[StayBig]

Sup peeps. I'm starting my new workout schedule tomorrow and I decided to put legs first on Monday, not because they're my weakest muscle group but because I wanted to focus all of my energy on them. My calves are my only lagging bodypart. Everything else is growing unbelievably.

How many sets do you guys (or girls) usually use when training your calves.

My routine for Monday will look like this:

Barbell Squats: 3 sets
Walking Dumbbell Lunges: 2 sets
Standing Barbell Calf Raises With Toes Pointed Out: 10 Sets

I know you probably think I'm not doing enough sets for quads, hams and glutes but they're growing like crazy and getting hella strong. I get bigger and stronger easily if I rest and eat more compared to training more. But for my calves I'm just curious if you guys think this is enough sets. I used to do like 6 sets and it wasn't doing much, so I would appreciate any suggestions. Thanks.

[fahad]

ill do 1 warm up set and working sets... 2 exersice...

[fahad]

i also alternate betwenn heavy 6-8 reps and sometime superset 10-12 reps....

[StayBig]

So are you doing 3 sets or what Fahad?? how many working sets do you do, I'm not counting my warm ups which would make a total of 13 instead of 10. I also think I'm going to start doing high intensity super and drop sets but just on my calves.

[Q80_MuscleHed]

hey .. i'm doing the same thing .. i start with couple sets of extention for warming up and then 3 sets of squats .. then 3 sets of hack squats ( i alternative between hack and leg press from week to anather ) and lunges .. i always do forced sets .. that is what work for me .. and i have big legs :) and straited hams .. for hams i do stiffed leg deadlift and either lying curls or high heel leg press .. both are 3 sets .. i don't do calf with legs day .. i feel calf muscle became weak and you feel tired after your workout so you're not gonna give it his creadits

[fahad]

Originally Posted by StayBig

So are you doing 3 sets or what Fahad?? how many working sets do you do, I'm not counting my warm ups which would make a total of 13 instead of 10. I also think I'm going to start doing high intensity super and drop sets but just on my calves.

lol i forgot 2 type my woking 3 sets....i ment i do 1 warm up set and 8 working sets all in all....

[fahad]

that only for calves.....

[fahad]

ok this is my best mass building leg routine.....
Hams:
1) hams squats or stiff leg deadlifts 1 warm up set of 20 reps...4*6-8 reps
2) lying leg curls 4*6-8 reps
3) alternate lying leg curls or standing one leg curl...u can do the seated leg curls instead 4*6-8 reps
............................................
Quads:
1) squats 1 warm up set of 20 reps...4*6-8 reps
2) hack squats 4*6-8 reps
3) leg extensions 4*6-8 reps
.............................................
Calves:
1) standing calf raises 1 warm up set of 20 reps...4*6-8 reps
2) seated calf raises 4*6-8 reps

[jumk]

Stay Big- Calfs respond great to rest pause training- IF I were you I would lower the sets and increase the intensity

This is a routine that finally got my calves turnin into cows

do 1 warmup set the pick a weight that you will fail at 20 reps

take that weight and do your first set to failure- then wait 1 minute and repeat another set with the same weight.

you will probably fail at 10 or 12- then rest pause till you get 20.

OR

you can do 1 extended set where you pick a weight that will make you fail at 15 reps then rest pause till you get to 30

Also- use a leg press machine as the standing calf raise loads the back too much- especially when you are doing that rest pause set with big weights

- Thats it- keep addin the poundages and you will get em big!!!

[Q80_MuscleHed]

i will try your routine to see if it will work with me

[Ironslave]

This is the best calf routine i've tried if you want to prioritize them.

Day 1: High-Volume

Exercise A: Calf Superset*

A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)

A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo

*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.

Exercise B: Standing Calf Raises

B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**

**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.

Day 2: Low-Volume (to be done 48 hours after Day 1)

Exercise A: Triple Drop Standing Calf Raises

A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.

***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

[jornT]

Why do you train them twice? My calves are definitly my least devoled muscle en when I train them, the following days they are way to sore, even walking is unpleasent, am I overtraining theam perhaps? But anyway, why would you train them twice and so close after the first time? And do you have some visuel illustration of triple drop standing calf raises, dont have a clue what they are supposed to look like.
thanks in advance!

[Q80_MuscleHed]

Originally Posted by hdogg345

This is the best calf routine i've tried if you want to prioritize them.

Day 1: High-Volume

Exercise A: Calf Superset*

A1) Seated Calf Raises
3 x 10-5-5 (one set of 10 reps, followed by two of 5 reps) at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)

A2) Donkey Calf Raises
3 x 30-50 at a 101 tempo

*After finishing a set of the A1 exercise, proceed immediately to exercise A2. Then rest two minutes before repeating the super set.

Exercise B: Standing Calf Raises

B1) Standing Calf Raises
10 x 10-30 at a 111 tempo, ten seconds**

**In other words, you'll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.

Day 2: Low-Volume (to be done 48 hours after Day 1)

Exercise A: Triple Drop Standing Calf Raises

A1) Triple Drop Standing Calf Raises
3 x 10-10-10 (in other words, three drop sets) at a 121 tempo,*** resting 90 seconds between sets.

***The pause is taken in the bottom stretch position, and be sure to take the full two seconds.

hey bro .. what do u mean by tempo ?