Hi CT, actually I’ve got nice quads and hammies, but my calves really suck… I read that genetic may be a part of the problem, but I would like to know if you have an idea how I could make them bigger and if you have a special way to train them.
I’m doing high pull and push press, lifts that are hitting calves, but it didn’t seem to make them grow, so I started to work them after every workout, about like 5 minutes.
If you guys have some tips or idea, please write it down… I’m desesperate.[/quote]
I have a special way of training calves… I don’t train them.
The only person I do calf work with is IFBB pro Patrick Bernard, but even then it’s minimal work.
In all my life I PERSONALLY probably did 1 or 2 sets of a calves exercise and rarely included any of it with my clients, never with “average Joes” (I only used them with competitive bodybuilders).
When I do include calves work in a client’s program it’s normally something like:
Standing calves 10-15 reps
Holding the peak contraction 2 seconds on each rep
Holding the stretch 2 seconds on each rep
Hold a calves stretch 60 seconds
Rest 30 sec.
Do 3-5 sets
Vince Gironda used to recommend a blitz where you would train calves 3 days in a row, then rest 3 days. Something like:
Standing calves 8 x 8-12 reps
Seated calves 5 x 15-20
Bodyweight only calves 3 x 100
The 3 rest days were as important as the work days.
Arnold used a staggered approach to bring his calves up: he would simply do one set of a calves exercise between every set of other lifting exercises 2-3 days a week.
I can’t say how effective these methods are because I never used them myself. Frankly calves training doesn’t interest me, I see it as an afterthought, not as something important. But you might give some of this a try.