How do you do your calf raises.

08-24-2020, 04:22 AM

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#1

dtrain098
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How do you do your calf raises.

Good morning. I use to do calf raises by simply going up and down without holding it at the top/squeezing calves. Do you all ever hold it at top or do you simply go up and down without pausing. Same thing goes for shrugs (who the hell does shrugs anymore). I’m use to seeing people just quickly go up and down without pausing. Also do you ever do calf raises while pointing your feet inwards and outwards.

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08-24-2020, 04:25 AM

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#2

umop3pisdn
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Controlled reps are probably your best bet. Squeezing at the top and lowering slowly. The quick reps without pausing have their place but Id throw them in once Im burnt out on the controlled reps.

08-24-2020, 04:28 AM

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#3

AVIK777
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ton of variation

Leg press;
explosive reps with slow concentric

Seated calf raise;
pause at bottom for 2 sec and pause at top for 2 sec with slow concentric and eccentric

you can do sprinting, cycling aswell but you really need to hit them consistently 3 times a week atleast with tons of volume to see growth

edit;

no i don't change position of toes, I stick to where its most comfortable usually straight or slight out, apparently research shows positioning has little to no effect on stimulating growth

08-24-2020, 04:32 AM

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#4

CopeFear
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Originally Posted By AVIK777⏩

ton of variation

Leg press;
explosive reps with slow concentric

Seated calf raise;
pause at bottom for 2 sec and pause at top for 2 sec with slow concentric and eccentric

you can do sprinting, cycling aswell but you really need to hit them consistently 3 times a week atleast with tons of volume to see growth

edit;

no i don't change position of toes, I stick to where its most comfortable usually straight or slight out, apparently research shows positioning has little to no effect on stimulating growth

Calf raises on the leg press are great.

And a good time saver too as can superset.

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08-24-2020, 04:34 AM

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#5

AVIK777
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Originally Posted By CopeFear⏩

Calf raises on the leg press are great.

And a good time saver too as can superset.

love em yeh, when i started doing explosive reps and pausing at top and bottom, saw more growth then ever before, but still small calf gang

08-24-2020, 04:40 AM

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#6

japzz
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- use leg press
- slow/controlled move up, don't explode up because then your calf muscle fiber won't hold the tension during the contraction (explained from 2:00 or 3:00 I'd suggest watch the full 5min vid it's pretty good stuff)

Based upon: own experience. Just did this 2x/week for a month and calf feels stronger and harder than times earlier that I lifted when Id explode my calf raises up and basically no gains would happen. Can't wait to see after 3mo

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08-24-2020, 04:40 AM

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#7

dtrain098
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Originally Posted By AVIK777⏩

edit;

no i don't change position of toes, I stick to where its most comfortable usually straight or slight out, apparently research shows positioning has little to no effect on stimulating growth

Sheesh. I currently follow one fitness Youtuber after unsubscribing to a few. I’m starting to think he’s getting bored and just making stuff up along the way. Who knows.

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08-24-2020, 04:43 AM

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#8

AVIK777
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Originally Posted By dtrain098⏩

Sheesh. I currently follow one fitness Youtuber after unsubscribing to a few. I’m starting to think he’s getting bored and just making stuff up along the way. Who knows.

name?

08-24-2020, 04:46 AM

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#9

dtrain098
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Originally Posted By AVIK777⏩

name?

Pump Chaser guy, Chris Jones. He does have quality content, but I’m starting to think some of his videos aren’t meaningful. The one about calf raises he explained about pointing toes inwards or outwards because there’s an outer muscle and a inner muscle. Haha. I’m just watching the video confused.

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08-24-2020, 04:48 AM

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#10

dtrain098
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Which is better. Seated calf raises, standing calf raises, or calf raises using the leg press machine. I find the seated calf raises boring for an unknown reason.

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08-24-2020, 04:49 AM

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#11

AVIK777
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Originally Posted By dtrain098⏩

Pump Chaser guy, Chris Jones. He does have quality content, but I’m starting to think some of his videos aren’t meaningful. The one about calf raises he explained about pointing toes inwards or outwards because there’s an outer muscle and a inner muscle. Haha. I’m just watching the video confused.

https://forum.obnoxiousbrutes.com/showt...0729061&page=1

08-24-2020, 04:54 AM

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#12

AVIK777
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Originally Posted By dtrain098⏩

Which is better. Seated calf raises, standing calf raises, or calf raises using the leg press machine. I find the seated calf raises boring for an unknown reason.

you need both seated and standing (leg press can do), to hit all parts of ur calf. The seated calf raise hits the bigger portion of your calf so it's fundamental

08-24-2020, 04:54 AM

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#13

MBisonSon
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You can do all those variations you mentioned to add intensity.

I don't do those though I have before, just normal reps.

With shrugs I like to hold the weight in a contracted position for time.

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08-24-2020, 05:16 AM

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#14

bea5twood
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My 2 cents on calves

The leg press machine is basically a donkey calf raise. (Legs straight but hinged at the hips)But obviously more conventional, I mean who the fukk is going to ask someone to jump on their back while they are bent over some steps doing calf raises..

Standing calf raises the whole body is straight

And seated bent at the knees and hips...

What these do as far as hitting a different part of the calves i have no clue.

I used to have really tiny calves and what i realized was i was really undertraining them. Why do people go to the gym and do 3 sets of 5 chest exercises then 3 sets of 1 calf exercise and wonder why they have tiny calves..

So i've been doing all three of these exercises for 3 sets plus 3 sets of toe raises for the tibialis anterior.. dont count reps.. just do them until they burn with a weight that lets you hit somewhere in the 20-30 rep range where it really burns..slow and controlled extend and squeeze at the top stretch at the bottom. If i was using a weight that only allowed for 10 reps i won't get the same burn as i do with a lighter weight.

I do this 2 times a week now was doing 3 but was having pain in my feet

This amount of volume has given me some decent growth over the years. While i'm natty and sadly will never have the huge nutsack calves you see on some bodybuilders i'm pretty satisfied. But it took YEARS to see growth.

08-24-2020, 05:17 AM

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#15

Kewbrah
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Calves are all genetic.

Use that time and energy on a muscle group that responds to training instead.

08-24-2020, 05:27 AM

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#16

BerserkGrom
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Calves? You mean tortured baby cows? I simply raise them overhead right when the baby cow bears them

08-24-2020, 05:54 AM

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#17

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I walk. Sometimes up stairs. Cause, I just have them. Yep big, completely separated.

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08-24-2020, 06:01 AM

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#18

78novacaine
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I follow the Muzzlrpress calf routine.

Spoiler!

I don't train calves...

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08-24-2020, 06:33 AM

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#19

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Honestly, my calves have only grown from doing a lot of plyo training and jumping, along with running. I've done all of it unweighted since quarantine and my calves are a lot larger.

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08-24-2020, 06:38 AM

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#20

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Originally Posted By umop3pisdn⏩

Controlled reps are probably your best bet. Squeezing at the top and lowering slowly. The quick reps without pausing have their place but Id throw them in once Im burnt out on the controlled reps.

This. I do heavy sets for 20ish reps. I go up slow, get the contraction in the gastrocnemius, and then lower it back down. Then after that, I will do 20ish unweighted fast reps to get a burn. That's for standing/donkey calf raises. For the soleus, I do seated calf raises with my feet angled.

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08-24-2020, 06:39 AM

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#21

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I like a mix of heavy and light movements. Variation/frequency are the keys. Controlled eccentric, explosive but controlled concentric.

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08-24-2020, 04:16 PM

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#22

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Originally Posted By umop3pisdn⏩

Controlled reps are probably your best bet. Squeezing at the top and lowering slowly. The quick reps without pausing have their place but Id throw them in once Im burnt out on the controlled reps.

This pretty much. Controlled and squeeze at top.