I just wanted it run it by the experts and make sure it's good. I work my calves once a week and am looking to put some meat on them.

Seated Calves - 3 sets of 12
Calves on a Leg Press Machine - 2 sets of 12 (1 set with toes pointed outward, 1 set with toes pointed inward)
Standing Calves - 2 sets of 12 (1 set with toes pointed outward, 1 set with toes pointed inward)
Stair Step Calves - (Paperclips suggested calve exercise) 2 sets to failure on each foot

All advice is appreciated



[This message has been edited by JwhyS (edited 08-10-2001).]

First, overall growth depends as much on diet and genetics as it does on training. In other words, all of the training in the world isn't going to do much if you're not eating enough and/or don't have the genetics for big calves.

As far as the workout goes, the real key is to train hard and to train with a mindset of quality reps. Again, aiming for specific reps, sets, etc. doesn't mean much if the intensity of effort is not there.

One of the keys to maximizing your calf workout is to concentrate on getting as high on your toes as possible while flexing your calves as hard as possible. Many people make the mistake of not getting high enough on their toes while resting too much at the bottom stretch position. A tip that Farnk Zane is fond of is to get as high as you can on your toes and hold that position for a count of 5 on each rep; return to the bottom and go right back up. Keep the time spent at the bottom of the motion as short as possible.

Another tip for calves is to stretch them between sets.

Andrew

I definitely agree on the stretching tip! That's actually one of my best workout tips is to do several minutes of complete but non-ballistic stretching before a workout primarily of the muscles to be used. For me, nothing primes a workout in between sets like continued stretching.