Calves/Legs qustion

I have a question for anyone who works on their Calves/Legs. I was wondering what type of exercise do you do to get muscles in them? I have never been comfortable with my legs that I have not worn shorts in 14 yrs. But I saw some shorts I want to wear so I decided I was going to finally work on them. So is it possible to get muscles in your legs?

 

1. Squats= 5 set of 10 reps

2. Leg extensions= 5 sets of 10 reps

3. Leg Curls= 5 set of 12 reps

4. Lunges= 5 set of 10 reps

5. Standing calf raises= 5 sets of 15 reps Note: Done on a calf machine

6. Sitting Calf raises= 5 sets of 15 reps Note: Done on s calf machine

Note: I work upper body= Monday, Lower body= Wednesday, upper and lower body=Friday. Tuesday, Thursday, Saturday, are no weights just free hand exercises in stretching for flexibility. Sunday is total rest and relaxation.

 

Mondays, I usually do traditional dead lifts. I like to do a warm-up set of 8 reps, then I do 4 sets of 5 with progressive weights.

1x8@135
1x5@135
1x5@205
1x5@225
1x5@245

Wednesdays, I do the same style, but I go for higher reps. One warm-up set of 8, followed by 2 more sets of 8 with heavy weight.

1x8@135 (thinking of going heavier to get more weight in)
1x8@225
1x8@225

Fridays, I like to squat and do Romanian/stiff-legged deadlifts. I also do leg extensions afterwards.

squat

1x8@135 (warmup)
1x5@135 (warmup)
1x5@185
1x5@185
1x5@205

Romanian deadlift

1x8@185
1x8@205
1x8@225

Leg Extension

1x12
1x10
1x8
1x6 (single leg)

i've only been on this routine for about 1-2 months now, as I've been primarily an upper body type guy. My max bench is 340, but my legs were under-developed, so I figured i needed to start that back up. So far i've noticed more strength in the lower body, as well as muscle mass and some definition. They're definitely getting thicker, firmer, and don't tire out as easily.

i have also fell in love with the deadlift. it's a great total-body exercise, that forces you to use all of the working components and tests your grip. Plus you get to move serious weight after a while, and that boosts your confidence. Good for the grip also.

 

Well on Saturdays I do

Smith Machine Calf Raise 5 sets of 12-20 reps
Machine Calf Raise (15 sec rests between sets) 5 sets of 15-20 reps
One Leg Dumbbell Calf Raise (Drop set) 5 sets of 20 reps

I moved a moderate amount of weight, calfs got a little bigger but not muscular. I've finally come to terms that I will never develop the muscular body that I'd like unless I take some serious supplements.

Yes! My goal is to have a 500lb deadlift someday. Been chasing that goal for 2 years now.

 

i bought a pair of wrist straps in order to chase that

i never deadlifted in my life to be honest..but after getting the form down, ive been doing that 3 times a week. I've always hated leg workouts, but I love those.

 

You sir are a beast! I've been saying for a year now I need to cop some straps or gloves but I never do.

 

Get a stair climber and stay on it with the balls of your feet...never flat-footed.

 

Not everyone has the genetics to grow their calves beyond a certain point.

Black folks in particular tend to have high and tight knotted calf muscles, and no amount of lifting can change that.
It's like a sistah trying to find exercises to lose her booty!!

Not happening....!lol

I'd talk to a trainer first to see if he believes you have the potential to grow your calves beyond what they are now.

 

he's not going to know his growth potential, unless he tries

i guess that's why I lift like I do, even though i'm not playing a competitive sport. I just want to see how high I can go. As for sistas losing booties, it's definitely possible. Females that run track for example, will have less ass than someone who doesn't.:smt045 I have yet to see a track athlete with a really big ass, like some of these mothafuckas that ride the bus all day.

 

Negro please.

Where do you get that bullshit from?????

 

some guy that tried weight lifting for a few weeks, then quit because he didnt have legs like Arnold.

 

That's what I was thinking.

I guess he never watched a football game.

Those Brothers got calves like a 9lb sledghammer.

 

reminds me of the RBs in high school

always had meaty calves that they utilize along with quads, when hitting the sled and driving people

 

Any activity that keeps you on the balls of your feet(like hitting the sled and driving mofos) is going to blast those calves.

 

I deadlift too. Love it. If you want to take it further, get yourself a thick bar.

 

Go figure....if your avi had a lower body it would look like a preadolescent pair of legs. Legs lookin Luke Michael Jacksons lol

 

lmao

i couldnt squat enough to make a pee wee football team at the moment

 

But ur trying right?

Only diff between a squat and a deadlift is balance and range of motion. You can teach yourself intramuscular coordination by practicing if you dont already.

 

I understand, it's easy to do a lot of different stuff on upper, so we do it, but there's not quite as much for lower, so some kinda overlook it/bypass it/whatever you want to call it.

Well said sir.

 

heh. Best exercise for my legs that I've found has been working in restaurants. It's the equivalent of walking/jogging/ even running (depending on how busy we are) quite a few miles every night. -_-

My legs are like runners' legs now, though. Nice muscle definition, though I wish my calves would be smaller, but only because it was an accident, not by choice. I'm a girl, though, so I don't necessarily welcome the muscular calves. >.< It makes buying long boots impossible, because none of them fit over my calves unless they're made for super large girls which makes the rest soooo baggy that they look stupid.

Also, not having a car is great exercise for your legs as well. lol I have -never- tried to work out my legs and they're in very nice shape, I promise. It all comes down to using them.