Does anybody have a good calf routine
- Thread starter mileo198
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AdtheRock
New member
Donkey Kicks, Single Leg Calf lifts (works great with box under power station), Calf Press on Leg machine, Standing Barbell Calf lift (4" ledge), Rocking Standing Calve raise, and alot of body builders prefer doing a static stretch before for warm up and after for cool down. Here is a nice link with examples of how to do some more. Those are my favorite.
Invalid Link Removed
Invalid Link Removed
jumpshot903
Well-known member
I find doing calf raises on the hack squat machine cause the best growth atleast for me its pretty easy to set up, safe, and i get an insane burn from them half the time my calfs are spazing out from overload.
TheProfessor
Member
Farmers walk 
Yoke walk
Best thing that every happened to my calves.
Walk around with 350 in each hand for sets of 80 feet. Those bitches'll grow!
Yoke walkBest thing that every happened to my calves.
Walk around with 350 in each hand for sets of 80 feet. Those bitches'll grow!
AdtheRock
New member
I agree, in my Gym I run now we do not have a hack squat, but I have used at other Gyms and it really hit them solid. Great ROM too, good advice.
ZiR RED
Well-known member
I wrote about this on another thread, how the calves are highly individual, and based on the composition of fiber types (fast to slow) one may grow better from higher rep work for slow twitch dominant (those that grow from farmers walks, high rep calf raises, etc) or more explosive work for fast twitch dominant (those that grow from triple extension, sprinting, low rep explosive).
Get a biopsy of the gastroc done to figure out which is best for you
Br
Get a biopsy of the gastroc done to figure out which is best for you
Br
TheProfessor
Member
owwieeeeeee
ZiR RED
Well-known member
Just a little pinch...lol
desibaba
New member
Dante of Dogcrapp training recommends you try this while doing your cardio. Set the treadmill to the highest possible incline and walk on your toes. With every step make a conscious effort to push up with your big toe. I have been doing this for a few weeks. The pain is brutal but seems to be working. My calves never got sore before but they do now.
indysoccer16
Member
this might sound weird and I know its kind of based on the individual but I naturally have decent calves. But what is a good size to shot for on calves? I know its a lot about definition but I never really hear much talked about size. I just recently decided to start sliming down from where I was and am going for the leaner more gq body type but I have a rather large bottom half naturally so I am not sure how it is going to work.
As for me, I do like someone mentioned above and use the hack squat and I do pyramids from 500 to 1100 for sets of 10 nice and slow.
Other than that I just do deads and squats and see results
As for me, I do like someone mentioned above and use the hack squat and I do pyramids from 500 to 1100 for sets of 10 nice and slow.
Other than that I just do deads and squats and see results
TheProfessor
Member
It's a neck/forearms/calves 1:1:1 methinks
But in reality, calves can never be too big
But in reality, calves can never be too big
Torobestia
Well-known member
Boy, what I would give to be able to do yolk walks at my gym...Farmers walk
Best thing that every happened to my calves.
Walk around with 350 in each hand for sets of 80 feet. Those bitches'll grow!
indysoccer16
Member
It's a neck/forearms/calves 1:1:1 methinks
But in reality, calves can never be too big
my forearms fail me. That is one body part that just doesn't like to grow on me at all, but I never really targeted them until now.
I am just getting back into the lifting after 7 months off and my legs dropped from 18" to 16.5" and I am limited on neck work because I have a pinched nerve where my left trap meets my neck and it makes my left arm go numb
Sorry for thread jacking
Invalid Link Removed Originally Posted by TheProfessor Invalid Link Removed
Farmers walk Invalid Link Removed Yoke walk
Best thing that every happened to my calves.
Walk around with 350 in each hand for sets of 80 feet. Those bitches'll grow!
Boy, what I would give to be able to do yolk walks at my gym..."
My gym doesnt so much as have a decline bench, or a weight belt. Yolkes are way out of the question.
They have a rule against dropping the weights when doing big deads and the like because it "scares" the women
TheProfessor
Member
I go to the types of gyms where they don't let you in UNLESS you scare women
I'm a strength athlete.
So I train at a gym for strength athletes. Also in my garage, where I can train naked, with boots on, and make as much noise as I want.
That alone puts on muscle mass.
If you want to get into that sort of stuff, there is likely a crew of guys in your area doing it in some guys back alley
I'm a strength athlete.
So I train at a gym for strength athletes. Also in my garage, where I can train naked, with boots on, and make as much noise as I want.
That alone puts on muscle mass.
If you want to get into that sort of stuff, there is likely a crew of guys in your area doing it in some guys back alley
TheProfessor
Member
Once you go primal with weight training. YOU NEVER GO BACK!
desibaba
New member
This is awesome. By Dante of DogCrapp.
Calves: I wasnt ever going to put this on the net because its very hard to describe and I usually only used it with people in person (and i would say about 4-5 trainees online)....but what the hell....lets try it.
You got weak calves....they suck....you know it, your girlfriend knows it, Jill Pettengill that hot blonde in high school you had the fever for knew it, and your lifting partner that you blow away in spades on all bodyparts except calves knows it (thats why he wears shorts 24/7 around you.)
Hmmmmmm lets think it out.....who has good calves?
a) genetically gifted people who have no idea where they came from, never had to bust their ass for them but love to give calf training advice to everyone who will listen....even though it wont do jack crap for you.
b) fat people (almost universally) and I surmise you would too if you had to one leg calf raise a great deal of bodyweight all the time when walking (remember this concept for below though)
c) geeks - guys who walk up on their toes since kindergarten, yes they look a little light in their loafers and like they just came from a starring role in Peter Pan but no doubt.....those geeky toewalkers got some gastrocs and soleus's to be proud of. (remember this concept for below though also)
So what does the above (a b c) do for you?
Dante wants you to do cardio on your days off training correct? You have to do it anyway AND YOUR CALVES SUCK! Hmmmmm....
So Im going to show you a way to get those babies up bigtime and kill 2 birds with one stone.
****Please be very hydrated and take some Taurine before you do this ok---there is a very good chance you will cramp if you dont (Trust me on this as someone who has been doing this for years.....learn this lesson from someone its happened to...me...taurine + water especially if you are using creatine)
Allright you now do your cardio like this if you have suckass calves ok
We are going to start out so you dont kill yourself
Incline at 15 (yes the highest it will go), MPH at 3.0......I want semi-long strides and a slightly concious effort to push with your big toe during these long strides ok......and here is the key below--this is what must be done and the problem of why i never have described this on the net (and i still dont know if you guys are going to get it)
Lean forward so you are leaning over the (push button display board)...in fact you know what i would like you to do if possible so you are positioned just right? Bring your arms up on the display board and i want them straight out in front of you all the way to the crook of the elbow hanging off the top of the display board ok?
Grasp your thumb with your other hand if you have to...whatever feels right.
So stand up straight from the computer right now--and then put your arms straight out in front of you----see the crook of your elbow (where bicep and forearm meet)----that is going to be where the top of the treadmill display board is--at that crook--you probably are going to have to put a towel up there because you are going to be huffing and puffing and sweating. To accomplish that you are going to have to lean forward a little bit but i dont want you resting totally on the display board--i just want to put you in a mechanical position for your calves on the highest incline using one calf at a time ("oh dante i see what you are doing you freaking **&%$&^ slavedriver!")
So we are in position now....ready?
6 minutes at 15 incline and 3.0mph
4 minutes at 15 incline and 2.5mph
3 minutes at 15 incline and 2.0mph
2 minutes at 15 incline and 1.5mph
and you might think those slower mph is going to make it much much easier---oh it is on your breathing but not on your calves.
So 15 minutes is what you will start out with and lets see who has balls or not....and then with time you could work your way up to whatever you wanted to do....but remember your going to be expending alot of energy in this 15 minutes so i would never be doing 45 minutes cardio like this.
i honestly think you could get great benefit sticking at 20 minutes with this and do a
10 minutes / 15 / 3.5mph
5 minutes / 15 / 2.5 mph
5 minutes / 15 / 1.5mph
or if absolutely topped out (and i dont think this is neccessary but for someone who does alot of cardio or needs alot of cardio and also needs some calves you could try this)
10 minutes / 15 / 3.5mph
10 minutes / 15 / 2.5 mph
10 minutes / 15 / 1.5mph
Id be personally destroyed with that at 275lbs bodyweight - but hey it really is up to you guys here on the timing you want to do---i just want the mechanics of it done right.
Try the 15 minutes first on your next cardio day and tell me how it goes--you are probably going to be pretty darn spent.
This is my promise to you---I promise you bigger calves with this in a short timespan if you do it mechanically correct---I PROMISE YOU THAT---actually I absolutely guarentee that.
And as you get larger and weigh more and keep doing this they are going to keep getting larger if you keep doing it.
Once again (water and taurine).....this would be the time to put some glycerol in your daily water intake if you are going to do these things.
again in my personal opinion 20 minutes tops would probably be all that is needed here but Ill let you guys do your thing and decide how you want to do it timing wise....just promise me you do it as I described above.
out...
PS: no you dont have to wear a Peter Pan outfit during it....and Jill Pettengill isnt that hot anymore so stop sweating her.
__________________
Calves: I wasnt ever going to put this on the net because its very hard to describe and I usually only used it with people in person (and i would say about 4-5 trainees online)....but what the hell....lets try it.
You got weak calves....they suck....you know it, your girlfriend knows it, Jill Pettengill that hot blonde in high school you had the fever for knew it, and your lifting partner that you blow away in spades on all bodyparts except calves knows it (thats why he wears shorts 24/7 around you.)
Hmmmmmm lets think it out.....who has good calves?
a) genetically gifted people who have no idea where they came from, never had to bust their ass for them but love to give calf training advice to everyone who will listen....even though it wont do jack crap for you.
b) fat people (almost universally) and I surmise you would too if you had to one leg calf raise a great deal of bodyweight all the time when walking (remember this concept for below though)
c) geeks - guys who walk up on their toes since kindergarten, yes they look a little light in their loafers and like they just came from a starring role in Peter Pan but no doubt.....those geeky toewalkers got some gastrocs and soleus's to be proud of. (remember this concept for below though also)
So what does the above (a b c) do for you?
Dante wants you to do cardio on your days off training correct? You have to do it anyway AND YOUR CALVES SUCK! Hmmmmm....
So Im going to show you a way to get those babies up bigtime and kill 2 birds with one stone.
****Please be very hydrated and take some Taurine before you do this ok---there is a very good chance you will cramp if you dont (Trust me on this as someone who has been doing this for years.....learn this lesson from someone its happened to...me...taurine + water especially if you are using creatine)
Allright you now do your cardio like this if you have suckass calves ok
We are going to start out so you dont kill yourself
Incline at 15 (yes the highest it will go), MPH at 3.0......I want semi-long strides and a slightly concious effort to push with your big toe during these long strides ok......and here is the key below--this is what must be done and the problem of why i never have described this on the net (and i still dont know if you guys are going to get it)
Lean forward so you are leaning over the (push button display board)...in fact you know what i would like you to do if possible so you are positioned just right? Bring your arms up on the display board and i want them straight out in front of you all the way to the crook of the elbow hanging off the top of the display board ok?
Grasp your thumb with your other hand if you have to...whatever feels right.
So stand up straight from the computer right now--and then put your arms straight out in front of you----see the crook of your elbow (where bicep and forearm meet)----that is going to be where the top of the treadmill display board is--at that crook--you probably are going to have to put a towel up there because you are going to be huffing and puffing and sweating. To accomplish that you are going to have to lean forward a little bit but i dont want you resting totally on the display board--i just want to put you in a mechanical position for your calves on the highest incline using one calf at a time ("oh dante i see what you are doing you freaking **&%$&^ slavedriver!")
So we are in position now....ready?
6 minutes at 15 incline and 3.0mph
4 minutes at 15 incline and 2.5mph
3 minutes at 15 incline and 2.0mph
2 minutes at 15 incline and 1.5mph
and you might think those slower mph is going to make it much much easier---oh it is on your breathing but not on your calves.
So 15 minutes is what you will start out with and lets see who has balls or not....and then with time you could work your way up to whatever you wanted to do....but remember your going to be expending alot of energy in this 15 minutes so i would never be doing 45 minutes cardio like this.
i honestly think you could get great benefit sticking at 20 minutes with this and do a
10 minutes / 15 / 3.5mph
5 minutes / 15 / 2.5 mph
5 minutes / 15 / 1.5mph
or if absolutely topped out (and i dont think this is neccessary but for someone who does alot of cardio or needs alot of cardio and also needs some calves you could try this)
10 minutes / 15 / 3.5mph
10 minutes / 15 / 2.5 mph
10 minutes / 15 / 1.5mph
Id be personally destroyed with that at 275lbs bodyweight - but hey it really is up to you guys here on the timing you want to do---i just want the mechanics of it done right.
Try the 15 minutes first on your next cardio day and tell me how it goes--you are probably going to be pretty darn spent.
This is my promise to you---I promise you bigger calves with this in a short timespan if you do it mechanically correct---I PROMISE YOU THAT---actually I absolutely guarentee that.
And as you get larger and weigh more and keep doing this they are going to keep getting larger if you keep doing it.
Once again (water and taurine).....this would be the time to put some glycerol in your daily water intake if you are going to do these things.
again in my personal opinion 20 minutes tops would probably be all that is needed here but Ill let you guys do your thing and decide how you want to do it timing wise....just promise me you do it as I described above.
out...
PS: no you dont have to wear a Peter Pan outfit during it....and Jill Pettengill isnt that hot anymore so stop sweating her.
__________________