Calf exercises - Ausbb

Ben · 22-03-2010, 12:53 AM

My equipment includes a power rack, barbell, bench and heaps of weights.

What can I do to increase calf size? My quads are getting bigger with squats, but my calves are shameful.

I've seen those seated calf raise machines, are they any good?

22-03-2010, 01:17 AM

I find a smith machine and a block is the best for standing calf raises. Only exercise that ****ing machine is even remotely good for. You might be able to rig something up in your rack, perhaps leaning against the supports for balance.

Jman_898 · 22-03-2010, 01:36 AM

if you are able to place a bar on your back with the weights, or even dumbells by your sides, using a block as suggested do calf raises, you can alternate between toes facing in and out, this targets the 2 heads of the calf muscle differently, also you can do calf raises while seated, just place one leg at a time on the block while your seated on a bench and put the weight on your knee, this targets the smaller outer muscle. hope this helps

AndyMitchell · 22-03-2010, 09:32 AM

Hill sprints.
Posted via Mobile Device

PowerBuilder · 22-03-2010, 09:53 AM

a big fav of mine, when i did do size work....

load up onto the barbell 120% more than your 1RM, if your back squat was 100kg, then load up 120kg. Set up the safety pins in your power rack so that their about shoulder height or slightly lower. Take the barbell onto your back, then stand up on your toes, hold for 2-3 seconds, then repeat.

From what i've gathered, the smaller the range of motion, the higher amounts of reps needed to elicit hypertrophy. So perhaps you'll need to do 15 or so reps.

As mentioned, alternate between having your toes facing forward & outwards. Do not have them facing inwards.

if that fails...locate some synthol & put it into your calves!!

Shrek · 22-03-2010, 10:51 PM

If you have a dipping belt use it to do Donkey Calf raises. You may need a block under you toes though. I lean on the bar and attach the weight to the belt.. Works well.

TrentZor · 23-03-2010, 06:12 PM

Quote:

Originally Posted by Shrek

If you have a dipping belt use it to do Donkey Calf raises. You may need a block under you toes though. I lean on the bar and attach the weight to the belt.. Works well.

heres a great movitator and calf raise exercise -
1. find a hawt looking chick at the gym
2. ask her to sit on your back with a cowgirl hat on
3. stand on the block and do 50 rep calf raises
4. ask her to have a look at your calf development after the sets and show her the seperation and veins
5. by that time 3 things would have happened -
a. slapped you for asking
b. asked you to take her to the back of the change rooms
c. been escorted out of the premises

Shrek · 23-03-2010, 09:47 PM

Or she does this gesture

22-03-2010, 12:53 AM	#1 (permalink)
Ben Active Member Join Date: Dec 2009 Gender: Posts: 1,981	Calf exercises My equipment includes a power rack, barbell, bench and heaps of weights. What can I do to increase calf size? My quads are getting bigger with squats, but my calves are shameful. I've seen those seated calf raise machines, are they any good? __________________ 137.5/97.5/150 @ 71

22-03-2010, 09:32 AM	#4 (permalink)
AndyMitchell Active Member Join Date: Nov 2009 Location: As close as the restraining order allows Gender: Posts: 3,104	Hill sprints. Posted via Mobile Device __________________ as long as you keep doing what you're doing, you're going to keep getting what you're getting.

22-03-2010, 09:53 AM	#5 (permalink)
PowerBuilder Active Member Join Date: Jul 2009 Gender: Posts: 2,165	a big fav of mine, when i did do size work.... load up onto the barbell 120% more than your 1RM, if your back squat was 100kg, then load up 120kg. Set up the safety pins in your power rack so that their about shoulder height or slightly lower. Take the barbell onto your back, then stand up on your toes, hold for 2-3 seconds, then repeat. From what i've gathered, the smaller the range of motion, the higher amounts of reps needed to elicit hypertrophy. So perhaps you'll need to do 15 or so reps. As mentioned, alternate between having your toes facing forward & outwards. Do not have them facing inwards. if that fails...locate some synthol & put it into your calves!! __________________ Mobility/Flexibility - Strength - Conditioning. These 3 things are paramount to any training program no matter who you are. - Jim Wendler

22-03-2010, 01:17 AM	#2 (permalink)
ACTPL Guest Posts: n/a	I find a smith machine and a block is the best for standing calf raises. Only exercise that ****ing machine is even remotely good for. You might be able to rig something up in your rack, perhaps leaning against the supports for balance.

22-03-2010, 01:36 AM	#3 (permalink)
Jman_898 Senior Member Join Date: Oct 2009 Location: sydney Gender: Posts: 248	if you are able to place a bar on your back with the weights, or even dumbells by your sides, using a block as suggested do calf raises, you can alternate between toes facing in and out, this targets the 2 heads of the calf muscle differently, also you can do calf raises while seated, just place one leg at a time on the block while your seated on a bench and put the weight on your knee, this targets the smaller outer muscle. hope this helps