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quote:

Originally posted by Orbax here is another problem spot for me. CALVES! i know its a common problem, but the outer parts are 3 ropes goin down and the insides are small lung looking things hehe. I want bulk in them badly. Ive tried doing seated and standing calf raises doing two sets of 5x10 beginning and end of workout. no real gains.

calves are i'd say the hardest muscle to get big...some have naturally big calves, but i think the most effective way to train them is to use heavy weight. when you do standing calf raises...how much weight are you doing?

quote:

Originally posted by Orbax here is another problem spot for me. CALVES! i know its a common problem, but the outer parts are 3 ropes goin down and the insides are small lung looking things hehe. I want bulk in them badly. Ive tried doing seated and standing calf raises doing two sets of 5x10 beginning and end of workout. no real gains.

right here's an excellent site which lists nearly all exercises that you can do for every bodypart. http://www.exrx.net/Lists/Directory.html

if you stop gaining on 1 exercise move to another and messing around with rep ranges might help, i wouldn't worry too much about not gaining on each exercise, as you said your goal is size is it not? so just eat loads and train hard and it should all go on as muscle

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Originally posted by Floorfiller calves are i'd say the hardest muscle to get big...some have naturally big calves, but i think the most effective way to train them is to use heavy weight. when you do standing calf raises...how much weight are you doing?

its a weight stack machine so i dont know how accurate it is. usually around 190 or so.

quote:

Originally posted by diego right here's an excellent site which lists nearly all exercises that you can do for every bodypart. http://www.exrx.net/Lists/Directory.html

oohhh cool site

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Originally posted by nrjizer Actually I think Bruce Lee personified the word "ripped."

He was ripped yes. But this is what I think of when I hear the word "ripped".

quote:

Originally posted by nrjizer Just from looking at him you know he's got insane muscle tone, which goes a lot further than bodybuilder bulk.

How so?

CALVES:

"Ideally, your calf development should about equal the development of your biceps. If your calves are smaller than your arms, then you need to give them extra attention."

"Calves are considered the most difficult muscle group in the body to develop. But calves respond to training just like any other muscle-you just have to be aware that they need to be trained at many different angles and with extremely heavy weight."


""Many bodybuilders do their calf training as an afterthought. Before or after their regular workout they give them 10 minutes or so, far less than they would for any other body part."

"...Since the calves are designed for constant work and rapid recuperation, I train them 30 to 45 minutes a day. I also use a wide variety of exercises; not just some sets of Standing and Seated Calf Raises, but enough movements to work every area of the calf muscles-upper and lower, inside and outside.

The calves are tough and used to a lot of hard work, so the best way to make them grow is to constantly shock them, using every high-intensity training principle possible. For example, when doing Donkey Calf Raises, I frequently started off with three 220-pound bodybuilders sitting on my back. I would continue the set until I could not do another rep, then have one of them slide off so that I could continue until my calves were screaming in agony. Finally, I would finish off the set using only my own bodyweight and feeling as if my calves were going to explode.

Another shock method involves doing partial reps. About one out of four of my calf workouts involved doing half and quarter movements with extremely heavy weights, which put an enormous demand on the calf muscles. Actually, you can use virtually all of the Shocking Principals described in this book to develop your calves-Staggered Sets, Rest/Pause, forced reps, 21s, supersets, running the rack, and so on. The more you shock the calves, the more you subject them to unexpected stimulation, the more calf development you will see as a result."

All quotes taken from The New Encyclopedia of Modern Bodybuilding, written by Arnold Schwarzenegger with Bill Dobbins.

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Originally posted by TrAnCe CoNtRoL bench - 275 pounds squat - 350 pounds deadlift - never maxed out because of a nagging back injury, but probably around 400 pounds. i work with sets of 5 x 5 with around 300.

respectable...

Before:



After:

quote:

Originally posted by Orbax its a weight stack machine so i dont know how accurate it is. usually around 190 or so.

see...that is waaay too little. you need to build that up. i've got a standing calf machine at home and its really nice because its plate loaded.

try to build up to the entire stack if you can...

fuck that, you really want to build the calf muscles and the hamstrings....and endurance. Usually 1 day a week, I do hill training, it is killer tho and great for marathon runners (well to be marathon runners). The guy I know with the most built calfs I've ever seen, swears by it.

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Originally posted by torontotrance fuck that, you really want to build the calf muscles and the hamstrings....and endurance. Usually 1 day a week, I do hill training, it is killer tho and great for marathon runners (well to be marathon runners). The guy I know with the most built calfs I've ever seen, swears by it.

i know two types of people with big calves...

1. those that have trained the hell out of them with weights.
(that would be me...i've got calves i'm happy with)

2. those that have run the hell out of them
(that would be my dad...he came out of the military with huge calves...never lifted weights, but had some decent calf)

My calfs don't show it really when you look at them..but they are strong and I always had good balance on my feet....I train like a mofo...2 days a week playing soccer (footy).....usually suicides and running the field....and working on skillz....then usually running 3-4 miles 6-7 days a week as well.

quote:

Originally posted by torontotrance My calfs don't show it really when you look at them..but they are strong and I always had good balance on my feet....I train like a mofo...2 days a week playing soccer (footy).....usually suicides and running the field....and working on skillz....then usually running 3-4 miles 6-7 days a week as well.

yeah that's cool if you can build them up like that cross training....it's just never worked for me personally...i can only speak about my experience in the matter...

If you're serious about working out and you eat the proper nutrition you can work calves as much as 6 days a week with weights.

You only gain as much with calves by solely performing non-weight exercises as you do by performing say, only push-ups and bodyweight dips to build up your chest. Aka not nearly enough.

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Originally posted by Radagast If you're serious about working out and you eat the proper nutrition you can work calves as much as 6 days a week with weights. You only gain as much with calves by solely performing non-weight exercises as you do by performing say, only push-ups and bodyweight dips to build up your chest. Aka not nearly enough.

Six days a week is overtraining if you're doing them right. I wouldn't do any body part more than two days a week, big muscle groups only once. If you do them right, and do intense training, there's no need to work any part more than twice a week. You need time to let them grow, and working them six days a week gives them no time to properly grow.

HELP =]

Hey,

I need some help with training. I recently joined a gym but I am just randomly using equipment. I want to know what i should do to achieve the following:

1) Get bigger shoulders (my chest is not wide so i want to develop my shoulders). If possible without getting no-neck-syndrome.
2) Develop my arm muscles. (Not like Schwarznegger or anything but nice definition)
3) Lower my body fat percentage. (My body fat seems to be mostly on my stomach and butt)
4) Define my pecs and 6pack

Don`t get me wrong i couldn`t really care about being overly healthy im healthy enough as it is i want to do it for purely aesthetic reasons =]

Anys, currently I go to the gym about 3 maybe four times a week. I ride a bike for 20 mins then muckaround on the weights for about half an hour after that sometimes i will go for a swim for 20 minutes.

cheers for the help! =]

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Originally posted by Omegasox Six days a week is overtraining if you're doing them right. I wouldn't do any body part more than two days a week, big muscle groups only once. If you do them right, and do intense training, there's no need to work any part more than twice a week. You need time to let them grow, and working them six days a week gives them no time to properly grow.

Actually a beginner should do about 3 times a week. 5 or 6 times a week is for advanced and competition programs. I assumed that Orbax was beyond a beginner phase.

"For Advanced and Competition Training, I recommend working calves 6 times a week. I have heard theories that this amount of frequency represents "overtraining," but when I look at the bodybuilders who have the best calves, I usually find they are the ones who train them more frequently."
-Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding

quote:

Originally posted by torontotrance fuck that, you really want to build the calf muscles and the hamstrings....and endurance. Usually 1 day a week, I do hill training, it is killer tho and great for marathon runners (well to be marathon runners). The guy I know with the most built calfs I've ever seen, swears by it.

it also can give you shin splints from hell

quote:

Originally posted by Radagast Actually a beginner should do about 3 times a week. 5 or 6 times a week is for advanced and competition programs. I assumed that Orbax was beyond a beginner phase. "For Advanced and Competition Training, I recommend working calves 6 times a week. I have heard theories that this amount of frequency represents "overtraining," but when I look at the bodybuilders who have the best calves, I usually find they are the ones who train them more frequently." -Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding

and also the ones who takes steroids all the time

quote:

Originally posted by Radagast Actually a beginner should do about 3 times a week. 5 or 6 times a week is for advanced and competition programs. I assumed that Orbax was beyond a beginner phase. "For Advanced and Competition Training, I recommend working calves 6 times a week. I have heard theories that this amount of frequency represents "overtraining," but when I look at the bodybuilders who have the best calves, I usually find they are the ones who train them more frequently." -Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding

Schwarzenegger was a genetic freak who worked out about 4 hours every day. What he considers the right way to train is definitely not for everyone.

All I know is after a good calves workout, I can barely walk out of the gym. I couldn't imagine working them the next day.

quote:

Originally posted by Omegasox All I know is after a good calves workout, I can barely walk out of the gym. I couldn't imagine working them the next day.

i agree with that. i can barely walk after i hit calves or legs in general for that matter

but you do have to work them as often as possible. once you get used to the torture of good calf training you can train them more often...

anyone have any arm recomendations?

when i was younger...i used to avoid doing arms because they seemed to respond quickly to training and i wanted to be porportionate.

now, i can't seem to get any size on them. what would you guys suggest for arms? heavy weight? lots of reps? i know arms is something that seem pretty easy, but it's been bugging me for a while...

Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls.

What else is there?

quote:

Originally posted by Floorfiller anyone have any arm recomendations? when i was younger...i used to avoid doing arms because they seemed to respond quickly to training and i wanted to be porportionate. now, i can't seem to get any size on them. what would you guys suggest for arms? heavy weight? lots of reps? i know arms is something that seem pretty easy, but it's been bugging me for a while...

the thing is everyone is different and everyone responds differently. experimentation is best, trying different rep ranges, to failure/short of failure, different exercises for same body part. a good basis is 6-8 reps on barbell curls, if you reach a plateau then maybe move on to dumbbell curls or cable curls. This should keep you gaining, and maybe try reps of 12 it may speed up your progress again. but what i firmly believe is, if your eating huge and gaining at least a lb a week and it's not going on as fat just any sort of training will make you get bigger proportionalitly(bad spelling probably)

quote:

Originally posted by infinity HiGH Anyone know good ways to workout with free weights? I don't wanna waste my money going to a gym (since they require you to sign up for a year). My friend has a bench, so I started going over to his place every other day, but so far all I know are chest workouts (bench press) and bicep curls. What else is there?

If you want to "kill" your triceps and build them up, there's something you can do w/ one weight. Take the weight and put both of your hands so that they hold it up from the inner part of the top weight. Then, raise it above your head and lower behind your neck and go up and down like this slowly, making sure your shoulders don't bend. You'll really feel it and it really builds up the lower arms.

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