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Derekg21 06-25-2013 12:04 PM

Need help.....chicken legs are not cool
 
Ok....so I've been working out pretty consistently for the last 2 months and I'm starting to see some decent gains. However, I haven't seen much growth in my calves. I must say, I'm overly paranoid about becoming one of those guys who is real big up top and has twigs down low. Does anyone have a good calves workout that they have been successful with and seen growth? Thanks in advance for your help.

Wizard24 06-25-2013 01:54 PM

Calves are a stubborn muscle to grow for a lot of people. The good thing is that they can take a lot of abuse for most people as well. This means you don't usually have to wait 5 and 6 days in between workouts to hit your calves again. Give the workout here a try.

Commander 06-25-2013 04:15 PM

It is indirect, but calves are involved in squatting and deadlifting, so don't forget those as well. They will make sure you don't have twigs down low.

Also, prowler pushing/sled dragging hit the calves nicely and can be done often.

ruelisla 08-29-2013 05:29 PM

I think you are a little bit exaggerated. you just started working out and you are already paranoid with your calves.

before i give you some calve exercise, can you tell me first what exersices do you do in you legs.

biglifter56 01-23-2014 03:20 AM

I just recently came up with a calf workout that has been very effective thus far (6-8 weeks in).

I switch up the volume and number/order of exercises fairly regularly but it's basically as follows.

Start off each exercise with a light-ish set of 15-20 reps before getting into working sets. Working sets pyramid weights up and reps down 12,10,8. Do a double drop set on the last set. Sometimes I over shoot on the reps, sometimes I under shoot. The key is to aim for that rep range and to go until total failure. Don't be afraid to incorporate partial reps or forced reps.

Seated Calf Raises
Leg Press Calf Raises
Standing Smith Machine Calf Raises w/ Step
Standing Machine Calf Raises or 1 Legged Standing Calf Raises on steps with body weight 3x/failure.

On this last exercise, say I'm getting ~15 reps each set, I'll do 5 reps with standard footing, 5 reps, with my feet pointed out, 5 with my feet pointed in. It's something I saw Kai Greene doing in one of his training videos that I've found to be fairly effective.

One last tip, I'd recommend watching a few of Kai Greene's youtube videos and listen to what he says to focus on during each rep. He basically says that each rep should be a full stretch and a full contraction of the muscle, and your mind should be focused on the muscle your working, not just on moving the weight. When I began using this approach, I had to drop my weights by 25-35% but the benefits have definitely been noticeable. It's nice once you can get your ego out of the way and actually do the right amount of weight to get to failure and feel each squeeze and contraction in your muscle as much as possible rather than try just trying to move a lot of weight and making yourself more prone to injury.


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