Article: Quick And Effective Calf Workout

mrmello said:
Wait... So for a month straight the ONLY exercice we do for calves is the seated calf raise ?
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I agree. If you want a bigger chest you wouldn't stop training everything else, why approach your calf training in this manner?
 
maul89 said:
I agree. If you want a bigger chest you wouldn't stop training everything else, why approach your calf training in this manner?
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Yess true, but how much other different exercises do u need to hit your calves?? Isn't hitting to failure on every set be considered a good amount of volume for your calves?
 
atanocc said:
Yess true, but how much other different exercises do u need to hit your calves?? Isn't hitting to failure on every set be considered a good amount of volume for your calves?
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I always approached my calf training treating the gastroc and soleus as two different muscle groups. I just don't understand completely abandoning gastroc training for a month in order to build bigger calves.

But to each his own, right? I'll have to give the technique talked about here a try.
 
maul89 said:
I always approached my calf training treating the gastroc and soleus as two different muscle groups. I just don't understand completely abandoning gastroc training for a month in order to build bigger calves.

But to each his own, right? I'll have to give the technique talked about here a try.
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I c ur point.. But I guess since they are saying that 60% of the calf muscle is soleus that we should put more emphasis training those.. And that seated calf raises doesn't completely isolate the soleus but rather puts more emphasis on it. So i guess your not completely abandoning the gastroc muscle but training the muscle that would create this larger appearance
 
atanocc said:
I c ur point.. But I guess since they are saying that 60% of the calf muscle is soleus that we should put more emphasis training those.. And that seated calf raises doesn't completely isolate the soleus but rather puts more emphasis on it. So i guess your not completely abandoning the gastroc muscle but training the muscle that would create this larger appearance
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I see. I didn't know the soleus was 60% of the calf until I read this. That's definitely something I will have to keep in mind when training calves, I usually do 2-3x the volume for my gastrocs compared to soleus. Good thinking brother
 
maul89 said:
I see. I didn't know the soleus was 60% of the calf until I read this. That's definitely something I will have to keep in mind when training calves, I usually do 2-3x the volume for my gastrocs compared to soleus. Good thinking brother
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Well from the looks of ur avi, Ur doing something right brotha. Great lookin wheels
 
I've done this before. Its a lot harder than it sounds.
 
I did this yesterday, as my calves have always been blah.. I'm actually really sore today, which would never happen! Usually I'd do the sets of 15-20 heavy as I could do like this, with the full range and squeezing at the top, and I'd do about 8-10 different calf exercises; all I did yesterday was the 75 count as suggested. Def sticking with this, as I'd theorize that once getting through this, at least they'll be stronger to start correctly raising more focused weight which should get me heading in the right direction.
 
u393367 said:
I did this yesterday, as my calves have always been blah.. I'm actually really sore today, which would never happen! Usually I'd do the sets of 15-20 heavy as I could do like this, with the full range and squeezing at the top, and I'd do about 8-10 different calf exercises; all I did yesterday was the 75 count as suggested. Def sticking with this, as I'd theorize that once getting through this, at least they'll be stronger to start correctly raising more focused weight which should get me heading in the right direction.
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Lol did this yesterday too.. And my calves felt like I ran a marathon uphill. Doing this for a month for sure
 
I do a 5 second hold at top and bottom for a minute and then crank as many as possible afterwards in a slow controlled manor. Seems to work very well. Incorporate that into a superset with standing raises and you'll turn your saplings into tree trunks.
 
superbeast668 said:
I do a 5 second hold at top and bottom for a minute and then crank as many as possible afterwards in a slow controlled manor. Seems to work very well. Incorporate that into a superset with standing raises and you'll turn your saplings into tree trunks.
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After doing the workout yest. I felt like I was going to pull/strain something just by walking out the gym.. I can't imagine supersetting it with anything else lol probably going to give it a try too, one of these days
 
This sounds pretty intense. I usually do 3 different positions on the seated calf to hit all angles of the calf, 30x each position. Totaling 60.

Toes faced forward position - 30 reps
Rest 10-30 seconds
Toes facing inward towards each other and heals out position - 30 reps
Rest again
Toes facing outward heals facing inward position - 30 reps

Also, this 3 position calf routine works with donkey raises, standing calf raises, and leg press in locked position.

I am gonna see if I can incorporate this method into my 3 position seated calf raises routine.
 
atanocc said:
After doing the workout yest. I felt like I was going to pull/strain something just by walking out the gym.. I can't imagine supersetting it with anything else lol probably going to give it a try too, one of these days
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I completely agree.. I'm just not there yet to where I don't pull something; but tree trunks are def the goal lol
 
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