i want massive calves

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posted by birdie

ive been doin calve press for a long time, ive been gettin very slow results, does anyone know a good routine with differts exercises for calves?? please

posted by MarkyM

How frequently you extremely stretch them with heavy weights?
And what exercises you prefer for calves?

posted by serious newbie

Calves are 90% genetic. I will give you some calf workouts that I do that I guarentee will make them burn and make them stronger. Bigger though... My brother is a genetic freak and has immense calves with virtually no training. When he does train... bleh. It seems you either have them or you don't.

As far as exercises here are a few.

Use the hip sled machine where you lay down on your back. Put the balls of your feet on the bottom edge. When you come down allow your knees to flex slightly as if your jumping and try to touch your toes to your shins. Wont happen but get the full range of motion. At this point there are two ways to do this. First one is to slowly press the weight up til your on your tip toes and legs are fully extended then repeat. Second one is to try to throw the weight as far up as you can. Put on enough weight to where it comes off your feet a couple inches. Don't think it is cool to wack the top of the rack with the sled they will probably kick you out of the gym. Catch the weight with your knees flexed. Mostly for jumpers.

For a real burnout use the same hip sled as above and hold the weight on your toes with a slight flex in the knees. Now bounce the weight in short quick motions. Don't fully extend or flex. Do it until your calves want to fall off. Wont take long.

Plyo shoes. These things will rip your calves to shreds guarenteed. I got the ones that you can strap to your shoes because they are cheaper. Do box hops, jumping jacks, mountain climbers, stair runs, or even just jog in them.

The others are mostly things everyone else does. I do these because I need to move off my feet fast. If you want to get big I would guess you are going to do huge sets like 5x20-30. Someone with huge calves that isn't genetically gifted, if you exist and I don't think you do, should probably respond.

posted by shortz

I agree, calves are a genetic thing, but don't let that get you down. We all know that us guys that have poor genetics just need to work harder and we will still get results.

"Now bounce the weight in short quick motions" I am going to have to argue this one. I see alot of guys (mostly kids) doing this one and I have to say that it is not doing them any favors. Calf developement depends on ROM. I think doing high and faster reps is ok, but I don't like the word "bounce" and "short".

Can you show me where I can look at these Plyo shoes? I am intersted in these and would like to see them or know where I can buy them.

posted by serious newbie

The bounce motion is usually something I add after a full calf press as a burnout. Typically I will do a set of full range of motion with each calf seperately then burnout my calves with the press bounces. Kinda like extreme jumping jacks.

I got the strap on plyo shoes or Jump soles at Big 5 sports. They are popular with the vollyball/basketball crowd. I did a quick search and "Jump Soles" came up http://www.jumpusa.com/jdebate.htm. Not sure if they direct mail them. Some of the expensive ones are at http://skyflex.com/. I am not a natural jumper but they got me to a respectable level anyhow. My calves aren't small, but I wont ever have that over-developed muscle that goes around the outside of the calf.

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