Some Calf Training Info.

Most people, unless you are genetically gifted, complain about their lack of calf development. I personally have tried just about every type of calves training that exists, I think.
Most people, unless they are genetically gifted, complain about their lack of calf development. I, personally, have tried just about every type of calf training that exists, I think.

calf anatomy
Click Image To Enlarge.
Anatomy Of The Calves.

I have trained them every day, every other day, once a week, and so on. I really believe the reason for most people having problems developing their calves is that they overtrain them, or don't use proper form, or perhaps a combination of both.

Below is a list of calf training routines that work pretty well for me.

great calves
Do You Recognize
These Great Calves?

Proper form is everything when training the calves. Make sure you go to the absolute lowest point and to the absolute highest point, and hold it for a second or two. Using correct form can (and will) make all the difference in the world. It's much better to sacrifice weight rather than form when training calves. Quality, not quantity!

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My Calves Routine

As of right now, I train my calves once per week, every Wednesday. I do the following:

In addition, on Monday and Friday, I walk 8 floors of stairs on my toes (my office is on the 8th floor and, man, my calves burn like hell) and I have noticed good results from this. This is my favorite routine, but as I have written before, change is the key to avoiding plateaus.

What's A Plateau?
A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticable results. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. Click here for tips on breaking through plateaus.

Everybody knows that to get big you have to lift big, but if you use too much weight for calves it really limits your form - and with calves form is everything. So, when I go really heavy for them, I cut my reps to 8-10 and do 5-6 sets. I normally do the same exercises, but make sure I use proper form.


Exercises

Standing Calf Raises

Standing Calf Raises Standing Calf Raises
Click Image To Enlarge.
Standing Calf Raises.

Video GuidesWindows Media - MPEG

Seated Calf Raises

Seated Calf Raises Seated Calf Raises
Click Image To Enlarge.
Seated Calf Raises.

Video GuidesWindows Media - MPEG

One-Legged Calf Raises

One-Legged Calf Raises One-Legged Calf Raises
Click Image To Enlarge.
One-Legged Calf Raises.

Video GuidesWindows Media - MPEG


100 Rep Calf Training

Every now and then I like to spice up my calf training with a little insanity, so here it goes... It consists of 3 sets of 100 reps; yeah, I said 100 reps. So let's get to it:

  • Standing Calf Raises - 3 sets x 40 reps
  • Seated Calf Raises - 3 x 40
  • Box Calf Raises* - 3 x 20

    *Box Calf Raises are done with no weight, on a box - duh...

I promise you that you will hate me the day after. In fact, you will be very lucky if you can walk out of the gym to your car. The next day really really sucks. Just as I am writing this, my calves are getting pumped. I normally do this once a month or so because it really breaks them down so well.

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[ Click here to learn more. ]


Conclusion

Just remember, when training, calves form is the most important thing. As far as training frequency for your calves, well - you will have to figure out what works best for you. Arnold trained them every day. Some people train them every other day, but you will just have to use trial and error and see for yourself.

Good luck building your calves into bulls!

Todd
"Go Heavy or Go Home"
Think Big, Eat Big, & Lift Big to Get Big!