GordyR's Beginners Guide to Bodybuilding

Ste99 · 9 Apr 2007 at 20:07

You should try to add seated calf raises too in order to build the Soleus.

Chong Warrior · 9 Apr 2007 at 20:45

Ste99 said:
You should try to add seated calf raises too in order to build the Soleus.

Isn't an option for me.

Ste99 · 9 Apr 2007 at 21:04

Why is that? Lack of seated calf raise machine at your gym?

Isn't one at mine so i sit at the end of a bench with a weighted barbell across the top of my thighs and a block under my toes.

Skull · 9 Apr 2007 at 21:49

I just felt I ought to put in a good word for having a week or so off from time to time. I've been at the gym consistently for just over 3 months and I've been having a week off, after having tentatively attempted 1RMs (90kg, 105kg and 125kg) a few days before the break started and NOW my legs are aching. Not like DOMS, but a similar feeling to when you're stretching. Even the muscles at the bottom of my shins are aching.

Can't wait to get back into the gym though!

Chong Warrior · 9 Apr 2007 at 22:37

Ste99 said:
Why is that? Lack of seated calf raise machine at your gym?

Isn't one at mine so i sit at the end of a bench with a weighted barbell across the top of my thighs and a block under my toes.

Only a standing calf raise machine at my gym. There's no way I'm putting a barbell heavy enough to stress my calf muscles across my legs.

MTA99 · 10 Apr 2007 at 13:08

Chong Warrior said:
Only a standing calf raise machine at my gym. There's no way I'm putting a barbell heavy enough to stress my calf muscles across my legs.

Same here.

Trained legs yesterday and today my calfs (and shins) are sore!

Did my usual sets but added 3 sets of 50% weight with 5-8second hold at the top of each rep with a full stretch at the bottom. Starts off really easy but by rep 5 its mind over matter!!

Morba · 10 Apr 2007 at 17:20

Ste99 said:
Why is that? Lack of seated calf raise machine at your gym?

Isn't one at mine so i sit at the end of a bench with a weighted barbell across the top of my thighs and a block under my toes.

what the hell! thats bonkers tbh.

i have seen many gyms with custom built stands for horizontal chest press machines, that you can sit on the bench and put your legs under, to give you a seated calf raise machine

Raz · 10 Apr 2007 at 17:26

MTA99 said:
Its 2 doors down from the office so its the convenience more than anything.

Which FF do you go to? I've been to a few and most are too small or lacking proper equipment. The one in Balham however is quite good.

MTA99 · 10 Apr 2007 at 17:32

Raz said:
Which FF do you go to? I've been to a few and most are too small or lacking proper equipment. The one in Balham however is quite good.

Kilburn. Its small but there's *just* enough kit. Victoria is tiny and really poorly equiped. Was thinking of heading down to Balham soon, heard good things

Raz · 10 Apr 2007 at 17:35

MTA99 said:
Kilburn. Its small but there's *just* enough kit. Victoria is tiny and really poorly equiped. Was thinking of heading down to Balham soon, heard good things

Yeah, there's 2 in Victoria (where I work) but 1 is too small and the other has nothing.

Balham's good, friendly people/staff and a good range of equipment. Get's very busy though

- I always end up going before work.

MTA99 · 10 Apr 2007 at 17:38

Raz said:
Yeah, there's 2 in Victoria (where I work) but 1 is too small and the other has nothing.

Balham's good, friendly people/staff and a good range of equipment. Get's very busy though - I always end up going before work.

I go to the one on Victoria Street sometimes. I've been to the other one, round the back somewhere but only when the Victoria Street one was closed.

Ste99 · 10 Apr 2007 at 18:53

Morba said:
what the hell! thats bonkers tbh.

Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up on your toes as high as possible and squeeze the calves. Lower down to the starting position and stretch as far as you can. Repeat.

Morba · 10 Apr 2007 at 20:00

Ste99 said:
Place a block about 12 inches in front of a flat bench. Sit on the bench and place the balls of your feet on the block. Place a barbell over your upper thighs about 3 inches above your knees. Raise up on your toes as high as possible and squeeze the calves. Lower down to the starting position and stretch as far as you can. Repeat.

now try adding over 100kg and having that across your teardrops / knees. no thanks.

Chong Warrior · 10 Apr 2007 at 21:02

Morba said:
now try adding over 100kg and having that across your teardrops / knees. no thanks.

Exactly.

I weigh 100kg and I use about another 200kg+ on top of that for standing calf raises. How much weight am I going to have to have resting on my legs to work the calf muscles as hard as that?

Styles · 10 Apr 2007 at 21:57

Chap I speak to. That's the way to do it

Morba · 10 Apr 2007 at 22:03

you know, with the small ROM for calf raise, using the smith would be a damn good option!

alexakasloth · 10 Apr 2007 at 22:45

Morba said:
you know, with the small ROM for calf raise, using the smith would be a damn good option!

It works effectively when i've done it in the past. I did my legs day at the other gym today, squat, leg press, leg curl and seated calf raise. The calf raise killed the most! Felt like a tiny cramp at the top of my calf at the top of each rep :S

Morba · 10 Apr 2007 at 23:23

yeah, i like the seated calf raise we have in the gym (we have 2 stations!!)

get a great burn from them

Ste99 · 10 Apr 2007 at 23:48

Chong Warrior said:
Exactly.

I weigh 100kg and I use about another 200kg+ on top of that for standing calf raises. How much weight am I going to have to have resting on my legs to work the calf muscles as hard as that?

200kg, impressive

I am 20 around 5ft10, 13.5stone about 6 weeks into my new gym routine (not been in around 3 years and even then I wasn't serious) and my calves have shot up. I don't show them any mercy and work them twice a week. I have developed a visible line seperating the two heads of the gastrocnemius (sp?) and I am still around three weeks before I intend to cut for the summer.

I do 4 sets of 15 reps of standing calve raises. The highest weight is 150lbs so I assume this is in lbs. I first warm up on a low weight and then do 2 sets on around 60lbs and then 100lbs respectively. I set the machine to 150lbs and stick on around 20kg extra on the bars on the side for 2 sets with this weight.

After the 4 sets I drop the weight down to 35 and do 100 reps. Sometimes I can only manage around 12 reps before the burn is too much and I have to rest for about 10 seconds, crank out another 12 reps, rest and repeat. My calves get a massive pump once I have eventually reached 100 and I can't walk for a few minutes.

After that I do 3 sets of 10 reps on seated calf raises using a barbell but only around 25kg. I do each rep extremely slowly whilst squeezing extra hard once I am on my tip toes.

Such intensity isn't for the weak of heart and you should be prepared to limp on occasions due to DOMS but I think it's worth it and have seen excellent progress on my calves from training like a madman.

Sorry about the crappy pic I will try and get one from the gym by the weekend.

Prophet · 11 Apr 2007 at 15:38

I've just read this thread start to finsh. Really great reading all the different experiences and routines. My heaad is still spinning from the shear mass of different exercises that can be done.

I'm going to be getting a bench and some weights for my begginers home gym. Hopefully I should start training within the next two weeks. Initially I'm looking at loosing a few inches from around my waist then build some muscle. I'm not interested in bulking up a lot just adding some size and definition to improve my overall physique.

I'm sure I'll be firing numerous questions at everyone soon enough