calve soleus

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    calve soleus


    Ive always had trouble building the soleus. Im just wondering what you guys have done to build yours.(reps, sets, weight, exercises)

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    Quote Originally Posted by gregg1494 View Post
    Ive always had trouble building the soleus. Im just wondering what you guys have done to build yours.(reps, sets, weight, exercises)
    High Caloric diets+sprints/hill sprints/stairmaster/my-momma-built-them-for-me-when-she-cooked-me-up-inside-her-oven
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    Quote Originally Posted by Celorza

    High Caloric diets+sprints/hill sprints/stairmaster/my-momma-built-them-for-me-when-she-cooked-me-up-inside-her-oven
    ehh i would like to keep the cardio to a minimum. Eating my kcals is hard enough.
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    Seated calf machines, high reps
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by AZMIDLYF View Post
    Seated calf machines, high reps
    Toes in + Toes out reps.
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    Quote Originally Posted by Celorza

    Toes in + Toes out reps.
    Should i do toes in, toes out, middle? Or just toes in toes out?
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    Quote Originally Posted by gregg1494 View Post
    Should i do toes in, toes out, middle? Or just toes in toes out?
    The three of them IMO you could do this:

    Calve Raises x 30 reps.
    10 str8t
    10 toes in
    10 toes out
    (Or another order, just saying)

    And repeat for another 3-4 sets more (so 4-5 total...)

    Or go for

    30xtoes in

    30xtoes str8t

    30xtoes out

    30x toes str8t

    My best advice would be to find what makes them work for yah...either slow negs and exploding up, or going for full ALL out fast tempo 30 reps and little to no rest and again , or maybe rest pausing? Holding the contraction?

    Calves are tricky for 99% of the people to train. I am lucky enough to have mine (to my taste ) without training them other than cardio.
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    Thanks bro. Lucky -.-
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    Quote Originally Posted by AZMIDLYF View Post
    Seated calf machines, high reps
    just like celorza said try a bunch of stuff out. Will do
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    100 calf raises a day everyday. You're welcome
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    Quote Originally Posted by jonesBones40
    100 calf raises a day everyday. You're welcome
    have you had success with this
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    Quote Originally Posted by gregg1494

    have you had success with this
    Definately bro
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    Quote Originally Posted by jonesBones40

    Definately bro
    Are those seated? And did you do 100 consecutively? Like 1x100
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    Quote Originally Posted by gregg1494

    Are those seated? And did you do 100 consecutively? Like 1x100
    Standing with no weight and yeah consecutive. It doesn't seem like much but if you exaggerate it and hold at the top and bottom you'll be hurtin
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    Quote Originally Posted by jonesBones40

    Standing with no weight and yeah consecutive. It doesn't seem like much but if you exaggerate it and hold at the top and bottom you'll be hurtin
    Ight. Ill just do them in the shower haha
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    calfs do seem to be a thing of genetics to be naturally big without any work, or small with lots of work. i am starting to believe that they take massive amount of volume and frequency to grow and get stronger.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    calfs do seem to be a thing of genetics to be naturally big without any work, or small with lots of work. i am starting to believe that they take massive amount of volume and frequency to grow and get stronger.
    One could also experiment with doing lots of frequency/volume, and if that doesn't work, try working triple-extension movements (c&J, snatch, sprints, etc) to see if that helps their calves grow. Lastly, I was doing something called DC cardio until I damaged my front big toe last year (it still bothers me), and I saw a great response from doing those.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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    If it is the soleus you want to work, then the knee has to be bent during ankle planter flexion.

    If, however, it is the whole CALF that you want to make bigger, then you should focus on straight knee calf raises. The soleus is comprised predominatly of slow twitch muscle fiber, and has little potential for hypertrophy. The gastroc, on the other hand, is a mix of type I/II, is the larger of the two, and has the greatest potential for hypertrophy.
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    I agree with the daily calve raises. Just look at be calves of a ballet dancer.
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    Quote Originally Posted by RicFlair
    I agree with the daily calve raises. Just look at be calves of a ballet dancer.
    Partial range of motion with that, they'll never go into Dorsi flexion where the gastrocnemius and soleus are stretched. Just goes to show you've gotta figure out a plan of attack individualized to you. Trial and error.
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    Quote Originally Posted by ZiR RED
    If it is the soleus you want to work, then the knee has to be bent during ankle planter flexion.

    If, however, it is the whole CALF that you want to make bigger, then you should focus on straight knee calf raises. The soleus is comprised predominatly of slow twitch muscle fiber, and has little potential for hypertrophy. The gastroc, on the other hand, is a mix of type I/II, is the larger of the two, and has the greatest potential for hypertrophy.
    well i want to get the whole calve bigger but the soleus is what is lacking.
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    That is why I recommended seated with high reps.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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    Quote Originally Posted by gregg1494 View Post
    well i want to get the whole calve bigger but the soleus is what is lacking.
    How did you come to this conclusion? The soleus is covered by the GN, and only a small portion of it can be seen at the bottom of the lower leg, and a little at the outsides. Its actually given its name after the fish sole, because it is thin and flat.

    Any how, try this:

    Since the soleus is slow twitch, hit it as such. High rep, low rest period, and very frequently with a normal rep speed.

    Then, target the GN as it is intended, lower reps with a very fast rep speed, such as would occur during sprinting or the triple extension of olympic lifts and jumping.

    Br
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    Quote Originally Posted by ZiR RED

    How did you come to this conclusion? The soleus is covered by the GN, and only a small portion of it can be seen at the bottom of the lower leg, and a little at the outsides. Its actually given its name after the fish sole, because it is thin and flat.

    Any how, try this:

    Since the soleus is slow twitch, hit it as such. High rep, low rest period, and very frequently with a normal rep speed.

    Then, target the GN as it is intended, lower reps with a very fast rep speed, such as would occur during sprinting or the triple extension of olympic lifts and jumping.

    Br
    Well it may not undeveloped it just isnt to my liking. And thanks for the help.
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