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  1. #1
    greenlanterncorp1987 is offline Senior Member
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    Apr 2012
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    Default Helpful advice for targeting the calf muscles?

    Hey guys I got another question for you about the Calf Muscles. I have come to realize that my calves aren’t really that great and need work, along with some other parts of myself, and I am looking for helpful advice and tips about how to target them so I can get some real results. If anyone could please maybe share a workout routine they do for them that would be very much appreciated! Thanks again

  2. #2
    green is offline Member
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    There's a great progression in cc2. You could try that as written.

    Or do as I did, which worked great too. Start from step 1 in cc2, but do it gtg style everyday. Start with easy sets, maybe 15 reps 5-7 times a day. Increase with 5 reps every week. So week 2 you'll be doing 20 reps per set. Continue until you get to 100 rep sets. Then start with step 2 and maybe 50 rep sets. And so on until you're doing 100 rep sets with the last step...

    Sent from my HTC One X using Tapatalk 2

  3. #3
    Rich in Nor Cal is offline Senior Member
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    Hopping bethaks done while consciously using as much calf as possible should build calves. Add weight if necessary. Sprinting also is good for building calves.

  4. #4
    greenlanterncorp1987 is offline Senior Member
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    Quote Originally Posted by Rich in Nor Cal View Post
    Hopping bethaks.
    I don't believe I have ever heard of that exercise? What is it?

  5. #5
    Darren Best is offline Member
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    Bethaks are also known as hindu squats or deep knee bends.

  6. #6
    Stevie D is offline Member
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    I have suffered from small calves for most of my life. The CC2 progressions did not really work for me. What worked in the end was learning to jump rope properly. Ross Enmanet has a DVD just for jump rope. It takes about four months of jumping three times a week to learn the basic skills and for your calves to form nicely. You need to ease into it though.

  7. #7
    AndrewR is offline Senior Member
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    Skipping never did much for me but running has. The maths is simple - at roughly 1200 steps/ km a 5km run is 6000 reps with up to triple body weight. (And no wonder people get hurt running because there's no way you could do in the gym what happens to you when you go for an easy 30min run).

    I don't have massive thick legs though so i suppose it depends on if you want that thick body builder kind of look or more athletic? I think for maximum hypertrophy you need to really make them hurt. I'm big on training muscles the way they're built. In other words, a muscle like the calf is a slow twitch muscle designed to help you go all day. A heavy set of 8 isn't going to cut it. Try 20s, or 50s and don't be shy about the load. The legs in general are more endurance type muscles than the upper body if you talk to body builders they'll tell you they tend to do higher reps - like 12s and 15s - for the legs.

  8. #8
    ad5ly is offline Senior Member
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    What do you want? More body builder type (big) calf muscle, or more muscle definition without so much size? I find for myself that for good muscle definition that walking running squatting and just general strength training with good eating habits is all I need. I rarely even think of individual body parts when I train. I place more value in what I do rather than what I look like. The training I do to a vary large degree takes care of everything else - and I feel very proportional in all areas. But if my calf muscle were like those of an eight year old girl, then I would train to build them up. ..Dennis

  9. #9
    greenlanterncorp1987 is offline Senior Member
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    Quote Originally Posted by ad5ly View Post
    What do you want? More body builder type (big) calf muscle, or more muscle definition without so much size? I find for myself that for good muscle definition that walking running squatting and just general strength training with good eating habits is all I need. I rarely even think of individual body parts when I train. I place more value in what I do rather than what I look like. The training I do to a vary large degree takes care of everything else - and I feel very proportional in all areas. But if my calf muscle were like those of an eight year old girl, then I would train to build them up. ..Dennis
    Honestly I would rather have a body builder type but I have to first start with building definition as well.

  10. #10
    Wolfeye is offline Banned
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    You could do calf raise in a full crouch. It was in that Dirty Dozen article that Paul Wade did a while back (it wasn't in the book, though). Either way, you hold on to something so you don't fall back, maybe do it on the edge of a stair for extra range of motion, and then on one leg (a backpack with plates in it would work for adding weight to it). Jumping helps, too. People run barefoot or minimalistically for that, but I don't know if it works. Not sure if it just lowers the weight gradually, or springs up, or what. Feels like it does something, though.

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