Bodybuilding Workout: Build Up Your Bony Calves

By: MuscleSports.net

Learn how to rid yourself of bony calves, read on…

"Bony Claves are a Sympton of Wasted Leg Training Sessions!"

D.L.

One of the hallmarks of this new generation of bodybuilders is the truly utter lack of calf devolvement among all those that call themselves bodybuilders. I hear the shit all the time about how hard they are to build and mine won't grow no matter how hard I train them. Thats all Bull Shit! Lets end that crap right here and NOW! There are 5 main reasons your calves are not growing and its got nothing to do with genetics.

5 Reason your Calves aren't Growing:

Inconsistent Training: You only train calve when you feel like it, or you half ass it even when you train them>
Short Reps: I see this BS all the time when i am in the gym. Some one is on the seated calf and all they are doing is bouncing the weight up and down with pure momentum. Then they get off the machine and stretch something they didn't even work. The whole set was BullShit!
To few reps with to much weight: If you can use 1000 Lbs. for standing calve and get 12+ reps then use 1000 Lbs. . If your doing short reps with 500 Lbs. and only get 2 or 3 full range reps, your using to much weight and doing to few reps.
To many reps and to light a weight: Just like to much weight, to little weight is also just as bad. Your not gonna grow any muscle without the right amount of stimulation.
YOU: Yeah I said You! The chief reason most peoples calves don't grow is their own self defeating attitude. Lee Haney said it best when he said "I don't care if you grow a tail, make it the best tail there is.". If you defeat yourself before even trying, don't bother because you've already lost.

Now that we got that little rant out of the way we're gonna talk about exercise perfomance, exercises, weight, training frequency. Every one of these functions play a big deal in if you grow your calves or you don't. Unlike training any other bodypart calves don't grow with sloppy reps, and just shitty training in general. There are only 3 important rules to training calves. Follow the damn rules.

3 Rules to Calves:

Rule #1: Full complete reps! All the way up to full contraction on each and every rep. Full extension or stetch on every rep. Forget that shit you see on videos off the internet. Look at the calves of these people, Nuff Said! Full complete repetitions NO half ass BS.
Rule #2: Find your weight that allows for 12-15 reps max on standing calf raises or toe presses on the leg press. On the seated calf raise your looking for a rep range of 15-20 reps also with max weight. Your first working set should have your struggling to complete the required reps in good form. Your reps are going to decrease on each succeeding set, but you will be able to hit the required rep range.
Rule #3: You are going to work calves twice a week rain or shine. Your going to use max weight on both heavy and reps days. Calves can be trained before most training session except legs. Do Not train calves before ANY leg session. Train calves at the end of your leg session after a 5-10 minute rest period.

Calf Routines:

*Session #1:*
Exercise	Sets	Reps
Seated Calf Raises	4	15-20
Toe Pressess (On 45° Leg Press)	4	15-20

*Session #2:*
Exercise	Sets	Reps
Standing Calf Raises	5	12-15
Seated Calf Raises	4	15-20

Conclusion: Calves are the hardest body part to train and grow, Yeah we know that some people are blessed with calves from birth, but that should not be your or anyone's excuse to not train them correctly and consistently. Hard work over time levels the playing field in any sport no matter how genetically gifted you are or not.

Tags: Calves