calfs blasting routines!!

[PBX4Sho]

i just do squats, standing leg press, and seated leg press. stair stepper for cardio every now and then. standing/seated - 5 sets 20 reps each. thats just for me though.

 

[luquillo78]

Standing calf rises on hight rep range. I do about 25-30 reps. Training more than once a week works for many. I work them twice a week. Mine were very thin but are growing nice.

 

[Tafman]

i haf big ones naturally and i fried them 2 days ago with calf raises, still are sore.

 

[bouncer88]

Genetics do play a role, but like everything else, they respond to training and can become much better.

Here's my routine that got me the best results. My calves went from 16" to 20" using this approach over time with no drugs.

Heavy standing calf raises 3x 8-10
Heavy seated 3x8-10
Free standing raises (only bodyweight) off a platform done this way:
7 reps toes in
7 reps toes out
7 reps toes forward

That equals one set. This will hurt like hell. Keep moving even if you can't get full reps to start but remember that full reps are your goal here. Also work up to 12 reps per position, and three sets. Calves respond to both heavy and volume work, and this routine delivers both.

Finish off with reverse raises off the same platform. With you heels on the platform lower your toes, and come back up for full flex. This is for the muscle that covers the shin. 2x10.

Your lower legs will grow significantly with this routine unless you only weigh 100 pounds or so (guys.) Then I would suggest a weight vest for the freestyle work.

 

[luquillo78]

Genetics do play a role, but like everything else, they respond to training and can become much better.

Here's my routine that got me the best results. My calves went from 16" to 20" using this approach over time with no drugs.

Heavy standing calf raises 3x 8-10
Heavy seated 3x8-10
Free standing raises (only bodyweight) off a platform done this way:
7 reps toes in
7 reps toes out
7 reps toes forward

That equals one set. This will hurt like hell. Keep moving even if you can't get full reps to start but remember that full reps are your goal here. Also work up to 12 reps per position, and three sets. Calves respond to both heavy and volume work, and this routine delivers both.

Finish off with reverse raises off the same platform. With you heels on the platform lower your toes, and come back up for full flex. This is for the muscle that covers the shin. 2x10.

Your lower legs will grow significantly with this routine unless you only weigh 100 pounds or so (guys.) Then I would suggest a weight vest for the freestyle work.

How often did you do this work?

 

[indrid_cold17]

How often did you do this work?

bump 4 an answer

 

[joshhutch]

just go heavy like anything else you want to grow. 4 sets 6-8 reps standing calf raises.,just killin'em,then finish up with seated calf machine

 

[indrid_cold17]

bump 4 an answer

and i was wondering for how long did u run this routine ,,your gains are impressive ..god work bro

 

[Behemoth]

The best calf routine is to do one set of growing to 300 pounds and staying that size for several years before cutting down.

 

[bouncer88]

I don't train this way very often these days. However during the time frame I mentioned, I trained them 5 times per week, at the end of every workout.

This is an intense routine, and I would suggest rotating it in and out every 6 weeks or so.

 

[toodles]

sprints