How the frick do you train these?
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Thalidomide Vintage Ad Shirt $22.14 |
How the fuck do you train these?
How the frick do you train these?
Thalidomide Vintage Ad Shirt $22.14 |
|
Thalidomide Vintage Ad Shirt $22.14 |
Maybe by, I don't know, training them?
standing calf raises and seated calf raises
Any point doing both or are seated enough? How do you do standing anyway, in a smith machine?
seated calf raises are shit, do standing and actually go down all the way so you’re stretching the calf/flexing tibialis
also checkem
So what. Youre on some kind of block?
i just hold a pair of dumbbells and do them standing, and checked
You need to do both to hit the entire calf
Be quicker when lifting the weight up, slowly control the weight down and pause at the bottom.
I used to do standing raise at the smith machine but ironically I was less stable on it. I now do it on a squat rack, just feels more natural.
Seated are better for your soleus, standing are better for the gastrocnemius. Do both
both should be done but most homegymbros dont have seated calf raise
I do single leg standing calf raises and tibialis raises (bought a tib bar) been doing them religiously for almost a year now and my vertical has gone from like 18-27 inches
this had been debunked 50 times in numerous studies already
what you actually want to do is change feet position
outward, straight and inward and train all three
sprinting on toes also helps
hiking too
Link some studies. I can definitely feel the difference when doing standing and sitting. Changing feet position is a good idea, too.
no, moron
What he said
Please link the studies. I've only been doing standing
Not the guy you're quoting, but the reason there's a difference between sitting and standing calf raises has to with knee flexion and where the muscles are attached. The gastrocnemius is attached to the femur above your knee, while the soleus attaches below the knee. While your knee is flexed, your gastrocnemius can't generate as much force, so your soleus has to put in more work. I like to do sitting calf raises first to exhaust the soleus muscle, then move over to standing calf raises. My soleus will be fatigued, so my gastrocnemius now has to put in a lot of work.
Sorry if my terminology is a bit off, I'm an ESL.
here's a pic to illustrate
makes sense to me
gonna try this
Good luck. Also, if your ankle mobility is poor, work on that so you can really stretch your calf muscles while you work.
NTA but how do you work on ankle mobility?
Place a thumbs-up between your big toe and a wall. If you have good ankle mobility, you should be able to touch the wall with your knee while your heel touches the ground, pic related. You can use your bodyweight to press your knee down, you'll be using loads while training, too. You will feel a good stretch above your heel, in the soleus muscle. If you feel pinching in the front of your foot, use a resistance band and keep the band where the pinching occurs before you stretch.
To improve mobility, you can work in the position I told you to assume by the wall. Keep your body weight on your knee in the most stretched position, then push all you can with your calf. Exert the muscle at max for 8 seconds. You shouldn't be able to lift your body, but if you do, grab something like a nearby couch. We just want to exert and exhaust the muscle so that it relaxes into a more stretched position. Rest for 20 sec, then do it again. Repeat three times on both sides. You should get a huge temporary flexibility boost from this, and a small permanent one. Keep up the consistency and you'll improve peemanently fast.
or just toss a book agaist the wall and try one legged calf raises - no need to prefatigue anything, when u finish u can stretch em against wall pushing with whole body - they need that, quad locked
One legged is my preferred way of doing standing calf raises too, but doing seated into standing is a good idea if you want to push both muscles to the max.
>quad locked
Like with seated vs standing, stretching with straight knee or flexed knee stretches the soleus and gastro differently. I recommend stretching the calves both with straight leg and with bent knee
Is the true time efficient red pill then to get on a leg press where the seats move, and do calf presses with flexed knees followed by calf presses with extended knees?
I think most time efficient is just doing them standing since that recruits both the gastrocnemius and soleus, but if you've struggled with growing calves, then I recommend e.g. what you suggested, though you're now going from just 1 calf exercise to 2. Also, really emphasize the bottom part of the movement, where your foot is flexed with toes pointing up
You got it backwards. Pre-exhausting a muscle means that you take that muscle to failure when doing another exercise instead of another muscle. So pre-exhausting a muscle helps that exercise target the muscle that you pre-exhausted.
You are bullshitting, and you're not going to post any studies. Feel free to not reply to this post so as to admit you're just talking out of your ass.
Basic ass calf training does jack shit. Seriously, look it up, people do that shit and get 0 results. The muscle fiber in calves is almost entirely slow twitch so it simply doesn't hypertrophy under the same conditions as most other muscles.
You want reps. Like cardio-level weighted stair climbs
>The muscle fiber in calves is almost entirely slow twitch
Only the soleus is ~80% slow fibres, if memory serves me right. Gastrocnemius is more a mix of both.
Both traditional strength training and higher-volume training like hiking are good for calves, but what is best for you depends on your physiology and needs
I do standing twice a week, 3 sets 20 reps. Relatively light weight but I go all the way down, pause, and control eccentric. I turn my toes inward or outward every other day and idk if a meme but it feels like it hits different parts of the muscle
jump rope
/this
anything else is stupid. i never liked calf raises. they suck, always cause weird issues with pulling a muscle or cramping up. jump rope is kino, get cardio in and massive pump in the calves.
Yeah because jump rope gays tend to have giant calves.
Boxers
Literally the only boxer ever to have big calves is Pacquiao.
i don't but i have started doing push presses and it hits them a little
i do calves when i do push presses because of this. After i get done pushing I just get back under the bar for three sets of calves with the same weight. Still ain't got shit for calves but an attempt is being made.
small calves can be impressive to normies when they see you squatting a lot of weight because they think you're some kind of superman sleeper build because they're too low iq to realize calves don't do any work when squatting
Walk
become fat
>t.ex-fattie
dirty bulk for a couple of years, walk a lot and then cut
Bulk to 400lbs and walk everyday. Cut to 200lbs.
Hiking and correct posture.
Don't put your weight on your heels like a moron.
T. huge calf having hiking chad
Mental illness
someone post the comic where the guy is calf raising over the side of a cliff to keep from falling and the bird flies by and says "mirin"
jumping on a tire
squat
Some people just have huge calves because of their genetics. If you're having difficulties with getting big calves, then chances are that you'll never get big calves. The best you'll get is probably a slight increase in calf size and vascularity
Step 1. Genetics
Step 2. Be overweight/obese
Step 3. Big success!
>Step 2. Be overweight/obese
Not advised. You get a lot of loose skin from that.
Not really. Just don't go over 50 lbs
>t. ex-lard elemental 5'7" @ 210 lbs
Since I started doing rest-pause/higher reps, chasing the burn it started to grow
i have two 30kg bags of cement in my basement which i carry into my attic and back, making sure to pace every part of my house on the way. 5 reps every other day. calves (and quads) have grown quite a bit in slightly over 1 year of doing this. lower back pain i used to get occasionally is also gone.
the bottoms of my feet hurt like a b***h occasionally, though. i put the cement bags in trash-bags and tied them up so as to not spill cement everywhere. also have to make sure to shoulder the bags properly or i'll get shoulder bursitis.
uphill running will obliterate them
just roon and cycle
This, biggest my calves ever got was when I lived about 2 miles from my gym on the river/greenway trail. If I wasn't training legs that day, I would jog to and from the gym. If it was a leg day, I rode the bike. On my two off days from the gym of the week I usually rode my mountain bike on the river trail at least 8 miles to enjoy my favorite little swimming hole.
I fricking miss that house and that gym.
>thread asking how to train calves
>fricking OP image has the two best exercises
>look in thread
>advices are anything but actual calf raises
Just do fricking calf raises OP.
>but
shut the frick up and do calf raises consistently
nooo calves are magic muscles just like abs, you can't grow them
tell that to all the pro-bodybuilders with small calves. or the other pros who had small calves for years until they decided to inject a bunch of oil in there like ronnie and flex. calf raises don't do anything. training calves is pointless unless it's just to for prehab purposes. if they're small. they will always be small. you can cope. you can say "but what if i'm consistent and train them hard for years?" you can pretend that yours are growing. if your calves are not big, right now, they will NEVER be big. never.
I've literally never seen a person who doesn't have small calves doing calf raises.
BB cheat curls are unironically a better calf exercise.
t.
Unironically small calves
Post yours.
Fair enough. I didn't think they were small, but yeah, I guess yours are bigger. I think I have considerably different insertions to you as well.
Here is mine from the same angle.
mmmmm secksi
jk get a room homos
fricking mutants
I remember to train them like once every couple months and just do calf raises with some like 20 or 25 dbs. My calves are godlike from being a runner, growing up a fat kid til like age 15 and just walking a lot.
run on your toes + calf press your leg press + standing calf press (maybe)
I switched out squats for power cleans at some point to try to gettem bigger. Lots of cardio works too.
I climb hills and run. Also calf raises. Hold each rep for 10-15 seconds.
>fat
Same thing as a fat'cep
I'm doing better than you and still feel okay about my calves maybe lurk
Hiking and running up hills is great for working out your legs. Even setting an incline on a treadmill.
Mountain climbers have big calves without trying to grow them. Does that mean shit like sled pushes and incline farmers walks can grow them?
Yes. You want a pretty high weight for a long duration done ergonomically enough you don't slip and break your ankle
genetics
Simulate obesity with a weighted vest and walk couple miles on a treadmill at an incline.
I saw an image of an incline treadmill with farmers walk handles implemented on the side and thought I wish my gym had that. Maybe then working calves would be more fun. I haven't seen anything like that in the gyms in my area.
Have a fat childhood
>Work to get stronger and build bigger calves
>Permanently raise your chance of having a life-ending calf cramp
Are calves the most cursed muscles, bros?
no
Rooning, joomping, any sort of cardio requiring legs.
In particular, do it while you’re on a bulk
Ankle extension
Very high Frequency
Very high volume
Low intensity
High time under tension
Problem solved, much like wrists, a lot of people have trouble getting them to grow because they train their calves in ways that calf muscles don't respond well to
They should be burning when you're done
You don't need to go to a gym to do calf extensions, so I would think a better setup than doing calves every time you're at the gym would be too do them at another time in the day, and to finish each gym session with farmers walks
Change out your cardio for hill sprints, or running on loose sand, consider doing this barefoot
Go hiking from time to time, it's good for your mental health as well as your body, and in particular, your calves
Try measuring them, and then training them at least 5x per week for three months and then witness your progress
Be fat for a decade, walk alot and become a recovering fatty.
Thighs: 90cm --> 65cm
Calves: 45cm --> 47cm
I'll be walking around on tree trunks soon.
I do a mixed grip deadlift with gloves on, hold it at the top and do as many calf raises as I can, put it down, wait a minute or two, switch my grip and do it again.
I half 17 inch calves at 6' 180 lbs with abs.
*have 17 inch
mine's only 8 :c
Wear heavy backpack and walk.
Incline walking and cycling. Doing 'lifting' for them is a waste of time
I got strong legs from years of hard physical labor on my feet all day.
Calf raises are a good lift for this, so are farmer's walks. These can isolate the calves.
Squats and deadlifts at least partially work your calves.
That and living in the city without a car, walking everywhere and hauling my keys and electrical equipment to music gigs as well.
>muh calf raises
Literally just walk up stairs or a hill.
Whenever I see someone doing calf raises I just know they walk less than 2km per day on average
Running and cycling.
I never ever trained those, yet I have bigger ones then the guys at the gym.
also sprints and hiking.
Cycling you say? I've picked up cycling a few months ago, any suggestions on types of training that'll develop the legs?
Mountain treks. Or hilly road, with a lot of ups and downs. Depends on what bike youve got.
That being said, I think just jogging and sprints did the biggest part for me.
Literally just be a labourer for a year. Constantly stand up for 8 hours a day and carrying 20kg+ of stuff will develop them. I was a meatpacker for a few years during college and my calves exploded far more from.that gig than any targeted exercise
Skipping rope, skipping knees, staying on balls of your feet for an hour a day
Also, don't wear shoes with excessive heel support. These lower your calf engagement when e.g. walking
I barbell squat twice a week. I already have massive calves as I'm an ex fatty.
Keep constant tension throughout the set.
be fat as a kid
also standing raises
>there are people who literally dedicate time and attention to training their calfs only to still be smaller than a 38 year old dad who never goes to the gym.
Those guys cheat by being fat, though. Fat guys/former fat guys always have better calves at the expense of looking worse everywhere else.
If you're doing all that skipping your calves should be hyuge.
(lol that's a fricking joke you butthole)
No one has ever posted a before and after pic of their small calves becoming large calves
Not true. I’ve seen that transformation thread.
Unfortunately, the before/after was surgically aided
I did calf raises (standing, seated, donkey) for years and never saw much improvement in my calves.
I've been doing crossfit for 4 years and my calves are quite a bit bigger than they used to be. That's running, jump rope, oly lifts, all kinds of stuff.
Isolating doesn't work.
I was fat