Getting Bigger Calves

[simo]

I've been training my calves (calf muscles) for about 3 months, and I dont think they have grown. From my knee down, my legs are skinny and I dont want to be one of those dudes with a big upper body and skinny legs. What exercises do you recommend and how many days should I train them a week?

Ive been using machines once a week for calves and been doing incline walking 3 times a week.

 

[bigmack]

standing calve raises for one part of the calve muscles,and seated calve raises for the other part of the calve muscles

 

[Whizz]

donkey raises work for me...

 

[simo]

standing calve raises for one part of the calve muscles,and seated calve raises for the other part of the calve muscles

should I go heavy (how many reps) and how many times a week?

 

[bigmack]

should I go heavy (how many reps) and how many times a week?

well adjust the weight according to your strength

for each excercise, you need to do 5 sets. but alternate reps.

1st set: 20 reps
2nd set: 10 reps
3rd set 20 reps
4th set: 10 reps
5th set: 20 reps

work em twice a week,preferably 3 day gap between

 

[simo]

thanks alot mack.

 

[ARon]

20 and 10, damn i do like 50 calf raises and then start to feel it, on the toes and not touchin the heel when i go down.
But dont forget about squats, hang clean somewhat and so forth. When I first started working on my vert I was all obsessed with calves but didn't see anything out on the court so I read up and did some squats, lunges, hang clean, some others, but dont leave out the core excercises. I got most of it from those.

 

[bigmack]

20 and 10, damn i do like 50 calf raises and then start to feel it, on the toes and not touchin the heel when i go down.

add more weight if u can do that much.

But dont forget about squats, hang clean somewhat and so forth. When I first started working on my vert I was all obsessed with calves but didn't see anything out on the court so I read up and did some squats, lunges, hang clean, some others, but dont leave out the core excercises. I got most of it from those.

squats is the best lower body excercise.:thumb:

 

[Taliq]

Calves are bastards to work out, but it feels good when you get em bulgin..oh yeaaaaaaa :thumb:

 

[The.Menace]

standing calve raises for one part of the calve muscles,and seated calve raises for the other part of the calve muscles

Obviosuly those two exercices are the way 2 go, but I don't think 5 sets are really necessary - after all it depens on your body.

 

[bigmack]

Obviosuly those two exercices are the way 2 go, but I don't think 5 sets are really necessary - after all it depens on your body.

5 sets are neccessary because the muscles are so hard to workout.Yea you might feel the burn,but thats the lactic acid.The actual muscle is stubborn as hell.I learned this from a veteran trainer.

 

[simo]

when you talk about standing calve raises, you talking about that machine where the weight is on ur traps?

 

[bigmack]

when you talk about standing calve raises, you talking about that machine where the weight is on ur traps?

precisely

 

[The.Menace]

5 sets are neccessary because the muscles are so hard to workout.Yea you might feel the burn,but thats the lactic acid.The actual muscle is stubborn as hell.I learned this from a veteran trainer.

I agree, it's because the calves are used to a lot, they have to be active everyday, all day - that makes them a bitch 2 work out, but it's still always wrong to say it needs a certain amount of sets or reps to have success - u know that and that's why I never talk about actually an amount of sets or reps someone should do, gotta find out that yourself.
Personally, I don't work my calves. I don't want them to be big, I want them to be quick and explosive and hell there is barley someone that could challenge me in this town. :hungry:

 

[greezi']

Calves should be done every second day. They heal easy because they are strong from constant use. Also do jump rope. Jumprope will give your calves that bulge your looking for. :thumb:

 

[Think_ThuGLiFE]

Calves r genetic... If u have small 1s , its extremly hard to build them up..

My advice just get implants like that fag on mtv. WHo cares if u wont be able 2 walk 4 a month.

 

[Bobby Sands]

I have pretty big calve muscles.You build him up by doing alot of running over time.especially on soft ground.Dont go running on the road either.I do alot of training for soccer and hurling.My calves just got bigger over time.Wish i could make my thigh muscles bigger though.

 

[V@PoR]

I Do These Calve Workouts:

Standing Calve Raise - 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html

Seated Calve Raise - 3 sets x 12reps
http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html

Standing Reverse Calve Raise - 4 sets x 10-15reps
http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html

if u wana know about workout plans just pm me or im me at CrazyMike9865