sheepdog.tx
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Gentlemen,
Greetings. After years of comments I thought I would list my recommendations on how to get freakishly huge calves.
To clarify I'm about 155 pounds, 5'7" but my calves are 19" circum on cut without creatine. Maybe not mr olympia but I can do 3.5-four times my bodyweight on the donkey stand for 2 minutes straight so I think at least I can get you started. ^_^
If you've been told its genetics thats bull, only the shape is, not the size. Heres what I recommend and whats worked for me.
Few rules:
1.) Calves are endurance workhorses, theyre not impressed with your 20 second sets of squats or how much you dip. If yoiu want thier respect you have to take them waaaay past failure. You need to take them from "whatever" to "ouch" to "ok he's serious" to "ok wtf" to "yes I'll give up my first born's social security number". Anything less youre wasting time and getting in the way
2.) If you're not doing full range of motion you're not going to grow right. Garbage in equals garage out.
3.) You need to spend about 10 good minutes on calves. Like lats first couple sets are just for warm up. Again garbage in equals garage out.
4.) Use calves in as many exercises as possible. Like on deadlift, put a 2x4 under the balls of your feet. Make your cardio/HIIT your calves best friend. I get as much workout from stairmaster as the donkey raise. Love me some tippy toe stairs. Yeahhh budddy!
Ok so heres the deal. You can do calves once a week, but you need to be staggering out the gym once you're done. So heres my sets:
- Farmers walk on balls of feet to warm up: 4 sets for 2 mins. obviously this is more for traps and forearms but also working in calves when you can per rule #4. Dont worry that your calves arent hurting yet. This is just the handshake before the fight.
- Like on deadlift/squats/whatever compounds, put a 2x4 under the balls of your feet. That weight is going to strech those hammies and calves out. Again not going to feel it yet.
- Donkey raises, screw the seated raise. This help knee flexors hips and some lower PC to keep in the mix. Do 2 light sets with toes straight of whatever you can barely do to 8 as a warmup, then 2 more sets toes inward and toes outward. Sets need to be sloooow like 5 seconds per rep, any slower your wasting your time. Now go rest for a minutes, its about to get fun.
- Donkey raises, part deux. Now whatever you did for set of eight add enough to make it a set of 5 but I want you to hold at start (ie midrange) for 12 seconds, press up and hold for 12 seconds, lower slowly then hold at negative for 12 second, return to midrange. Thats one rep, rinse and repeat for those 5 reps, in all three postions, no rest between, 3 sets in each postion. If you can do more reps then you go Mr Beastmode, push on.
- Donkey raises, now in 3D, Rated R for violence towards calves. Now I want a working set back at whatever your 8 was to failure in all three postions, this time just pump out speed reps, as long as you can do full range of motion. 2 sets in each postion to failure.. I dont mean "ouchy this makes my tampon uncormfotable". No sir I mean the point of mechanically you can finish the rep cause. Then without stopping do partial reps, then when you cant do anymore stop with your calves in the decline postion (toes up, heel down if that makes sense) and hold as long as you can tolerate it as your nervous system goes into overload and you can feel the fibers pulling apart. That sir is you investing into though chicken legs of yours, push through it, keep holding keep holding keep <omg this hurts> holding. And done....
Now go strech against a wall, them those calves loose while you gulp your bcaas/whey/bovine colostrum-semen/whatever and smile cause you sir just been anhilating those calves. If you want/can do your cardio after remember to do to on the balls of your feet and change angles of extension to maximize the impact.
Hope this helps someone. If you liked it, rep it. If you love it, PM me. If it gets you some size post here. Best wishes and much growth my peeps.
Sheepdog out
Greetings. After years of comments I thought I would list my recommendations on how to get freakishly huge calves.
To clarify I'm about 155 pounds, 5'7" but my calves are 19" circum on cut without creatine. Maybe not mr olympia but I can do 3.5-four times my bodyweight on the donkey stand for 2 minutes straight so I think at least I can get you started. ^_^
If you've been told its genetics thats bull, only the shape is, not the size. Heres what I recommend and whats worked for me.
Few rules:
1.) Calves are endurance workhorses, theyre not impressed with your 20 second sets of squats or how much you dip. If yoiu want thier respect you have to take them waaaay past failure. You need to take them from "whatever" to "ouch" to "ok he's serious" to "ok wtf" to "yes I'll give up my first born's social security number". Anything less youre wasting time and getting in the way
2.) If you're not doing full range of motion you're not going to grow right. Garbage in equals garage out.
3.) You need to spend about 10 good minutes on calves. Like lats first couple sets are just for warm up. Again garbage in equals garage out.
4.) Use calves in as many exercises as possible. Like on deadlift, put a 2x4 under the balls of your feet. Make your cardio/HIIT your calves best friend. I get as much workout from stairmaster as the donkey raise. Love me some tippy toe stairs. Yeahhh budddy!
Ok so heres the deal. You can do calves once a week, but you need to be staggering out the gym once you're done. So heres my sets:
- Farmers walk on balls of feet to warm up: 4 sets for 2 mins. obviously this is more for traps and forearms but also working in calves when you can per rule #4. Dont worry that your calves arent hurting yet. This is just the handshake before the fight.
- Like on deadlift/squats/whatever compounds, put a 2x4 under the balls of your feet. That weight is going to strech those hammies and calves out. Again not going to feel it yet.
- Donkey raises, screw the seated raise. This help knee flexors hips and some lower PC to keep in the mix. Do 2 light sets with toes straight of whatever you can barely do to 8 as a warmup, then 2 more sets toes inward and toes outward. Sets need to be sloooow like 5 seconds per rep, any slower your wasting your time. Now go rest for a minutes, its about to get fun.
- Donkey raises, part deux. Now whatever you did for set of eight add enough to make it a set of 5 but I want you to hold at start (ie midrange) for 12 seconds, press up and hold for 12 seconds, lower slowly then hold at negative for 12 second, return to midrange. Thats one rep, rinse and repeat for those 5 reps, in all three postions, no rest between, 3 sets in each postion. If you can do more reps then you go Mr Beastmode, push on.
- Donkey raises, now in 3D, Rated R for violence towards calves. Now I want a working set back at whatever your 8 was to failure in all three postions, this time just pump out speed reps, as long as you can do full range of motion. 2 sets in each postion to failure.. I dont mean "ouchy this makes my tampon uncormfotable". No sir I mean the point of mechanically you can finish the rep cause. Then without stopping do partial reps, then when you cant do anymore stop with your calves in the decline postion (toes up, heel down if that makes sense) and hold as long as you can tolerate it as your nervous system goes into overload and you can feel the fibers pulling apart. That sir is you investing into though chicken legs of yours, push through it, keep holding keep holding keep <omg this hurts> holding. And done....
Now go strech against a wall, them those calves loose while you gulp your bcaas/whey/bovine colostrum-semen/whatever and smile cause you sir just been anhilating those calves. If you want/can do your cardio after remember to do to on the balls of your feet and change angles of extension to maximize the impact.
Hope this helps someone. If you liked it, rep it. If you love it, PM me. If it gets you some size post here. Best wishes and much growth my peeps.
Sheepdog out
