The threads regarding bicep training and glute/ham tie have been very helpful to me (just as this message board in general has been helpful to me). I'm hoping some of you veterans out there can make a few comments about training calves.

I've been training hard, eating right, and using Beverly supplements since January and seen great results in my arms, shoulders, chest, back, and legs... and then there's my calves. I'm not entirely sure but think they pretty much look the same. My split includes training them twice a week so I guess that indicates they can be tricky to grow. Was wondering if there were any tricks of the trade to consider or favorite exercises. I just want to make sure the time I'm spending training them is spent wisely.

Thanks in advance for any advice you can offer.

The calves are so dense in muscle each one of us has a different result because of many factors. Just think the size of the calf and how much pressure, shock and strength is must output to move your body, either by a simple walk or the thrust of a jump or even landing from a 10 foot elevation jump.

Training twice a week? Be specific on what you've done on this split, then someone may just "jump" on and add more to this.

Try different methods to see what is going to excite them. First part of the week, low reps (15) with some heavy weight. Slow movement. End of the week, very high reps, fast tempo. Try 50 reps and if that's not doing anything, move up to 75 or 100. Start off with 50% of the weight you're using on the heavy days.

After all, if you ran 5 miles, how many reps would that be? So, does 75 really sound like a lot?

I don't really have to work the calves, but when I do, I blast them. Well, since August, I haven't had a chance to work them because of a major calf injury.

two words. jump rope. try to increase your time every few sessions. maybe twice a week to start makes great cardio and also i heard lymph system booster.

I jumped roped a ton during wrestling season makes you calves sore as h*** because of the constant tension. Joe, would this be a good alternative to stationary bike or treadmill intervals when doing HITT? Could I just use intervals with the rope?

i have before along with plyometric jumps to a high box. 20 sec jumps then 40 sec walk on tradmill. repeat for duration of hiit

also remember the gastroc and soleus need to be hit different fashions to target. mind muscle connex very important in these muscles

I have had to really concentrate on calves. My family genetics stink, but there have been a few routines that have worked. Here's one...

1. DC Training for calves (aka doggcrap training)The rest of the routine would take too much space, but the basics for calves are this...
-I would only recommend this if you have at least a good base of training. You need to be able to have a good mind-muscle connection.
-pick three different exercises.
-Do one of these exercises for one set each workout
-alternate these exercises each time.
-Do a five second negative, a 15 second stretch, and an explosive positive on each rep.
-Do calves on Monday, Friday one week and Wednesday the next. You might be able to get away with two workouts every week if you want.
-10-12 reps. Increase weight when you can get 12.
-This is very painful if done right, but stick with it. You need to except the burn and work through it.

I like the following giant set for calves.
1. Donkey
2. seated
3. standing

Toes turned slightly out on 1&2. Straight on 3.
Do 10-15 reps of each with a full range of motion. Concentrate on a hard squeeze at the top and deep stretch at the bottom.
Do the giant set 3 times and you are done with calves. It should only take once per week to do the job as this can get pretty brutal. Challenge yourself....