How to train calves if i don't have special machines for it? Is it even worth it?
I have really long legs/shins with short calf muscle bellies. It's a pain in the ass trying to grow them, but something that feels really good for home gyms lifts is to get a couple of boards, stand on them using the ball of your foot, hold a weight in one hand, stabilize with the other. I like to do em 1-2 times a week for 10-20 reps, slowly raising weight over time. I get decent doms but nothing debilitating
I don't even train them directly anymore. They're being worked in some leg exercises, during running, HIIT, and that's all I need, I'm not going to waste my time doing some calf raises
Dance, or spend your day walking on your feet balls. That's why dancers have those angled calves. Because these muscles are made to be used on long durations.
lots of walking on a treadmill with high inclination
think about it, calves are meant to be used all the time, their proportion of type 2 fibers is miniscule
you're not going to get huge calves by doing sets of 6-12 reps.
instead, stress them for 10-20 minutes at a time on the treadmill
but, really fricking stress them, have it high enough that they are burning and you need to fight to complete the walk.
>Trained them for months by doing standing calve raises (home gym no machine) >Minimal growth >Went vacationing where I primarly traveled by foot (easy 20k steps a day) >Came back and started rooning a mile every day
It has been a week but my calves have actually grown considerably. Try it OP. Walk and run more.
This. When I started walking to the nearby store and everywhere I could instead of driving my calves grew. The first few times I walked for 40 minutes I actually had to stop and take a break because my calves started cramping, it’s then I realized simply walking works the calves and is good cardio.
5x5 calf raises on leg press machine.
Dont go full moron, its a small joint, so do it slow and controlled, 3 sec up, 3 sec down 3 or more sec pause. Milk the heavy stretch,
>special machines
>for calves
google it moron.
I'm starting to give up, yesterday I did 4x30 elevated calf raises and didn't feel shit. What the frick can you do to target calves besides that?
I've been skateboarding for most of my life and they still look like peanuts, frick these little shits.
I have really long legs/shins with short calf muscle bellies. It's a pain in the ass trying to grow them, but something that feels really good for home gyms lifts is to get a couple of boards, stand on them using the ball of your foot, hold a weight in one hand, stabilize with the other. I like to do em 1-2 times a week for 10-20 reps, slowly raising weight over time. I get decent doms but nothing debilitating
Seated dumbbell calf raises better target the soleus (lower calf)
Interesting, gonna have to give that a go
Hold some weight.
Do them holding a 40lb dumbbell and with a single leg.
>Train grip
>Train stabilizers
>Train calves
I don't even train them directly anymore. They're being worked in some leg exercises, during running, HIIT, and that's all I need, I'm not going to waste my time doing some calf raises
you do it on leg press machine and if your gym doesn't have that shit either i'd suggest you switch gyms
Only homosexuals use calf machines.
Just buy a jump rope, moron.
Dance, or spend your day walking on your feet balls. That's why dancers have those angled calves. Because these muscles are made to be used on long durations.
Walk/run uphill, set treadmill to incline, you're welcome.
Big ChinkGus
Ballet
Zercher Calf Raises
jump rope, run, and hike/ruck
smith machine calf raises, full stretch, slight pause at bottom, squeeze at top
autism toe walk 10km each and every day
lots of walking on a treadmill with high inclination
think about it, calves are meant to be used all the time, their proportion of type 2 fibers is miniscule
you're not going to get huge calves by doing sets of 6-12 reps.
instead, stress them for 10-20 minutes at a time on the treadmill
but, really fricking stress them, have it high enough that they are burning and you need to fight to complete the walk.
Barbell calf raises
Elevated Single leg dumbbell calf raise
Sprinting
Incline Treadmill
Hill sprints
Ricochet Jumps
Dumbbell seated bench calf raise
Farmers walk
Donkey calf raise
Leg press calf raise
4 star drill
1 legged 4 star drill
Heavy squats
Exaggerated pause at the bottom of the stretch but this
>Trained them for months by doing standing calve raises (home gym no machine)
>Minimal growth
>Went vacationing where I primarly traveled by foot (easy 20k steps a day)
>Came back and started rooning a mile every day
It has been a week but my calves have actually grown considerably. Try it OP. Walk and run more.
This. When I started walking to the nearby store and everywhere I could instead of driving my calves grew. The first few times I walked for 40 minutes I actually had to stop and take a break because my calves started cramping, it’s then I realized simply walking works the calves and is good cardio.
5x5 calf raises on leg press machine.
Dont go full moron, its a small joint, so do it slow and controlled, 3 sec up, 3 sec down 3 or more sec pause. Milk the heavy stretch,
Why is there always some moron who claims literally everything gets trained by heavy squats