Calves once a week? - UK-Muscle Body Building Community

JFallon · 28-06-2006, 06:02 PM

When looking at some peoples routines on various websites, I have seen that many paople do calf workouts more frequently than other muscles because they are incredibly durable and hard to gain. Does anyone here only work their calves as often as other muscles, and if so is it a good idea to do double the volume that you do for other muscles on average. So for example if you do seven sets for chest a week, then would 12 sets for calves be about right?
Thanks

**big** · 28-06-2006, 06:46 PM

Generally people work calves too much. Remember that calves are hit all the time you're walking around or doing pretty much any kind of activity - so they're hard to allow to recover. Beating them up with 12 sets twice a week is probably not going to help matters too much.

Focus on using exactly the same training methodology on calves that you should be doing for the rest of your body - focus on doing what you personally can recover from and increase the resistance each session.

Toregar · 28-06-2006, 06:48 PM

For most, hitting calves with more volume is a good idea. You are right in saying the calves are extremely resilient. They carry around your body day in and day out. Therefore you need more work for them. Personally, I was gifted with very good calves, so I only hit them once a week ... Anymore and they grow out of proportion with the rest of me.

When doing Standing calf raises, remember to shoot in the 15-20 Rep range ... I usually do 4 sets of 15-20 Reps ... Remember to NOT bounce the weight ... Too often I see guys with 5 plates a side, just bouncing it up and down, that does absolutely nothing for ... Except maybe an injury. Do it nice and slow, get a deep stretch at the bottom, and come up as high as you can, holding for a second at the top.

Much can be said for seated as well, get a deep stretch, get a good contraction ... 4 sets of 10 - 15 reps. Both exercises must be utilized, because they work separate muscle groups.

Standing Calf Raises work your gastrocnemius, the upper calf muscle.

Seated work the Soleus, the lower muscle ...

After 4 sets of 15-20 reps, doing what I said above, your calves will be SCREAMING

.

MAKE THOSE CALVES BURN !

Hope this helps bud !

EDIT: As big said, it all comes down to you. For some they need the extra volume, for some not so much.

JFallon · 28-06-2006, 07:29 PM

Thanks, I will stick to 4 sets a week standing and 4 sets sitting, 15 reps.

LondonGeezer · 28-06-2006, 07:36 PM

yep thats sound advice.. im doing 4-5 sets at 20reps on the heaviest weight i can handle *with good form*

samurai69 · 28-06-2006, 09:48 PM

when i thought calfs were weak area i did them every other day and they got really stron fairly quickly....size took a little longer, but its really down to you......I find they need high volume and heavy to grow - atleast 2 times per week worked best for me.......

Captain Hero · 28-06-2006, 09:57 PM

I do 20 reps for calfs and they seem to be responding well but man do they burn towards the end!!

wiseguy83 · 29-06-2006, 09:56 PM

i trai calfs 5days a week 10sets of 2 exercises i beleave they are a very stuburn muscle just like my abs lol.

Ironman · 30-06-2006, 10:04 AM

I only train each muscle once a week, including abs and calfs.

My calf workout last for about 15 minutes, I do 2 exercises with 2 working sets for each. Reps in the range of 10 - 15.

My calves are one of my best bodyparts. I have a nice split right the way through them :-)

28-06-2006, 06:02 PM	#1 (permalink)
JFallon Newbie Trainer Join Date: Jun 2006 Posts: 29	Calves once a week? When looking at some peoples routines on various websites, I have seen that many paople do calf workouts more frequently than other muscles because they are incredibly durable and hard to gain. Does anyone here only work their calves as often as other muscles, and if so is it a good idea to do double the volume that you do for other muscles on average. So for example if you do seven sets for chest a week, then would 12 sets for calves be about right? Thanks

28-06-2006, 06:46 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,450	Generally people work calves too much. Remember that calves are hit all the time you're walking around or doing pretty much any kind of activity - so they're hard to allow to recover. Beating them up with 12 sets twice a week is probably not going to help matters too much. Focus on using exactly the same training methodology on calves that you should be doing for the rest of your body - focus on doing what you personally can recover from and increase the resistance each session. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-06-2006, 06:48 PM	#3 (permalink)
Toregar Progressing Join Date: Apr 2006 Location: Ohio Posts: 184	For most, hitting calves with more volume is a good idea. You are right in saying the calves are extremely resilient. They carry around your body day in and day out. Therefore you need more work for them. Personally, I was gifted with very good calves, so I only hit them once a week ... Anymore and they grow out of proportion with the rest of me. When doing Standing calf raises, remember to shoot in the 15-20 Rep range ... I usually do 4 sets of 15-20 Reps ... Remember to NOT bounce the weight ... Too often I see guys with 5 plates a side, just bouncing it up and down, that does absolutely nothing for ... Except maybe an injury. Do it nice and slow, get a deep stretch at the bottom, and come up as high as you can, holding for a second at the top. Much can be said for seated as well, get a deep stretch, get a good contraction ... 4 sets of 10 - 15 reps. Both exercises must be utilized, because they work separate muscle groups. Standing Calf Raises work your gastrocnemius, the upper calf muscle. Seated work the Soleus, the lower muscle ... After 4 sets of 15-20 reps, doing what I said above, your calves will be SCREAMING . MAKE THOSE CALVES BURN ! Hope this helps bud ! EDIT: As big said, it all comes down to you. For some they need the extra volume, for some not so much. Last edited by Toregar; 28-06-2006 at 06:51 PM.

28-06-2006, 07:36 PM	#5 (permalink)
LondonGeezer Looking Freaky Join Date: May 2006 Location: South-East London Posts: 881	yep thats sound advice.. im doing 4-5 sets at 20reps on the heaviest weight i can handle with good form __________________ NEED INFORMATION?? FIND IT HERE: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. My NEWEST website To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Eee-Ooo Dares.. Wins!!:lift: To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

28-06-2006, 07:29 PM	#4 (permalink)
JFallon Newbie Trainer Join Date: Jun 2006 Posts: 29	Thanks, I will stick to 4 sets a week standing and 4 sets sitting, 15 reps.

28-06-2006, 09:48 PM	#6 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	when i thought calfs were weak area i did them every other day and they got really stron fairly quickly....size took a little longer, but its really down to you......I find they need high volume and heavy to grow - atleast 2 times per week worked best for me.......

29-06-2006, 09:56 PM	#8 (permalink)
wiseguy83 Banned Join Date: Mar 2006 Posts: 273	i trai calfs 5days a week 10sets of 2 exercises i beleave they are a very stuburn muscle just like my abs lol.

30-06-2006, 10:04 AM	#9 (permalink)
Ironman Sculpting the masterpiece Join Date: Jul 2005 Posts: 1,464	I only train each muscle once a week, including abs and calfs. My calf workout last for about 15 minutes, I do 2 exercises with 2 working sets for each. Reps in the range of 10 - 15. My calves are one of my best bodyparts. I have a nice split right the way through them :-)