Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is offline
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
Join Date: Jul 2009
Location: Louisiana
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Calf Development - Reg Park
by BendtheBar 03-03-2012, 08:38 PM

Calf Development
by Reg Park (1976)


You may recall that in my previous articles on arm development I mentioned that two factors other than direct exercise influenced ultimate size development of the arms. These were bodyweight and the actual length of the upper arm. Similarly, the ultimate development of the calves are also determined by two main factors. Once again, bodyweight is of the utmost importance and the other factor is the flexibility of the Achilles tendon.

When I refer to bodyweight I simply mean that in order to increase your calf size it is vitally important to increase your bodyweight. This, of course, applies to muscle size on any part of the body, but the lower legs and arms are more influenced by actual bodyweight than other parts of the body.

There are those fortunate ones who are blessed with either natural calves or arms, and even with a loss of bodyweight these people lose less on their natural areas than do their less fortunate brothers. By and large, however, if you tend to be light in the calves you must accept the fact that even with all the sets possible you will gain little or no size on them unless you also have a marked increase in bodyweight.

The question of a flexible Achilles tendon is what primarily determines the shape and size of your calves. You will note that bodybuilders with a good stretch in the Achilles tendon, such as Steve Reeves, have a natural, large lower calf development. A good test to ascertain whether or not your tendons are tight or flexible is to stand in a shallow lunge position and, keeping the heel of the front foot on the floor, bend your knee and stretch it as far past the toes of your foot as possible. These bodybuilders with the greater flexion have naturally larger and lower calves -- the soleus tending to blend in with the gastrocnemius -- whereas even those advanced bodybuilders who lack flexibility in the Achilles tendon, whilst they may possess a heavy gastrocnemius development, are usually very poor in the soleus group and this gives their calf development a 'high' look in appearance.

I have seen many bodybuilders make very marked improvements in their calf development, the most notable being Clarence Ross. If you've ever seen photographs of Clarence when he won the 1945 Mr. America weighing 168 lbs. and noticed his calf development (or should I say lack of it), and then looked at later photos when he weighed 205, the improvement in his calf development and shape is astonishing. As a point of interest, Ross performed several sets of heavy standing calf raises, followed by several sets of heel raises without any weight where the emphasis was on slow, full-range movement and improvement.

Other bodybuilders attempting to stretch the Achilles tendon do so by walking up a steep incline board normally used for midsection exercise, taking small steps and endeavoring to keep the heels on the board as long as possible.

I am sure that all the readers are versed in the different calf exercises, but let me just list the more popular ones:

1.) Seated calf exercise.
2.) Leg Press calf raise.
3.) Donkey calf raise.
4.) Standing calf exercise.

Many authorities advocate different foot positions (toes pointing in, forward, and out) in order to work the calf from different angles, but I do not believe this is a necessary. I simply exercise the calves with the feet comfortably apart and parallel to each other.

In addition, I try to take most of the stress on the base of the big toe and on exercises 2, 3 and 4 I find it more beneficial if I do the movements with knees slightly bent, as this works not only both heads of the gastrocnemius but the soleus as well.

How often and how many sets? They should certainly be exercised no less than three times a week. You can, if you wish, work with them daily and another system is to work the calves 4 days in a row and then rest them the 3 days following. I believe in a minimum of 5 sets and a maximum of 15 sets per workout, with the repetitions ranging from 15-20.

You may experience days when after 4 or 5 sets your calves feel 'pumped' to maximum. When this happens I see little or no point in continuing further sets. Similarly, you may also have days when after 4 or 5 sets you have no response or pump whatsoever. In this case I cease all further sets and usually the next workout I experience a good pump again.

Remember, if you desire more size on your calves, unless you are already overweight and/or not exercising them nearly enough, the only way that you will increase your calf size apart from regular exercise is to increase your bodyweight.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Reply With Quote
Views 904 Comments 5
Sponsored Links
Total Comments 5

Comments

Old 03-03-2012, 08:50 PM   #2
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,897
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Quote:
Originally Posted by BendtheBar View Post

Remember, if you desire more size on your calves, unless you are already overweight and/or not exercising them nearly enough, the only way that you will increase your calf size apart from regular exercise is to increase your bodyweight.
This should go up on the classic BB quote wall of fame.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

2014 100%RAW American Challenge, May 31, 2014:
Squat 292
Bench 176
Deadlift 375 PR
Total - 843 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified
bamazav is online now   Reply With Quote
Old 03-03-2012, 08:59 PM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,692
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

I agree Bama.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-04-2012, 12:21 AM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,692
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
When I refer to bodyweight I simply mean that in order to increase your calf size it is vitally important to increase your bodyweight. This, of course, applies to muscle size on any part of the body, but the lower legs and arms are more influenced by actual bodyweight than other parts of the body.
Interesting point. I really didn't know what to think of it, but I guess we don't see too many 230 pound guys with small calves except for Marc Lobliner.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-04-2012, 04:36 AM   #5
Max
Senior Member
Brawn
Points: 336, Level: 6 Points: 336, Level: 6 Points: 336, Level: 6
Activity: 1% Activity: 1% Activity: 1%
 
Max's Avatar
 

Join Date: Feb 2012
Posts: 126
Reputation: 2760
Max has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good postsMax has made some very good posts
Default

Great article,something I need work on and questions have been answered. Im just curious though ,has anyone tried or know of any testimonials on those ATI training shoes with the raised front soles?
Max is offline   Reply With Quote
Old 03-04-2012, 11:37 AM   #6
butterZ83
Junior Member
New Brawn
Points: 1,086, Level: 17 Points: 1,086, Level: 17 Points: 1,086, Level: 17
Activity: 0% Activity: 0% Activity: 0%
 
butterZ83's Avatar
 

Join Date: Dec 2010
Location: Ohio
Posts: 23
Training Exp: 6 Months
Training Type: Bodybuilding
Fav Exercise: Flys
Reputation: 10
butterZ83 is off to a bad start
Default

Quote:
Originally Posted by Max View Post
Great article,something I need work on and questions have been answered. Im just curious though ,has anyone tried or know of any testimonials on those ATI training shoes with the raised front soles?
I had em but they were too much of a hassle to use.
butterZ83 is offline   Reply With Quote
Reply

Bookmarks

Tags
calf, development, park, reg


Similar Articles
Article Author Forum Replies Last Post
The perfect calf routine? Tannhauser Workouts 1 07-20-2012 09:09 AM
Calf exercises pploon Muscle Building and Bodybuilding 4 02-01-2012 01:21 PM
Calf exercises Jesda Muscle Building and Bodybuilding 9 12-18-2011 02:12 PM
Calf Muscles bikx43 Muscle Building and Bodybuilding 2 11-30-2011 02:20 PM
Your favorite calf exercise? big_swede Powerlifting & Strength Training 1 07-22-2010 06:10 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:12 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.