T Nation

Calves and Forearms?

I currently do a varied rep range for all muscle groups sometimes sets of three sometimes sets of twelve or so and the odd time to failure. Will a variety of rep ranges for muscle groups like calves and forearms be beneficial or will hitting them with low reps be a waste of time and I would be best off just hitting them with high reps?

I do standing calves with low reps, and seated with high reps. Different muscle groups typically have a different fiber type split (fast twitch to slow twitch), which will give you a better idea of what rep range will work for most (I said ‘most’ -lol)

Calves and forearms are usually dense from such repetetive every day movements, so it’s not always as simple as training biceps or chest.

S

I’ve tried both but prefer high reps. I also believe that you can train these muscles 4-5 times per week.

Gerdy

[quote]steven alex wrote:
I currently do a varied rep range for all muscle groups sometimes sets of three sometimes sets of twelve or so and the odd time to failure. Will a variety of rep ranges for muscle groups like calves and forearms be beneficial or will hitting them with low reps be a waste of time and I would be best off just hitting them with high reps?[/quote]

I do calves with v high reps (100) per set… then as low as 100 per exercise over a few sets, rest pause fashion. My calves respond to high reps. Never got jack from training with 3x 8-12 heavy.
I now do supersets, burns, rest/pause, constant stretching, and they do well IMO.

Joe

Oh… forearms… i do time usually, but when i train them normal, i usually do slightly higher… say 8-15 reps. I think un-assisted (straps) heavy back work should be enough if you add some reverse curls too…

Joe

[quote]steven alex wrote:
I currently do a varied rep range for all muscle groups sometimes sets of three sometimes sets of twelve or so and the odd time to failure. Will a variety of rep ranges for muscle groups like calves and forearms be beneficial or will hitting them with low reps be a waste of time and I would be best off just hitting them with high reps?[/quote]

For what it’s worth, my calf specialization article is four exercises for 8-15 reps, using heavy and moderate weights.

I’d stick around that rep range for forearms as well. But forearms are a little trickier. You want to hit them heavy enough to target them and make them work hard, but too heavy and there’s a greater chance that the arms and/or other muscles will help too much.