Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Article: Arnold On Calves

Ummmm Arnie, people started to say you got cd implants...because you did.

Lol J/K. Some rumors never die.

Glad he put this to rest.
 
Its so funny because I searched for Arnolds Calves Plan YESTERDAY! Lol and today BOOM AM posts exactly what I read yesterday! Calves have always been my greatest challenge and weakest body part. Aside from being small the right one has always been almost a full inch bigger than the other.

For the first 10 years of gym experience I barely touched them blaming genetics for it. In the past years I made a commitment to change that, without knowing I guess I followed these principles (Arnolds and Regs) and got some success. It took a little over 12 months of constant pounding to get them from 14 inches to 16.

I had to work them out every day like a warm up to everything, just one exercise a day though but 5-6 sets of varying reps. First set warm up light weight and 100 reps. I felt like this first set was key to everything it made them swell a bit and get that pump going so that I could concentrate on heavier weights. Next two sets were 10 reps fast 10 reps slow with heavy weight. Next 3 sets where drop out 8 reps heaviest weight possible, dropped weight did 12 reps, dropped 15 reps, dropped 20 reps and changed speed to really fast just to burn it.

There was a specific machine of stand up calf raise with a really good gripping pad which allowed me to do a very very short movement focusing on the negative part of the exercise. My heels would be almost touching the floor (if you imagine a clock my toes would be at 10 o clock while heels at the center of the clock), and calves fully stretched with the heaviest weight possible I would then just do mini bounces without ever really going up. This made the calves head feel like they were ‘’popping out’’ and it gave me the most pump than anyother exercise or movement. Hard to explain without an youtube video but I had to get creative in order for them to grow.

But they have reached a point where no further growth happens no matter what. They are ripped and all 3 muscles can be seen... but they are not massive I cannot break the 16 inches mark. Guess that´s where steroids come in place?!
 
mrmello said:
Its so funny because I searched for Arnolds Calves Plan YESTERDAY! Lol and today BOOM AM posts exactly what I read yesterday! Calves have always been my greatest challenge and weakest body part. Aside from being small the right one has always been almost a full inch bigger than the other.

For the first 10 years of gym experience I barely touched them blaming genetics for it. In the past years I made a commitment to change that, without knowing I guess I followed these principles (Arnolds and Regs) and got some success. It took a little over 12 months of constant pounding to get them from 14 inches to 16.

I had to work them out every day like a warm up to everything, just one exercise a day though but 5-6 sets of varying reps. First set warm up light weight and 100 reps. I felt like this first set was key to everything it made them swell a bit and get that pump going so that I could concentrate on heavier weights. Next two sets were 10 reps fast 10 reps slow with heavy weight. Next 3 sets where drop out 8 reps heaviest weight possible, dropped weight did 12 reps, dropped 15 reps, dropped 20 reps and changed speed to really fast just to burn it.

There was a specific machine of stand up calf raise with a really good gripping pad which allowed me to do a very very short movement focusing on the negative part of the exercise. My heels would be almost touching the floor (if you imagine a clock my toes would be at 10 o clock while heels at the center of the clock), and calves fully stretched with the heaviest weight possible I would then just do mini bounces without ever really going up. This made the calves head feel like they were ''popping out'' and it gave me the most pump than anyother exercise or movement. Hard to explain without an youtube video but I had to get creative in order for them to grow.

But they have reached a point where no further growth happens no matter what. They are ripped and all 3 muscles can be seen... but they are not massive I cannot break the 16 inches mark. Guess that´s where steroids come in place?!
Click to expand...

Is this the second half of the article, or a different one?
 
This article sounds very similar, almost exactly the same, as what he wrote in his book The Education of a Bodybuilder, and also an editorial from Muscle & Fitness when he was (is?) a contributing editor. But it is important to read, re-read and re-read again, everything!
I do like his answer to building great calves, if you weren't born with them: Utilize every single training method! Whatever it takes!
 
You must log in or register to reply here.
Back
Top