Killer Calves

[HandyAndy]

I want some big defined calves, summer is coming up

I have "chicken legs", small calves and a big upperbody, it doesnt look right. Can I add some calve exercises, before my original workout plan? I want muscular (to an extent) and most of all, defined calves.

 

[wolf116]

You will just be using up your recovery energy on your calf's instead of overall growth which will get you better results in the long run.

Build a strong base, then focus on the smaller things.

It's just quicker that way.

Or you could just ignore what I said and focus on your calf's, but you will not be impressed with the results until you build a solid base.

 

[HandyAndy]

Alright, ill take your advice, everyone on here knows more than I do, which is why I ask for peoples opinions.

 

[Francisco d'Anconia]

Ride a bike, quickly and often . They will get defined along with your quads. Most good non-recreational cyclist have legs like Clydesdales without needing to depend on just power squats.

 

[Drum&Bass]

I don't see anything wrong with doing calves after squats. I think you should include calves in your workout. If you can find time to do biceps or abs then you can do calves.

 

[wolf116]

If he was on a different program, then yes.

But he is on a Rippetoe beginner program. Just focus on building your base before you worry about anything.

 

[HandyAndy]

And when do I know my base is "built"?

 

[wolf116]

Well, you won't be on the rippetoe program very long, if you stay consistent you will eventually stop progressing (adding weight to the bar).

If you keep your journal going and you seem to be stalling, I'm sure one of the guys will direct you to a solid program.

 

[Rhoto]

My calves are in need of improvement. What I've been doing for the last month on my leg days is a simple yet pretty effective plan, I can feel the difference on my legs, and muscles I didn't know where there.

Warm up/stretch 2min
Squats 10x10 progressively heavier and then on the break goto the calf raise and set a modest weight. Flex up, hold for 40 seconds, increasing either weight or time (I do 20sec each time).

 

[mikeyb]

I have fairly muscular calves from playing a lot of soccer as a kid. I think anything that invovles a lot of running would do the same.

 

[BMX]

What I have found to be a very effective calf training exercise is balancing yourself on a 2x4 block of wood and doing 6-8 sets of 15-20 reps standing raises w/a barbell.
I got all the way up to 120 lbs for 7 sets of 15 but changed the rep scheme to 20 as of recently whilst dropping down to 95 lbs.

That and I bike like F d'A said. As of right now, if ur program is not advocating any calf work @ all, u can try an unweighted trick I learned of from a wrestler. What u can do is walk around on the balls of ur feet like ur tip-toeing and it will strengthen them, this is good to do around the house not so much in public.