Calf Issues

Wolfpac11680

New member
I have very, and I mean VERY, underdeveloped calves. I train them hard but most likely not hard enough because I get no results. I need information on some serious calf exercise so that my legs can finally catch up to the rest of my body
 
i feel your pain brudda. a lot of guys have had success with DC calf training. pick a good weight that you can get 10 reps with, go up, 5 second negative, then hold and stretch at the bottom for 15 seconds, then back up, rinse, lather, repeat for 12-15 reps. then, when it's all done you rep em back out for a quick max set after the last stretch and you're done.

sound right fellas?
 
Beelzebub said:
i feel your pain brudda. a lot of guys have had success with DC calf training. pick a good weight that you can get 10 reps with, go up, 5 second negative, then hold and stretch at the bottom for 15 seconds, then back up, rinse, lather, repeat for 12-15 reps. then, when it's all done you rep em back out for a quick max set after the last stretch and you're done.

sound right fellas?
Click to expand...

How's this working for you?
 
Yeah, I think that is what Dogg Crap's calf workout is. 5 secs. down and 15 secs. stretch.

They are REALLY difficult.
 
LCSULLA said:
How's this working for you?
Click to expand...

in the past 3 months of fucking with it, i gained like 1/4". whooptifuckindoo. i'm sticking with it though, it's 1/4" more than i had. i train calves twice a week now and i'll do that for one of them.
 
I do a slight variation of that.. My first calf day (which I train first before either back or chest) I do the 5sec negative 15sec stretch for 2 sets of 15.. The second day I start by doing the stretch for 2 sets 60sec. each, then I do 5 sets to failure.. After each DC-type exercise I do another calf movement to failure.. Example:

DAY 1
5sec/15sec - 2 sets@ 15 reps per..(using a donkey calf raise machine)
Standing calf machine- 5 sets to failure..

DAY 2
60sec stretch(either standing or donkey calf machine) 2 sets for 1 minute.
Donkey calf raise machine- 5 sets till failure..

Got 17" baby moo-cows after 4 weeks of 2x weekly routines, alternating each movement and order of exercise.. ;)
 
This is probably a stupid question but here it goes...

Tell me if I'm wrong but this is my understanding of the 5sec/15sec deal...

Say I'm doing standing calf raises, I should explode up, hold here for 15 sec, then take 5 sec to go back down to starting position? That sounds pretty friggin intense.

Then for the 60sec stretch I would explode up & hold for 60 seconds?

or am I just a moron?
 
I know there is a thread somewhere on calf growth, but what really worked for me was this:

Hit em two times per week.
Do excersizes in diff positions: standing, sitting and donkey / 45deg
Rotate between high rep / low weight and low reps / high weight

Finally, what finally made them start to grow for me was single leg raises - instead of feeling them low at the insertion, I started feeling it high up in the meat of the muscle.

The judge on this was my wife. She used to make bird noises when I walked around in shorts. Now she shuts up.... :twisted:

Later,
R
 
bigpetefox said:
I do a slight variation of that.. My first calf day (which I train first before either back or chest) I do the 5sec negative 15sec stretch for 2 sets of 15.. The second day I start by doing the stretch for 2 sets 60sec. each, then I do 5 sets to failure.. After each DC-type exercise I do another calf movement to failure.. Example:

DAY 1
5sec/15sec - 2 sets@ 15 reps per..(using a donkey calf raise machine)
Standing calf machine- 5 sets to failure..

DAY 2
60sec stretch(either standing or donkey calf machine) 2 sets for 1 minute.
Donkey calf raise machine- 5 sets till failure..

Got 17" baby moo-cows after 4 weeks of 2x weekly routines, alternating each movement and order of exercise.. ;)
Click to expand...


i'm stealing this. you....can't.....stop me:run:
 
xxtruxx1 said:
This is probably a stupid question but here it goes...

Tell me if I'm wrong but this is my understanding of the 5sec/15sec deal...

Say I'm doing standing calf raises, I should explode up, hold here for 15 sec, then take 5 sec to go back down to starting position? That sounds pretty friggin intense.

Then for the 60sec stretch I would explode up & hold for 60 seconds?

or am I just a moron?
Click to expand...
You got it backwards.. :D

The 60 second stretch is just that, have your toes on the block and try to touch your heel to the floor, hold for 60 seconds.. The 5/15 is 5 seconds to do the rep, then at the stretch you hold for 15 seconds.. No exploding or ballistic movements, just smooth and keeping tension on the muscle..
 
Hey Pete,

Your sets to failure, heavy or moderate weights? I know you said till failure but is that usually a 15-20 rep or 6-12 rep failure.
 
jonny21 said:
Hey Pete,

Your sets to failure, heavy or moderate weights? I know you said till failure but is that usually a 15-20 rep or 6-12 rep failure.
Click to expand...
Both.. One day I go heavy (between 260-310) or moderate (under 250), and just pump out reps until I can't move in any direction.. When I go to failure, I don't count I just grind until it burns.. :twisted:
 
:thumbsup: Thanks
 
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