musclebeauty Posted November 12, 2018 Share Posted November 12, 2018 Some people don't train their calves because they think their other leg work is sufficient. But that doesn't really work well for calf growth, unless you're a genetic freak. You need to hit them directly... and hard. Here are three things you can do to force them to grow: 1 – Use momentum in standing calf raises. You need to train your calves heavy, and a little momentum is going to help you maximize the load. Many people get the heavy part right, but where they go wrong is with their quarter-rep bouncing. So don't go overboard with momentum. I'm not talking about loading up a ridiculous amount of weight on the seated calf raise and using your Achilles tendons like springs. I'm talking about the standing calf raise in particular, using a jumping-type motion to begin the movement, and finishing it with a full, peak contraction. This "jumping calf raise" is something I was first introduced to by Menno Henselmans, and it's a fantastic way to help force your calves to move more weight while still achieving full range of motion and contraction, all with little risk of injury. This works with a barbell or a standing calf raise machine. 2 – Take a 3 second pause on the seated calf raise. Pause in the bottom, stretched position. That's going to achieve two key things crucial for calf growth: It'll prevent the tendency to bounce and force your calves to hold an isometric contraction under load, which in turn will... Force your calves to initiate the movement and continue to contract through a full range of motion. 3 – Up the volume and frequency. Training heavy is only part of the puzzle. By using momentum, you're going to be able to train them heavily with high volume, which is crucial. And I'm not talking like 3 sets of 10. I'm talking like 4-5 sets of 20 or more reps. Train your calves at least twice per week for growth. How much work do your calves do on a daily basis? They move your entire bodyweight thousands of times per day! So doing 3 sets of 10 isn't going to cut it. Just like other muscles, they don't just benefit from volume, but from training frequency as well. A simple way to program this into your workouts is to finish your session with: Standing calf raise with momentum Seated calf raise with 3 second pause in the bottom Do each for 4 sets of 20 reps, twice per week, at the end of any of your workouts. Work on increasing your volume each session and watch them grow. 1 Quote Link to comment Share on other sites More sharing options...
Talon Posted November 12, 2018 Share Posted November 12, 2018 another quality Find good find MB I am blessed with good calves now if I could get my lats to grow lmao Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 12, 2018 Share Posted November 12, 2018 (edited) Nice post, my god I hammer calves 2-3 times a week and I’m blessed with the high calf genetics. Think I added 1/2” in a year lol. Arms explode but calves are blahhh. F u to all who have good calf genetics haha Edited November 12, 2018 by ElectricRocker 2 Quote Link to comment Share on other sites More sharing options...
Frank.Castle Posted November 12, 2018 Share Posted November 12, 2018 One body part I don’t have to beat on is calf’s sorry @ElectricRocker I’m one of those assholes with great calf genetics haha. @Talon I hear you brother my lats are stubborn as hell 1 Quote Link to comment Share on other sites More sharing options...
mt666tm Posted November 12, 2018 Share Posted November 12, 2018 I've completely given up on my calves, they're utterly hopeless. Ive tried everything. I spent the past 2 years killing them and I think they actually got smaller, albeit stronger. I haven't bothered with them in almost 4 months now. Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 13, 2018 Share Posted November 13, 2018 14 hours ago, mt666tm said: I've completely given up on my calves, they're utterly hopeless. Ive tried everything. I spent the past 2 years killing them and I think they actually got smaller, albeit stronger. I haven't bothered with them in almost 4 months now. 1 word,synthol Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 13, 2018 Share Posted November 13, 2018 6 hours ago, NorthernLifters said: 1 word,synthol Haha yep Quote Link to comment Share on other sites More sharing options...
K1Canada Posted November 13, 2018 Share Posted November 13, 2018 Look up the Doggcrapp dctraining treadmill calf workout. I quite often skip rope for cardio and that blows the calves up. Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 13, 2018 Share Posted November 13, 2018 15 minutes ago, K1Canada said: Look up the Doggcrapp dctraining treadmill calf workout. I quite often skip rope for cardio and that blows the calves up. Synthol + skipping Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 13, 2018 Share Posted November 13, 2018 1 hour ago, K1Canada said: Look up the Doggcrapp dctraining treadmill calf workout. I quite often skip rope for cardio and that blows the calves up. Have to check into this, I do DC all the time but haven’t heard of this. Quote Link to comment Share on other sites More sharing options...
Local Dipshit Posted November 13, 2018 Share Posted November 13, 2018 1 hour ago, NorthernLifters said: Synthol + skipping Hahah. Man some people are just not built for dem calves man. I am one everything else blows up but calves are like fack no. Quote Link to comment Share on other sites More sharing options...
mt666tm Posted November 14, 2018 Share Posted November 14, 2018 On 11/13/2018 at 5:45 AM, NorthernLifters said: 1 word,synthol Not gonna say I haven't thought about it... Quote Link to comment Share on other sites More sharing options...
GenetecResearch Posted November 20, 2018 Share Posted November 20, 2018 On 11/13/2018 at 6:45 AM, NorthernLifters said: 1 word,synthol Has NL considered a sticky on injection protocols for different muscles using synthol? Quote Link to comment Share on other sites More sharing options...
NorthernLifters Posted November 20, 2018 Share Posted November 20, 2018 Just now, GenetecResearch said: Has NL considered a sticky on injection protocols for different muscles using synthol? we have a post about injection sites,unsure if its synthol or in general. I will have a look Quote Link to comment Share on other sites More sharing options...
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