T Nation

5/3/1 and Calf Training


#1

Hi all. I’ve been following 531 for some time it’s a great program-the only 1 I’d use. I haven’t yet come across anything for calf training yet tho. I’ve looked at the programs for calf’s on this site and tried to incorporate those into my training. But I don’t know if this is the right thing to do, as some of these programs may be for a lifter using juice etc. If anybody could help me with any recommendations that would be great thanks. Just for peace of mind that I’m selecting/doing the right thing more than anything else, thanks


#2

Hello Ash,

My advice to you would be to hit calves at the end of each session. The reason being is that the calf muscle is very stubborn and requires a high amount of volume to stimulate growth. It also recovers very quickly so you won’t be over doing it. Something like 3-4 sets of 15-20 reps on an exercise of your choice would be a good start, see how you get on.

James


#3

Prowler work will sort your calves out.


#4

I do 100 reps of calfs after deadlift day because at this point I feel strong calfs help with a sturdy stance. Do what you want man it’s your gym time. Enjoy your training.


#5

Thanks


#6

Push the prowler and do some easy conditioning by walking wearing a weight vest. You shouldn’t need more than that unless you’re trying to be a bodybuilder.


#7

Hit high reps and stretch and contract your calfs. Don’t worry about the weight. Don’t bounce hit the movement perfectly. 4 set of 15-30 reps depending on the week. Finally seeing life in my calfs by doing this after people said I would never have big calfs.