improvement in calves

[fraz_732000]

hi guys,i dont have big calves,after following muskate's training program i found higher reps near 30 does a lot in calf size n shape,im doing
standing calf raises 4x30
leg press calf raises 4x30
thrice a week on one day on n one day off basis
i ll add some more movements like seated calf n donkey

 

[HouseOfStraw]

Yeah man, i've definitely found the higher reps work wonders for my calves. I love working at a 30 rep 30 second rest per set. Sometimes I aim for 100 reps and then the rest period between sets in seconds equals how many reps I manage to bang out

 

[muskate]

The calf muscles are one of the largest endurance muscles in your body. Trying to get your calve muscles to grow is almost the equivalent of trying to get the muscles in your jaw to grow. Think about it. Your calves are designed to be able to carry you for hours if you needed to walk a far distance.

Calves respond best to high reps and low reps. They are a mix of type 1, 2a and 2b muscle fibres. I recommend hitting them every other day or twice per week and alternating heavy days (6-10 rep ranges for working sets) and volume days (10-100 rep ranges for working sets).

Remember to do some seated calf exercises in addition to straight leg calf exercises to ensure you hit both the gastronomeus and soleus muscles.

 

[Jay Scott]

If only there was a simple recipe for huge calves.

That is probably the most stubborn muscle group, which requires a lot of different focus with heavy and light exercises, super strong contraction and stretching

 

[stevesmi]

my calves are one of my best muscles and I am proud of them

the key is working them out.. 95% of guys in the gym never even work their calves. they are too busy in front of the mirror mirin themselves doing curls all day

 

[Masonic Bodybuilder]

You need to work calves extremely hard to get growth. They are insanely strong as they carry your body all day long. There is no such thing as overtraining calves. Honestly work them as much as humanly possible. Do some really heavy work and some really high reps. A great example is to do 100 rep sets. Do as many as you can.....rest a couple seconds......do as many as you can.......repeat until you get 100 reps.

 

[LevButlerov]

hi guys,i dont have big calves,after following muskate's training program i found higher reps near 30 does a lot in calf size n shape,im doing
standing calf raises 4x30
leg press calf raises 4x30
thrice a week on one day on n one day off basis
i ll add some more movements like seated calf n donkey

Yeah, calves are of those muscles that react mostly to reps, rather than weight, so it is always a good idea to do as many reps as possible with them. However, it is still a good idea to give them some heavy weights from time to time, so I would combine the two approaches, with more focus on reps.

 

[Mission2]

My opinion is that they need to be hit with heavy weights in order to grow. 6-10 rep range. Training my calves frequently with high reps did nothing but make them more vascular.

The reason I opt for heavy weights, is that we’re on our feet all day long. So think about it, if you’re 250lbs+, do you really think doing 20-30 reps of calf raises with an additional 150-200lbs is really gonna do much? No. All you’re doing is SLIGHTLY enhancing what you do every single day. Hit them with 400-500lbs, low reps, full stretch, squeeze and you’ll be giving them a reason to grow.

 

[fraz_732000]

i always go with heavy since im training with the rep range of 8-12 but i never felt that improvement that im feeling now,im planning to do 1 heavy with low rep n 2 lighter with high rep per week.

 

[Iwakura]

I like to train calves often with high reps -3 times a week or eod with 15-30 reps, full range of motion with squeeze at the top , I ve also seen some improvement while doing HIIT with jump rope.

 

[wags]

what I notice after working out in lots of gyms on & off for 39 years is for most people, If a person already has good calfs (a long full muscle) before ever training their calfs.
Their calfs respond to lower reps & heavy weight, better then high reps lower weight.
And if a person has short small calfs, before training their calfs they respond better to high reps lower weight, high volume
better then low reps heavy weight. fts.elite.com is a good place to find all kinds of advanced calf
workouts, for guys looking to make their calfs bigger. And yes I also noticed most people do not train calfs.