raises. I don't know about you dudes, but they've recently come out with special sneakers that "tone" your calves while you walk. It's like, curved and forces you to rock a bit to keep balanced. I know Scheckers has a pair. So does Avon brand Curves. I don't own a pair myself, but that's something you can check out. You figure you do enough walking for a day to make a difference.
I'm female, BTW.
I'd like to see pictures so few asian women have really good legs.Thank God for genetics. I'm Asian and blessed with a good set of calves. All I really do are calf raises. I don't know about you dudes, but they've recently come out with special sneakers that "tone" your calves while you walk. It's like, curved and forces you to rock a bit to keep balanced. I know Scheckers has a pair. So does Avon brand Curves. I don't own a pair myself, but that's something you can check out. You figure you do enough walking for a day to make a difference.
I'm female, BTW.
Hmm my wife and sister in law both have awesome calves..and are Asian...Hopefully my children will inherit that trait =)Thank God for genetics. I'm Asian and blessed with a good set of calves. All I really do are calf raises. I don't know about you dudes, but they've recently come out with special sneakers that "tone" your calves while you walk. It's like, curved and forces you to rock a bit to keep balanced. I know Scheckers has a pair. So does Avon brand Curves. I don't own a pair myself, but that's something you can check out. You figure you do enough walking for a day to make a difference.
I'm female, BTW.
sooo u use to do 3000 skips aday.,,??? id like to see you skipping aroung my block lmao! id have to call an ambulance for myself at laughing at a grown man skipping like crazy!!!Just do HUNDRED'S of toe raisers every other day, my calfs are chiseled. Or.... THOUSANDS of skips every day, i used to do like 3000 everyday but when i started i used to do like 4000-5700 every saturday.