20+ rep sets for calves?

[spesmilitis]

20 rep squats are the best exersice for legs cuz they need to be shaken more that other muscles for them to grow. Is the same true for calves? I noticed I don't really feel like I had a good calf workout untill I do atleast 20 reps. At 30 to 40 reps, I feel a real good intensity. Since calves are the hardest muscle to workout, maybe thats the optimal amount of reps for them.

What do you guys think?

 

[shaunuk]

Hmm, yeah, one lad at the gym on monday was telling me that he pumps out 20-30 reps, as intensely as possible (i.e.failure is between 20-30), and then do a dropset whilst the burning is still there, pumping out as many reps as possible.

In general, though, everyone I've had training discussions with would agree that calves require sets in the very high rep range.

cheers,
-shaun

 

[EFFORT]

Can also do a rest paused set with calves or do slow negatives (take a count for 10seconds on the down phase.

 

[habdragon08]

calves respond better to high rep lower weight, an fast reps

generally, do it so you max out around 25 or 30, and thoese last 15 should be killer, do until exhaustion.

take a short break, and before your really recovered do it again


after this, stretch your calves real good.

 

[simon]

Do what EFFORT said and do 10 second negatives. It's so painful it's almost fun!

 

[Skilla_Staz]

I like to do calves twice a week. One with lower reps, higher weight, and one with higher reps lower weight.


I did one set of 40 once. My whole body was shaking.

 

[Charm]

I do calves to 20 reps but sometimes 15-18 is ill I can muster before my muscles fail. Seated calf raises with 2 plates on each side do that to you. Drop sets are great for the ultimate squeeeeeeze

 

[[S]alvatore]

Calves are a muscle determined by genetics, but for alot of people they take a long time to grow. Try this workout for your calves:

http://img213.imageshack.us/img213/5871/3minutecalveworkoutop8.jpg

 

[simba_]

I've recently tried some new stuff with my calves to see what works. I've noticed some gains from super setting them with Standing calf raises and seated usually going heavy as I can on the standing. I don't know if it's the best combo, but since they are beside each other and my calves get raped by the end... its all good for now (atleast until I find something better)

Something you may be interested in knowing is the Calf is seperated into 2 or 3 different parts (I think it's 3), and doing different exercises that focus on these parts may help. I haven't tried this yet, but I've read that certain exercises make your calves wider, whilst others target the back part more.

 

[BMX]

The Governator recommends 6-8 sets of 15-20 reps. Keep it up.

 

[Skilla_Staz]

Pointing your toes in, forward, and out, hit different parts of the calves, I believe...