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.
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!
My Calves Routine
As of right now, I train my calves once per week, every Wednesday. I do the following:
- Standing Calf Raises, 3-4 sets x 15-20 reps
- Seated Calf Raises, 3-4 sets x 15-20 reps
- One-Legged Calf Raises, 3-4 sets x 15-20 reps
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.
To View Calf-Specific Exercises, Click Here.
Standing Calf Raises
Standing Calf Raises.
Seated Calf Raises
Seated Calf Raises.
One-Legged Calf Raises
One-Legged Calf Raises.
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.
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!
To View Additional Calves Articles, Click Here.
"Go Heavy or Go Home"
Think Big, Eat Big, & Lift Big to Get Big!