Direct calf work.

[.V.]

In the past I've seen the powerlifters and a few others posting that there was no need for direct calf work. The other leg lifts will hit them and all that.

I never really believed it and even while doing HST, which is supposed to be a simple, higher frequency workout plan I did direct calf work 3x a week.

Now that I'm not doing it at all because my goals aren't really related to bodybuilding I've noticed something.

My calves are sore as can be the day after my workouts. Something to do with frequent deep squatting? Perhaps something to do with my cardio? Maybe because calves are attached to the legs and are part the base that I stand on for all my standing exercises (squats, deads, rows)? I don't know but I certainly feel them lately. Are they growing? I don't know but everything seems pretty even.

What's the point of all this? Nothing really just thought I'd share. Perhaps direct calf work isn't as important as I once thought it was.

If someone else has a point of view to share - cool. If everyone thinks this is a dumb topic and wants to ignore it...also cool.

[LiftGirl]

I agree that it isn't really necessary. I stopped doing direct calf work because by the time I do squats, SLDLs and lunges, my legs feel like jello.

[F_Mac]

I used to think I needed direct work 2-3x per week as well. However i've found that if I do no direct work, they will grow very slowly. If I hit them once a week they seem to respond best.

[trainerty]

I personally need to hit them just about every day to see anything worth mentioning. However, I don't think it necessarily has to be from a machine built for that. My gastrocs take a beating simply from reacting to the overwhelming ground forces will sprinting.

Calves are strange muscles though, some people are born with popeye size calves. It has a strong tie in to your ancestory. Northern celtic origins will have big ole calves while african origin will have the illusion of baby calves because of the longer soleus muscle.

[CF-OC_gal]

I have stopped training them regularly because mostly of lack of good calf equipment at the gym but also because I no longer train bodybuilding style.

I haven't noticed any difference or weak links from them as far as strength goes. I have noticed a decrease in circumference though but that could just be the BF% changes occuring.

[jakeman]

I don't know how to make a link between threads though


I see everyone talking about calve work. My favorite exercise is standing calf raises this way:

1)start at full stretch
2)raise weight as high as you can to a 4 count
3)hold for 3 count
4)push up farther (you are actually tightening your calf)
5)hold for 3 count
6)push up farther (same as before)
7)hold for a 3 count
8)go back to full stretch position on a 4 count
9)hold for a 3 count
10)repeat

3 sets of 12-15, if this doesn't hurt, we are cheating.

[trainerbob]

I've always found that calves are like forearms. I have to hit them hard and often if I want to see any results. I've never really felt soreness or benefit to my calves from just doing other leg exercises alone.

[arbit]

Originally Posted by trainerbob

I've always found that calves are like forearms. I have to hit them hard and often if I want to see any results. I've never really felt soreness or benefit to my calves from just doing other leg exercises alone.

SO have u'r calves grown as a result of direct ccalf work ?

[trainerbob]

You're asking me at the wrong time. I'm in pathetic shape (calves included) from not having worked out consistently since the birth of my son.

But yes, in the past I had the best results doing direct calf work. Could very well be different peoples' calves respond very differently. I don't have the genetic 'big ole calves' mentioned by trainerty.

[LiftGirl]

Originally Posted by trainerbob

But yes, in the past I had the best results doing direct calf work.

Do you feel that the increased size brought increased strength?

[luke.w]

I used to hit calves directly back in my days when I did a 6day split (separte bodyparts)

I did calf rasies on steps, on floor, with heavy weight low reps very slow, 30reppers, I never saw anything much happen to them.

a year after power/strength style strongman work (zero calf rasies) and dropping the extra HIGH protein to low fat/carb. diet a fella at work just came to me and said "hey man you finally got some calves".


I did sled dargs uphill thursday (calves where rocked fri. and still sat), sunday I did steinborn squats butt inches from touching the ground sitting for 5sec. (crazy strech in calves), and carried a 315lb hydrent 10' (the deadlift was hard), then carried a 280lb hydrent 100+'.

today my calves are still "pumped"!!!

[trainerbob]

Originally Posted by LiftGirl

Do you feel that the increased size brought increased strength?

Definitely.

I'm starting to get the feeling there are a lot of 'indirect calf work' proponents out there. Interesting.

[LiftGirl]

Originally Posted by trainerbob

Definitely.

I'm starting to get the feeling there are a lot of 'indirect calf work' proponents out there. Interesting.

I guess I'm an "indirect calf work proponent," but I think I'm more of a compound exercise proponent. Compound exercises allow me to get my butt outta the gym faster.

[trainerbob]

That's interesting too. Call me a freak, but I love being in the gym, it's one of my favorite places. I've had to be kicked out at closing time more than once.

[ihaveadog]

calves dont grow on me :[. my arms are bigger then my calves lol, even tho i try alot and i work them hard, they are just impossible to grow or so it seems to me.

People tell me its cause im tall and i have the long muscle=harder