Calf raises for size

Page 1 of 2 12 Last
  1. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Calf raises for size


    Ok guys I was told by one guy that seated calf raises are better for your calves than standing raises... anyway I do both (just correct me if im wrong on that).

    My question is this... at my gym we have a standing calf raise machine which goes up to 300lbs... anyway its too easy and although I've been using it for 2months or so what I do is I pack 44lb disks onto the top of it (resting on the pads that my shoulders push against to lift the weight)... so all up today I was raising 490lbs

    I am just about to break the skinny 15" calves and am wondering... should I continue doing this and keep adding the big disks on top of the machine with people looking at me? Cause I think I'd add another 200lbs worth before I got to 17" calves at least, and eventually I just cant stack anymore disks on top before they begin to topple over

    I am wondering - should I just do calf raises on the ground using a barbell on my back where I can load it up high without any issues...but as I'm doing it standing on flat ground I dont get the same range of motion as on the machine which lets you stand on a step so you can go further down

    OR... should I take the weight off the machine and do the calf raises with 1 leg (which feels weird) but might be more beneficial? I find with 1 leg I am able to do 1/4th the weight of both legs together

    Thanks

  2. New Member
    pinchharmonic's Avatar
    Stats
    5'8"  163 lbs.
    Join Date
    Sep 2008
    Posts
    282
    Rep Power
    215
    Level
    14
    Lv. Percent
    40.81%

    i think you'll get a similar response from most people, but

    calves are an easy exercise to butcher, as far as form.

    definitely re-check your form, in fact, go on youtube and watch calf raising training videos...

    you admit yourself you have skinny calves.. even guys with great calves don't use that much weight. doesn't that make you skeptical?

    the achiles tendon is a very strong tendon with great elasticity. that's commonly why calf exercises can be cheated so easily as you can just bounce on that tendon, and 300lbs it may be, it'll still bounce.
  3. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    maybe you're right.
    tho I do them pretty slow
    When i get to the bottom I pause and then lift up slowly
    but who knows
    I'll go youtube right now
    •   
       

  4. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    I've gotta say after watching some youtube clips this is a tough one. I really dont know what I'm doing wrong - if at all I am?

    I can only think of pausing longer between reps and trying to tense my calves further...

    I'm the type who can be quite pedantic on form so I'm just a bit lost here... hmm
  5. Advanced Member
    MMAMONSTER19's Avatar
    Stats
    5'8"  178 lbs.
    Join Date
    Sep 2008
    Posts
    544
    Rep Power
    347
    Level
    18
    Lv. Percent
    65.57%

    also you can try standing calf raises under a smith machine and place the thickest plates you have or the calf roller underneath you and stack plates on the bar thats what i do, as well as the leg press machine if you got one just put your feet on there and slide your heels off and so its like a toe press but for your calves ya kno check it out
  6. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    911
    Rep Power
    644
    Level
    23
    Lv. Percent
    56.79%

    Quote Originally Posted by pinchharmonic View Post
    i think you'll get a similar response from most people, but

    calves are an easy exercise to butcher, as far as form.

    definitely re-check your form, in fact, go on youtube and watch calf raising training videos...

    you admit yourself you have skinny calves.. even guys with great calves don't use that much weight. doesn't that make you skeptical?

    the achiles tendon is a very strong tendon with great elasticity. that's commonly why calf exercises can be cheated so easily as you can just bounce on that tendon, and 300lbs it may be, it'll still bounce.

    Tendons are very inelastic, sort of like a rope. Ligaments are elastic, they are very pliable. If tendons were not inelastic when a muscle is contracted it would not have an instant reflex, instead it would be delayed then the contraction would place a bunch of force on the tendons origin and insertion.
  7. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Quote Originally Posted by russy_russ View Post
    Tendons are very inelastic, sort of like a rope. Ligaments are elastic, they are very pliable. If tendons were not inelastic when a muscle is contracted it would not have an instant reflex, instead it would be delayed then the contraction would place a bunch of force on the tendons origin and insertion.
    i had to read that about 4 times to understand it lol... but in simple terms, what exactly are you trying to say by that?
  8. New Member
    ffmedic32's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Nov 2008
    Age
    36
    Posts
    214
    Rep Power
    179
    Level
    12
    Lv. Percent
    37.22%

    If you are doin that kinda weight and actually using good form then your a beast. Make sure your going all the way down and getting a good stretch. If all that checks out then increase your reps. Speaking of that how many reps are you doing at that weight????
    Want something new,,try doing donkey raises...
  9. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    A recent forum post on here said donkey raises is like wearing a wife beater to the gym - gay. haha

    Um atm I've taken it down to 5 reps (5x5s) but I could do 470lbs like 8-10 times.

    I've got legs on tuesday so I think ill go ask one of the gym instructors to watch me and see if im doing it wrong.

    I'll try with longer pauses as well first up, but I still can see myself having at least 3 plates on top of the machine.
  10. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    911
    Rep Power
    644
    Level
    23
    Lv. Percent
    56.79%

    Quote Originally Posted by soseg View Post
    i had to read that about 4 times to understand it lol... but in simple terms, what exactly are you trying to say by that?

    Ok, Imagine if your tendons were elastic (very giving and pliable 'capable of large strain'). When a muscle is contracted imagine a rubber band stretching as the muscle contracts which wouldn't generate much musculoskeletal movement because the tendon would have to stretched a great length before movement can occur, thereby creating a needless amount of stress on the tendon.

    In actuality, tendons are generally inelastic (not pliable 'incapable of large strain'). When a muscle is contracted imagine a rope as your tendon, little to no strain which causes instantaneous musculoskeletal movement. However, depending on location some tendons are more 'elastic' or more / less 'inelastic' than others. The overall idea is the transmission of muscle force from the fibers to be effective and rapid.

    For a better understanding, take or read a biomechanics course / book.


    Young's modulus:
    Ligament 0.3 - 0.4 (Y) in GPa
    Tendon 0.8 - 1.2 (Y) in GPa

    To put this in perspective:
    Rubber 0.01 - 0.1 (Y) in GPa
    Nylon 2.0 - 4.0 (Y) in GPa
  11. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    russy_rus i think i get you
    but ill have to pass on looking up the physics... young's modulus brings back bad memories from highschool and first year university
  12. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    911
    Rep Power
    644
    Level
    23
    Lv. Percent
    56.79%

  13. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1501
    Level
    37
    Lv. Percent
    50.94%
    Achievements Activity ProPosting Pro

    I do anywhere between 8-12 sets of calves, twice a week. I do them on a smith machine, standing with the balls of my feet on a box. I also donkey raises with random girls sitting on my back (not the big ones from the womens only room though). After those I will do the sit down calve raises or the machine.
  14. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Quote Originally Posted by Aggravated View Post
    I do anywhere between 8-12 sets of calves, twice a week. I do them on a smith machine, standing with the balls of my feet on a box. I also donkey raises with random girls sitting on my back (not the big ones from the womens only room though). After those I will do the sit down calve raises or the machine.

    LOL

    Girls on your back... I've gotta see that in real life. Only seen pics of Arnie doing that.

    gold
  15. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1501
    Level
    37
    Lv. Percent
    50.94%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by soseg View Post
    LOL

    Girls on your back... I've gotta see that in real life. Only seen pics of Arnie doing that.

    gold
    There is one girl in particular that is always there that works behind the counter and she does it willingly. I don't workout with a partner so I have no one to stack plates on me. It is a pretty funny sight though.
  16. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    i have to question your form as well even if you had 17" calves you could still get a good workout with only 250lbs. Its not about how much weight its about how you are moving it and something doesnt sound righ about it.
  17. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Quote Originally Posted by pistonpump View Post
    i have to question your form as well even if you had 17" calves you could still get a good workout with only 250lbs. Its not about how much weight its about how you are moving it and something doesnt sound righ about it.

    Yeah I'm starting to agree with you guys but I honestly have NO CLUE as to what I'm doing wrong...

    I'll ask a gym instructor to monitor me next time and tell em about my predicament.

    What about seated calf raises? what weights to what calf sizes do you guys roughly use? I find gains on that are hard - dont think you can cheat it as much cause you're sitting down.
  18. Banned
    pistonpump's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    May 2006
    Age
    30
    Posts
    12,105
    Rep Power
    0
    Level
    66
    Lv. Percent
    87.47%
    Achievements Activity ProActivity AuthorityPosting ProPosting AuthorityPosting Veteran

    its how you move the weight imo on calves. do you have a plate loaded seated calf machine? i find a 45 plate on each side is a good weight, not too much but you can make it work. see what i mean?
  19. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    pistonpump yeah we've got a plate loaded seated calf machine... i can throw 4x44lbs on it and do my 5x5s on it atm

    I'll try some other ways of doing my raises. maybe the positioning of my feet on the food-rest-things...

    I've done it all from pushing the weights up very slowly to normal speed to fast and dropping them at all speeds...

    i dont know... like i said ill ask an instructor sometime during the week when i do my legs
  20. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1501
    Level
    37
    Lv. Percent
    50.94%
    Achievements Activity ProPosting Pro

    I have good size calves, but mine never really grew until I started to use lighter weight. I usually do the seated raise with just one 25lb plate on each side. If I want to go heavy, then the most I will use is one 45lb plate on each side. I like to focus on the contraction.
  21. Senior Member
    ABNRanger's Avatar
    Stats
    6'1"  200 lbs.
    Join Date
    Sep 2008
    Age
    47
    Posts
    1,288
    Rep Power
    15977
    Level
    27
    Lv. Percent
    36.65%
    Achievements Posting Pro

    I like the donkey calf exercises. When I do seated ones I feel like the middle of under my feet are tearing. So now I keep the weight light. Are there any special type of soles or type to shoes you guys recommend that will have a nice grip on the foot rests? I always feel like my feet might slip if I stretch too far down. Is the down stretch as important as the up stretch?
  22. New Member
    BettrBdyMitch's Avatar
    Stats
    5'6"  155 lbs.
    Join Date
    Oct 2008
    Age
    31
    Posts
    210
    Rep Power
    179
    Level
    12
    Lv. Percent
    23.35%

    On calf raises, there are a couple factors that you need to consider....

    Standing and sitting raises, they work different areas of the calves, but also toe position isolates different sections of the calves as well.

    What I do to get size on mine, I make sure I do no less than 20 reps, correct form, and right after I stretch my calves for 30 seconds, stretch to the extent that it hurts as much as the burn from the last rep. But form is most important rather than weight, and doing higher reps (I do 20 per set)

    I must say I see weekly improvements on my calves from shape to size, but you have to hit them damn hard.
  23. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    hmm
    so all you other guys with success do relatively light weights and heaps of reps?

    kinda goes against the originaly theory of building a bigger muscle... higher weight / relatively low reps
  24. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1501
    Level
    37
    Lv. Percent
    50.94%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by soseg View Post
    hmm
    so all you other guys with success do relatively light weights and heaps of reps?

    kinda goes against the originaly theory of building a bigger muscle... higher weight / relatively low reps
    Sometimes you need to work in a higher rep range to build quality/size. A couple IFBB pros at my gym swear by light weight. They also do steroids, but everyone that I have ever seen with nice calves do light weight movements. I'm not sure what the correlation is here, but it works for me and these other good people here obviously. It is a relatively small group of muscles as well.
  25. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Quote Originally Posted by Aggravated View Post
    Sometimes you need to work in a higher rep range to build quality/size. A couple IFBB pros at my gym swear by light weight. They also do steroids, but everyone that I have ever seen with nice calves do light weight movements. I'm not sure what the correlation is here, but it works for me and these other good people here obviously. It is a relatively small group of muscles as well.
    Interesting...

    Is the calf muscle the only muscle everyone finds its better to go lighter weights with?
  26. New Member
    BettrBdyMitch's Avatar
    Stats
    5'6"  155 lbs.
    Join Date
    Oct 2008
    Age
    31
    Posts
    210
    Rep Power
    179
    Level
    12
    Lv. Percent
    23.35%

    Pretty much!
  27. Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Rep Power
    1501
    Level
    37
    Lv. Percent
    50.94%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by soseg View Post
    Interesting...

    Is the calf muscle the only muscle everyone finds its better to go lighter weights with?
    I like to WO arms with lighter weights sometimes as well, most of the time I might do moderate weight super sets at the end of my WO. For calves though, lightweight baby!
  28. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    813
    Level
    28
    Lv. Percent
    22.7%
    Achievements Posting Pro

    Quote Originally Posted by Aggravated View Post
    I have good size calves, but mine never really grew until I started to use lighter weight. I usually do the seated raise with just one 25lb plate on each side. If I want to go heavy, then the most I will use is one 45lb plate on each side. I like to focus on the contraction.
    same here, 2 yrs ago i was just in college reppin out 3 45's on each side. My form sucked, i went all the way down, but did them way too fast using my upper body to pull the weight up. Now i start out with 25's on each side work my way up to 45's and a 25 on each side. Ive found starting all over again, perfect form and also pausing at top pressing the contraction til it burns bad also helped me. Also OP you gotta practice around with sets and reps. I know guys who dont respond to high reps, and others that do. If a 45 on each side of seated calves arent doing anything @8-15 reps, lower the weight and do 30+. Experiment with it. Also, how do you feel when u leave the gym? I didnt start seeing good results till i crawled out of the gym on leg or calve day. Notice i didnt say walk, but CRAWL. lol.
  29. New Member
    BeastMode's Avatar
    Join Date
    Jan 2004
    Posts
    133
    Rep Power
    198
    Level
    10
    Lv. Percent
    35.31%

    DC calves exercises are pretty good if you are looking for something new, extended eccentric in the range of 20-25 seconds... you can search for more info
  30. Advanced Member
    bigzach1234's Avatar
    Stats
    5'10"  210 lbs.
    Join Date
    Aug 2008
    Posts
    961
    Rep Power
    558
    Level
    24
    Lv. Percent
    26.42%

    bro heres what u do.. start off on a leg press with about 405---> to how ever much u want.. do 3 sets of 15-20 reps.. then bust out the stAnding raises.. in between sets go to a step and best out 20 raises with no weight pausing and just focusing on your form and getting maximum blood flow between sets into your calves.. i alwasys cycle in supersets with standing raises/no weight.. works wonders
  31. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    thanks guys ill give the calves tomororw a workout with lower weight with longer pauses and tensing at the top of the raise with heaps more reps

    ill keep everything else at the 5x5s or roughly about there

    its a bit of a dodgy one i dont know if higher reps would go good for my arms either (maybe more biceps than triceps)... if i lower the weight and do like an easy 12 reps you feel the arms fill up with blood... even if u went double the reps to about 25... but mentally you just know that if you keep them low... say below 10... maybe even 5x5s you're killing them hard with the heavy weight... all the stress = growth?

    dont know.. ah well
  32. Senior Member
    Necroticism's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Jul 2007
    Age
    31
    Posts
    1,079
    Rep Power
    628
    Level
    25
    Lv. Percent
    18.83%
    Achievements Posting Pro

    idk if this was already posted, but what i do on my calf raises, is grab a moderate weight and on the complete stretch position i hold for 5-15 seconds and then explode up and continue this until failure. this has worked quite well for me. once i fail and cant get another, i hold it in the stretch for another 5-30 seconds. i only do 1 set every other day.
  33. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    813
    Level
    28
    Lv. Percent
    22.7%
    Achievements Posting Pro

    Quote Originally Posted by bigzach1234 View Post
    bro heres what u do.. start off on a leg press with about 405---> to how ever much u want.. do 3 sets of 15-20 reps.. then bust out the stAnding raises.. in between sets go to a step and best out 20 raises with no weight pausing and just focusing on your form and getting maximum blood flow between sets into your calves.. i alwasys cycle in supersets with standing raises/no weight.. works wonders

    same here bro,...i superset, one leg bodyweight raises with my seated calf raises,... they work wonders.
  34. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Tell you guys what... I took down the weights yesterday and did lower weight (not so much higher reps.. maybe 10-20reps depends)... but on seated calf raises i did 44lbs... standing i did... i dont evne know... crap all... very slowly lift up and down... at the top especially... hold it as high as i can for a good 15 seconds... first few reps feel so pointless but then the burn comes in... and its a different feel

    today my calves are killing me unlike anything before so I hope its the right type of soreness... and it will cause growth... not the crappy soreness from running to long or something (considering low weight etc as everyone recommended)...

    I'll see where this takes me in the next few weeks/months

    Thanks!
  35. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    813
    Level
    28
    Lv. Percent
    22.7%
    Achievements Posting Pro

    Quote Originally Posted by soseg View Post
    Tell you guys what... I took down the weights yesterday and did lower weight (not so much higher reps.. maybe 10-20reps depends)... but on seated calf raises i did 44lbs... standing i did... i dont evne know... crap all... very slowly lift up and down... at the top especially... hold it as high as i can for a good 15 seconds... first few reps feel so pointless but then the burn comes in... and its a different feel

    today my calves are killing me unlike anything before so I hope its the right type of soreness... and it will cause growth... not the crappy soreness from running to long or something (considering low weight etc as everyone recommended)...

    I'll see where this takes me in the next few weeks/months

    Thanks!
    if you are saying they are "killing" you,... then, i think you have taken a step in the right direction. My calves or quads do not grow unless im limping like a 2 o'clock ho after a workout.
  36. New Member
    soseg's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Jun 2007
    Age
    26
    Posts
    488
    Rep Power
    334
    Level
    18
    Lv. Percent
    25.48%

    Quote Originally Posted by brk_nemesis View Post
    if you are saying they are "killing" you,... then, i think you have taken a step in the right direction. My calves or quads do not grow unless im limping like a 2 o'clock ho after a workout.

    yea probably true

    i find doing low reps high weight doesnt always give u a burn on certain workouts... not sure

    I have read in the past that the burn feeling the next day doesnt necessarily mean you worked out that muscle correctly... ie theres different opinions / workout routines such as not going to failure (5x5s?) where you might not feel so much of a burn as with going higher reps till you jsut cant do it anymore... let alone super-setting which just kills you the next day

    I tried a lower weight on the shoulder shrugs as well and felt the blood pump into them... at the top of the shrug I tried to hold it up as high as I could for 5+ seconds and lower slowly... felt good
  37. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    813
    Level
    28
    Lv. Percent
    22.7%
    Achievements Posting Pro

    Quote Originally Posted by soseg View Post
    yea probably true

    i find doing low reps high weight doesnt always give u a burn on certain workouts... not sure

    I have read in the past that the burn feeling the next day doesnt necessarily mean you worked out that muscle correctly... ie theres different opinions / workout routines such as not going to failure (5x5s?) where you might not feel so much of a burn as with going higher reps till you jsut cant do it anymore... let alone super-setting which just kills you the next day

    I tried a lower weight on the shoulder shrugs as well and felt the blood pump into them... at the top of the shrug I tried to hold it up as high as I could for 5+ seconds and lower slowly... felt good
    that is something you can only learn from experience: the difference between a pump, soreness, and then the bad: overtraining. I dont grow unless i'm getting insane pumps in the gym, but thats when i know to keep going when during a set the pumps start hurting. The soreness the next day makes me feel accomplished, and gratified that i worked hard to accomplish my goal. I havent felt the overtraining "pain" in a while but i can tell the difference. The next day or two after a workout, I can tell if I got a good workout by how my body feels, which is something you'll have to get accustomed to. Eventually through trial and error you'll be able to tell by the pumps in the gym, as well as soreness outside the gym later, how your body is reacting and if you are on que, or if your w/o sucked,.... and need a revamped routine.
  38. New Member
    ejg700's Avatar
    Join Date
    Jan 2005
    Age
    36
    Posts
    85
    Rep Power
    161
    Level
    8
    Lv. Percent
    32.35%

    Don't neglect the seated calf raise. Your calves are made up of two major muscles, the gastrocnemius, and the soleus. The gastrocnemius, is the major muscle that makes up 70% of the calf, and is emphasized during standing calf raises, the soleus, during seated, since it attaches right below the knee. For full calf development, you need to do both. Also, as "gay" as they might be, if you want calves like Arnold, you have to do the donkeys! Donkey raises add width size to the calves, because special emphasis is put on both muscles, when the hamstrings are in a stretched position. I've found a way to do donkeys that isn't so gay, using a smith machine. Set the smith machine bar two notches above your waist, grab a step, and slide it under the machine, step onto the step with the balls of your feet. Slide yourself underneath the bar, placing the bar on your lower back. You might need a foam pad, or some gym towels, because the bar can really dig into your back with heavy weight. I still get some looks, but not nearly as many as if I had some dude straddling my back, lol! Also, if you have one of those seated rotary calf machines, leaning forward getting a good hamstring stretch accomplishes the same thing.
  39. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    813
    Level
    28
    Lv. Percent
    22.7%
    Achievements Posting Pro

    Quote Originally Posted by ejg700 View Post
    Don't neglect the seated calf raise. Your calves are made up of two major muscles, the gastrocnemius, and the soleus. The gastrocnemius, is the major muscle that makes up 70% of the calf, and is emphasized during standing calf raises, the soleus, during seated, since it attaches right below the knee. For full calf development, you need to do both. Also, as "gay" as they might be, if you want calves like Arnold, you have to do the donkeys! Donkey raises add width size to the calves, because special emphasis is put on both muscles, when the hamstrings are in a stretched position. I've found a way to do donkeys that isn't so gay, using a smith machine. Set the smith machine bar two notches above your waist, grab a step, and slide it under the machine, step onto the step with the balls of your feet. Slide yourself underneath the bar, placing the bar on your lower back. You might need a foam pad, or some gym towels, because the bar can really dig into your back with heavy weight. I still get some looks, but not nearly as many as if I had some dude straddling my back, lol! Also, if you have one of those seated rotary calf machines, leaning forward getting a good hamstring stretch accomplishes the same thing.
    you can accomplish the same movement by leaning forward more on the seated straight leg calf machine. Instead of keepin body straight at a 90 degree angle with your legs, bend your legs slightly, bend your upper body as close to your quads as possible and wrap your arms around the bottom of both legs. Voila, donkey raises on a machine.
  40. New Member
    IroNwIlL2006's Avatar
    Stats
    5'11"  255 lbs.
    Join Date
    May 2006
    Posts
    92
    Rep Power
    149
    Level
    8
    Lv. Percent
    67.25%

    I want everyone in this thread to do seated calf raises like this next workout. Put a weight on where you fail at about 18-20 reps. Keep banging out reps until failure... rest 10-15 seconds and keep going... keep doing this until you get to 75 reps. You can train your calves in about 4 minutes and you will not be able to walk right so do them at the end of the workout. I just started training them like this and its pretty crazy. Its a good idea to do a lot of stretching afterwards or you'll be walking funny for days.
  

  
 

Similar Forum Threads

  1. standing calf raises vs seated calf machine.
    By DerickVonD in forum Training Forum
    Replies: 3
    Last Post: 08-12-2010, 07:03 PM
  2. New Way To Perform Calf Raises
    By AnthonyIOSOS in forum Training Forum
    Replies: 10
    Last Post: 06-11-2009, 03:33 AM
  3. Replies: 17
    Last Post: 05-04-2009, 10:25 AM
  4. Anyone else have any troubles doing Foward/Reverse Calf Raises?
    By JohnGafnea in forum Exercise Science
    Replies: 7
    Last Post: 04-01-2003, 05:32 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in