Lagging Muscle Group

[zippman]

If you had a particular muscle that was lagging and under-developed, compared to the rest of your body, what would be the most expedient manner in which to bring that muscle 'up to speed' so to speak? Would it be high reps more workout days, or heavier reps more workout days, etc..For me, it's my damm calves..Thoughts?

***Go Big or Go Home***

[Spook]

Can you put up your calf routine at present or what you normally try?

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[zippman]

Spook,
Currently working them by utilizing
a toe press with a leg sled machine, or I'll do standing calf raises - 3x20 - one day per week. My calves have steadily increased in strength, however, they are the only bodypart that has never really experienced the growth of my other muscle groups. I've tried high reps/low weights, and low reps/heavy weights.

***Go Big or Go Home***

[web]

stick with the high weights, low reps. mine were lagging and now they are enormous.

I use the same machine as you.
You'd be really surprised how much more weight you can bump up.

I weigh 175 lbs and have that machine completely full of 45's. my calves freakin balloned when I started the heavy weights.

you should be dead by rep 8 on your first set. for kicks, throw on 2 more plates and see how it works. - it's really tough to tell your right weight when working with calves.. just trow up more weight bro.

[nrb]

ok heres my question how do you get your Traps to Xplode!! from your neck!??

no reason boner

[Spook]

Standing calves: max weight for 12-15 reps with a 3 count on the negative, a 2 count on the positive and a 2 count of the contraction at the top.

Sled presses like you are doing and the same as above.

Seated calves as above with the same count.

Do 3 sets of each and stretch after each set.

After 4 to 6 weeks go back to higher reps. Keep the movements controlled though...no ballistic movements and keep in mind that the calves are the most worked muscle in the body even when you aren't in the gym.

*** 1972-2003...A beloved brother stands watch over us all. He will not be forgotten and we will stand with him again as guardians over others. We will spend eternity feasting on happiness and love that is perfect. All will be happy in the new age where God will be our center and is our strength. *** Spook

[web]

<BLOCKQUOTE class="ip-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by nrb:
ok heres my question how do you get your Traps to Xplode!! from your neck!??

no reason boner[/quote]


high as weight, low ass reps.
I like this thread cause my traps and calves are the most impressive part of my body.


I started the shrugs with dumbbells but it was a waste of time.
I now hop on the smith machine and do shrugs there.


1 set of 4 then drop 25 lbs, 1 set of 6, drop 10 lbs, 1 set of 4.


- use whatever works for you, but start with a lot of weight!


i started 4 months ago with 2 85lb dumbells, now I'm using about 320lbs on the smith..

using gear at the moment, but even if you aren't, high ass weight really does the trick for this one.



spook- I think that many reps is too much for the calves bro! 4X8 should be fine if the weight is up.

[web]

hey zipp-
you may want to bounce this off of thaiboxa too. -I think he asked this question a while back and was given a lot of good suggestions. -I am sure he can tell you what worked or didn't work for him.

[Finn]

I've used a program similar in reps to what Spook put out there, with very good success both in size & strength. Really haven't done much work other then seated raises due to squatting heavy week in & out. One thing about calves is that you can work them repeatedly each week, kinda like ab's. I tend to hit calves 2-3 times/week with no apparent negative impact on my other lifts.

Finn

[zippman]

Spook..I'm going to try your method and see what I come up with..I think I'm barreling through the calves with no mindest in experiencing the 'burn.' Web, I do remember Thai's post, and there are some great suggestions there!..I also think Finn's idea of hitting the calves 2-3 times a week sounds promising..three great ideas! I love this board..PROPS!

***Go Big or Go Home***