Quote (tidus_ffx2 @ Jan 15 2014 12:06am)
hey.
My training has been going well recently. However i have found the hardest thing for me to add mass or any sort of definition to is my calves. Was wondering if you had any programs specific to people having problems with this. Like a smolovs for calves kinda thing
Also, i have been looking to increase my vertical jump and jumps in general. Was wondering if you recommend plyo training or somethin else. And if so, if you have any programs for that.
Thanks a bunch!
Calf size is MOSTLY genetic and also directly correlated to long term weight endurance. This means, heavier individuals tend to have much larger calves, as they have to support large amounts of weight throughout the day as they walk. Heavier people who play sports tend to have the largest calves of all, without ever even training them at the gym.
However, even stubborn calves can be forced to grow with enough persistence. For someone like myself, who has disproportionately small calves, I'm forced to train them 3x per week, as a special 1-hour calf workout in addition to my normal 5 day routine. In other words, I conduct a normal 5 day routine, including legs day. In addition to that, I also train calves by themselves on a second workout, 3 days a week.
The training looks like this:
(All sets performed hypertrophy style, starting with a light 15-20 rep warmup, and then moving into a 6 set double breakdown)
Sample set:
Warmup: 15-20 reps light weight with good stretch
Set 1: 15 reps, maximum possible weight, fail, and immediately perform at least 5 more reps after failing
(rest 30 seconds)
Set 2: 12 reps, maximum possible weight, fail, and immediately perform at least 4 more reps after failing
(rest 30 seconds)
Set 3: 10 reps, maximum possible weight, fail, and immediately perform at least 3 more reps after failing
(rest 60 seconds)
Set 4: 8 reps, maximum possible weight, fail, and immediately perform at least 2 more reps after failing
(NO REST)
set 5: As many reps as possible with 50% of set 4 weight, fail, and immediately perform at least 4 more reps after failing
(NO REST)
set 6: As many reps as possible with 50% of set 5 weight, fail, and immediately perform at least 4 more reps after failing
You will do the following exercises with that style:
Standing calf raises
Seated calf raises
Donkey calf raises
Leg-Press calf raises
DB Calf Raises
You must train calves 3x per week as their own independent workout. In addition, try to engage the calves as much as possible on your own - ie: Calf Raises on stairs, walking on your toes as much as possible, and so forth.
Good luck!