The best way to grow calves is...

[ShakesAllDay]

Bump... food for thought.

I came across some very interesting info concerning the calve muscles today. Some of which I knew, some not. The calf is made up of two muscles - the gastocnemius (main muscle) and the soleus.

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The gastocnemius is comprised primarily of type II fibers. The soleus is comprised primarily of type I fibers. Also, the soleus is the primary mover in seated calf-raises. Considering its origin, this makes sense.

So, putting all this together, it looks like heavy standing calf-raises combined with lighter seated calf-raises would be the most beneficial for optimum calf development.

Thoughts?

 

[somewhatgifted]

That sounds logical to me, to each his own, does this work for you?

 

[ShakesAllDay]

That sounds logical to me, to each his own, does this work for you?

I've never strictly applied these principals, as I've just recently come across them. I have found that lighter weight seated calf-raises helps *thicken* (front to back) my calves.

[rant]I see a lot of people bouncing the plates up and down instead of going slow and controlled, with a deep stretch at the bottom. [/rant]

I haven't yet tried heavy standing calf-raises yet... most of my sets have been in the 10-20 rep range due to my previous thoughts on developing the calves.

I am going to try this hypothesis this next month and log my results in a new thread. I will take measurements and post the training techniques I use for each workout. I'm currently doing a 5-day split, so they will get hit 1x per week (not counting cardio, which is done 3x per week).

:study:

edit: I would also like to point out that the angle of the knee seems to greatly affect how each muscle is activated. It seems the gastocnemius muscles originate on the upper thigh bone and insert on the heel (crossing 2 joints). Whereas the soleus originates on the lower leg bone and inserts on the heel (crossing 1 joint). This is very similar to the way the hamstring muscles are... hence the effectiveness of utilizing both leg curls and stiff-leg deadlifts.

 

[somewhatgifted]

I've never strictly applied these principals, as I've just recently come across them. I have found that lighter weight seated calf-raises helps *thicken* (front to back) my calves.

[rant]I see a lot of people bouncing the plates up and down instead of going slow and controlled, with a deep stretch at the bottom. [/rant]

I haven't yet tried heavy standing calf-raises yet... most of my sets have been in the 10-20 rep range due to my previous thoughts on developing the calves.

I am going to try this hypothesis this next month and log my results in a new thread. I will take measurements and post the training techniques I use for each workout. I'm currently doing a 5-day split, so they will get hit 1x per week (not counting cardio, which is done 3x per week).

:study:

edit: I would also like to point out that the angle of the knee seems to greatly affect how each muscle is activated. It seems the gastocnemius muscles originate on the upper thigh bone and insert on the heel (crossing 2 joints). Whereas the soleus originates on the lower leg bone and inserts on the heel (crossing 1 joint). This is very similar to the way the hamstring muscles are... hence the effectiveness of utilizing both leg curls and stiff-leg deadlifts.

I totally agree. Just curious if youve tried it.

 

[CROWLER]

hmmmmmmmmm just throwing this out there. Look at bike racers who actually have some muscle. Many have BIG calves especially when looked at in comparison to their upper bodies.

They perform 100 revolutions per minute for literally hours per week. The amount of weight they push is very little compared to say calf raises.


CROWLER

 

[rpen22]

That's a good point. I believe Steve Reeves used to attribute his calf development partly to his days as a paperboy, riding his bike up hills. I'm pretty sure I read that in his book. Either that or the low carbs are making me quite creative...:think:

 

[thesinner]

Take a look at Lance Armstrong's.

 

[somewhatgifted]

hmmmmmmmmm just throwing this out there. Look at bike racers who actually have some muscle. Many have BIG calves especially when looked at in comparison to their upper bodies.

They perform 100 revolutions per minute for literally hours per week. The amount of weight they push is very little compared to say calf raises.


CROWLER

Most world class cyclists have big calves yes, but tiny upper bodies, i believe it to be true cycling would help calf development but I think world class athletes also have genetics that make there bodies perfect for the sport they excell at. I cycle but have never gotten bigger calves from it, quads/glutes yes calves no. Bench press champions have barrel chests and short arms, my body structure isnt made for benching. I think genetics have a huge role and cycling helps calf development, so in essence i have no point, good day sir.

 

[John Smeton]

Ill be expirementing with this. Ive done everything while my calves have grown , I want them bigger.

 

[precious_roy]

So I’ve been experimenting with a high frequency, cluster-into-max-stim HST style routine recently and have been getting good growth out of it in general. Lift 6x per week full body in the morning, BUT in addition I run 15-20 minutes each evening at a 6.5 mph pace in my jump soles. It really hurts after I’m done but I have been getting some kinda response. I’ll see if I can scrounge up old measurements from months back and compare it to now. Basically I’m doing 12x per week low to moderate volume on calves. I might just have good genetics for high frequency though.

 

[deadlifter25]

So i didnt read this whole thread, and what im saying has prolly been said already (most likely a few times!) but ill throw my 2 cents in anyway. Ive always had pretty good size calves. Doing lighter weight high rep work will make them more defined, but to really put on some size... lower rep, high weight and fairly frequent worked good for me. Your calve muscles are used to high reps...just from walking and all that. So they can def handle high loads and frequency, but it makes sense to me that it takes something different than they are used to to make them grow.

 

[Grifter]

The gastocnemius is comprised primarily of type II fibers. The soleus is comprised primarily of type I fibers. Also, the soleus is the primary mover in seated calf-raises. Considering its origin, this makes sense.

So, putting all this together, it looks like heavy standing calf-raises combined with lighter seated calf-raises would be the most beneficial for optimum calf development.

Thoughts?

I have high calves and since Ive recently started using a calf extender machine, my calves have stretched and are now longer and less balled up. Could doing extensions in combination with seated and standing calf raises be any help?
Also does anyone have any ideas (if it is even possible) on how to thicken the achilles tendon? Mine are so skinny it looks quite rediculous compared to my upper body.

 

[Mach .78]

I have been doing D.C. style calves where you pause at the bottom for 15 seconds. I do 3 sets at 12,10,8-9. I only use 155 lbs. Recently I have gone to 175 with with a 12,10,8-9 rep range. I am seeing more shape to my lateral gastroc. I might switch it up and go real heavy with the pause for one set.

 

[Chemist2234]

I have been doing D.C. style calves where you pause at the bottom for 15 seconds. I do 3 sets at 12,10,8-9. I only use 155 lbs. Recently I have gone to 175 with with a 12,10,8-9 rep range. I am seeing more shape to my lateral gastroc. I might switch it up and go real heavy with the pause for one set.

You are not doing DC Calves if you are doing more than one set. You need to go so heavy that you couldnt get another set if you did it with 10 pounds. Doing more than one set is NOT DC calves

DC Calves are done with extremely heavy weight with a true 5 sec. negative and a 15 sec. stretch at the bottom of the movement between every rep. The wieght should be so heavy that by rep 10 you want to kill yourself rather than try and get 15 reps and you should feel like your calves are going to snap in half.

 

[John Smeton]

yeah im back doing heavy seated and standing.

Ronnie Coleman and Jay Cutler suppose to do some kind of trainign iev read about. Ive been doign that, ..its kind of doign the bottom movement then when the set comes to end explose ad many reps as you can all the way to the top..anyone heard of this?


sounds similar possibly to DC training

 

[Chemist2234]

DC is a 15 seconds stretch at the bottom of the movement then explode up and 5 second negative....that constitutes one rep....you try and get 15....if you do your either doing it wrong, not using enough weight or you are super human.

This is only DC calves.

 

[Mach .78]

You are not doing DC Calves if you are doing more than one set. You need to go so heavy that you couldnt get another set if you did it with 10 pounds. Doing more than one set is NOT DC calves

DC Calves are done with extremely heavy weight with a true 5 sec. negative and a 15 sec. stretch at the bottom of the movement between every rep. The wieght should be so heavy that by rep 10 you want to kill yourself rather than try and get 15 reps and you should feel like your calves are going to snap in half.

You are 100% correct, my apologies for not saying I modded it. Pizza and reps for you Chem.izza:

 

[John Smeton]

I ve started upping the weight, i do mine barefooted or with slippers, I think Ill add some size. They already have shape and defination but lack size.

 

[Chemist2234]

You are 100% correct, my apologies for not saying I modded it. Pizza and reps for you Chem.izza:

Yummy Pizza:head:

Are you getting good results with your modded version? I don't care that you modded it i just didn't want people to get confused about what DC calves really were. I think that the strech is the most important part of the movement. Ive been seeing excellent growth and definition.

 

[Mach .78]

Yummy Pizza:head:

Are you getting good results with your modded version? I don't care that you modded it i just didn't want people to get confused about what DC calves really were. I think that the strech is the most important part of the movement. Ive been seeing excellent growth and definition.

I agree about the stretch being the key. I am seeing good results with my mod(some size, more definition). I started doing just one set and switched because I just didn't think one set would hammer them enough. I am going to go up in weight and give it a one set 2 month blast. We'll see what happens.

 

[John Smeton]

so they ket to DC calve training is lettign your calves stretch for fifteen seconds then exploding up , full contraction, then repeat?

 

[Chemist2234]

so they ket to DC calve training is lettign your calves stretch for fifteen seconds then exploding up , full contraction, then repeat?

You got it. Go real heavy and try to get 15 reps. And really let those suckers strech, i can almost garantee youll see a dramatic diffrence within 2 weeks. Also there is a 5 second negative after the explosion upwards.

Good Luck if you decide to give it a go!

 

[Fireproof]

if any one wants to know the secret to getting your calves grow contact me and for 100 bucks i'll tell you

Nah - forget that. I'll tell ya the secret for only $59.99.

 

[John Smeton]

Does Dc calve training advise a warmup? more specificaly does Dc training recommend the stretch then explode then five seconds down on the warmup?

This is my warmup ..12,,10,8,6,3, -Set One

 

[John Smeton]

You are not doing DC Calves if you are doing more than one set. You need to go so heavy that you couldnt get another set if you did it with 10 pounds. Doing more than one set is NOT DC calves

DC Calves are done with extremely heavy weight with a true 5 sec. negative and a 15 sec. stretch at the bottom of the movement between every rep. The wieght should be so heavy that by rep 10 you want to kill yourself rather than try and get 15 reps and you should feel like your calves are going to snap in half.

Is a warmup needed?

I would think so..see my other post; just wanted to make sure an answer is gotten. You seem to be one of the ones that has knowledge of DC calves Chemist.

 

[bigSMokey]

I've found that bike riding helps. Plus you can avoid having to do some or all of your cardio at the gym.

I see so many bicycle enthusiasts with small or at least unimpressive upper bodies, but huge calves.

Just make sure that you keep the balls of your feet on the pedals and not your heels.

 

[John Smeton]

Bump

 

[pistonpump]

I read in a muscle mag Dorian Yates said that it should be trained like any other muscle group. Heavy, i think 8 rep range 3 sets, done. He said they go thru high volume everyday why would you train them high volume? Kinda makes me change the way i do calves. Quality over Quantity, thats always been my choice in life

 

[PHWSSJ]

strength shoes and muay thai training. See what happens in two months.

 

[Dagron]

I guess I'm just genetically gifted; all I've ever done for my calves is seated donkey calf raises in the 15-10 rep range, then one legged calf raises to failure for 3 sets on each leg, and my calves are diamond cut like a mo to the fo.

 

[neoborn]

I would say two approaches both with heavy weight:

1. Heavy heavy slow standing calf raises with 2-1-4 tempo

2. Heavy heavy donkey calf raises same tempo

5 sets x 15 reps drop setting to failure

Think you use your calves all day long so they are used to endurance and stress, push them further harder with good form and rest.

I was 180lbs with ok calves, I ballooned up with being lazy / ice cream / not working out to 230, guess what .....nice big calves they just have to carry the load

 

[pistonpump]

dorian yates said the same, he said we use calves everyday at high reps so the only way to hit them is heavy reps with strict form (10 rep range). take it for what its worth.

PHWSSJ, what are strenght shoes?

 

[PHWSSJ]

dorian yates said the same, he said we use calves everyday at high reps so the only way to hit them is heavy reps with strict form (10 rep range). take it for what its worth.

PHWSSJ, what are strenght shoes?

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these shoes are probably the single best piece of equipment have ever baught or seen for strengthening legs (calves mainly)

my calves got HUGE on using these. I would wear them all day long and do workouts in them. I got some funny looks but im not the kind of person that gives a flying rats ass about what other people think when it comes to training.

 

[John Smeton]

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these shoes are probably the single best piece of equipment have ever baught or seen for strengthening legs (calves mainly)

my calves got HUGE on using these. I would wear them all day long and do workouts in them. I got some funny looks but im not the kind of person that gives a flying rats ass about what other people think when it comes to training.

Thanks for this. Its on my list of items to purchase

 

[PHWSSJ]

Thanks for this. Its on my list of items to purchase

no problem buddy!

one thing to make sure of, is if your calves are not very conditioned, take it easy at first because you will put lots of strain on the achillies tendon.

The best workout I ever did was using my car harness and pulling my tow truck in the strength shoes!!! holy sh!t I thought my calves were going to explode. If you dont have a car harness just try pushing a car for about fifty yards back and forth.

 

[John Smeton]

Ok I stand on my feet all day at work ruinnign around doign physical work seven hours per day so this work. i have to save up to buy them first

I might try that suggestion pushing a car. do you ever train calves in this?

I train calves barefooted

 

[bkoguy07]

pushing car is a killer work out, throw taht puppy in neutral and do work.

 

[PHWSSJ]

Ok I stand on my feet all day at work ruinnign around doign physical work seven hours per day so this work. i have to save up to buy them first

I might try that suggestion pushing a car. do you ever train calves in this?

I train calves barefooted

im not sure i understand your question:think:

 

[slyfox115]

Nah man, definitely go with the DC method of training calves. Its the perfect balance of blasting them for a short period then letting them recover and grow. It may not seem like a huge workload but you will see results pretty quickly. I used to go the whole, train then until they are forced to grow but it didnt work. As soon as I tried this, they finally started to get all veiny and start to grow.

 

[John Smeton]

im not sure i understand your question:think:

do you ever train calves using the strength shoes?

 

[John Smeton]

strength show success stories any one?

 

[ShakesAllDay]

One day later and my calves hurt like a mofo... here is what I tried ...

Explosively jumping in the air (leading w/ head and chest) while holding DBs and doing explosive standing calf-raises w/ a pause at the top.

My entire quad from top to bottom, my calves, AND my traps are sore from jumping. Seems too simple to work, but it really kills.

I would squat low (as in a BB squat), then explode up into the air , coming back down as gently as possible (trying to save the stress on the knee joint), then reset in the squat and repeat.

It wasn't a continuous thing... I took time to land and come back down into a squat. Helped me keep my form.

 

[The K Train]

i personally like and use the 3-2-1 method. this is done usually on a leg press for me, and i do 10 reps. 1 second is used to explode to the top, then hold it there for 3 seconds, and then let it down slowly within 2 seconds. do each leg individually, then crank out a set or 2 using both legs. have turned my calves from flab to fairly shaped and solid

 

[CHAPS]

Well what has worked for me is full range of motion, longer time under tension, static reps, progressive overload and training them uni-lateral. Oh also for those who cycle, i noticed some growth from 1ml of Tren Acetate eod alternating inner and outter heads.