I want Federer calves!

Curious

G.O.A.T.
Calves are crucial to have great footwork, agility and I'm determined to work on developing great calves. Genetics being a limiting factor? BS!
I'm starting this 100 reps a day for a month (with perfect form) body weight calf raise program which an online source claims is incredibly effective. Any thoughts, any one tried something like this?
 

sredna42

Hall of Fame
synthol-CC.png
 

mad dog1

G.O.A.T.
Calves are crucial to have great footwork, agility and I'm determined to work on developing great calves. Genetics being a limiting factor? BS!
I'm starting this 100 reps a day for a month (with perfect form) body weight calf raise program which an online source claims is incredibly effective. Any thoughts, any one tried something like this?
Genetics play a big part in size of calves. Alex sarkissian is a challengers/futures level player who I saw play at the Irvine futures 3 years ago. Dude had toothpick thin calves. He beat Jason Jung. I’m pretty certain that he had been training for a long time, yet his calves were still nonexistent.

On the flip side, I’ve seen some rec players with massive calves who moved as slow as slugs.
 

Curious

G.O.A.T.
Genetics play a big part in size of calves. Alex sarkissian is a challengers/futures level player who I saw play at the Irvine futures 3 years ago. Dude had toothpick thin calves. He beat Jason Jung. I’m pretty certain that he had been training for a long time, yet his calves were still nonexistent.

On the flip side, I’ve seen some rec players with massive calves who moved as slow as slugs.
I know that but I can't imagine a muscle that wouldn't respond with hypertrophy to the right type and amount of stimulus.
 

Curious

G.O.A.T.
Have you seen the type of training world class tennis players subject their legs to? It’s absolutely grueling!

Deighton Baughman - another player with incredibly thin legs and calves. :)

I guess there should be a limit to how much a muscle can grow and the calves might be more stubborn than other areas, I understand that. Let's put it this way then, if you haven't done a lot of specific training ( like most of us here) there should be room for improvement. Have you seen those videos or read online where people claim their calves grew so much with daily calf raises? They wouldn't all be lying, right?
 

mad dog1

G.O.A.T.
I guess there should be a limit to how much a muscle can grow and the calves might be more stubborn than other areas, I understand that. Let's put it this way then, if you haven't done a lot of specific training ( like most of us here) there should be room for improvement. Have you seen those videos or read online where people claim their calves grew so much with daily calf raises? They wouldn't all be lying, right?
Perhaps their calves weren’t genetically limited. There’s no way of knowing what the potential of their bodies was to start.

I just know that when I saw baughman and sarkissian in person, I couldn’t believe they were world class tennis players cuz they had no glute muscles and toothpicks for legs. Sark proceeds to beat Jung who was one of the top seeds at the event and baughman beat Mackie.
 

ByeByePoly

G.O.A.T.
I think quads may have a bigger role in leg strength for tennis than calves, I mean relatively speaking. I can't do much for them at present although it's on top of my list, due to rehabbing my knees.

That's my guess also (quads). Where I noticed the loss of leg strength the most from 55 to 60 was moving to the net and taking low balls or volleys. I figure that is the quads mainly. I am now doing body weight squats which work all of it .. quads, hamstrings, calves, glutes. I am also doing glute bridges with the yoga ball, and calf raises when I remember them. I will watch to see if it helps on the tennis court. I have been surprised 35 squats gets my heart rate up like it does. I don't measure it, but I feel it.
 

Curious

G.O.A.T.
Perhaps their calves weren’t genetically limited. There’s no way of knowing what the potential of their bodies was to start.

I just know that when I saw baughman and sarkissian in person, I couldn’t believe they were world class tennis players cuz they had no glute muscles and toothpicks for legs. Sark proceeds to beat Jung who was one of the top seeds at the event and baughman beat Mackie.

I'm past the age to be obsessed about look and size but is there such a thing as increase in strength without change in size? I'd be happy with that alone.
 

Sentinel

Bionic Poster
Calves are crucial to have great footwork, agility and I'm determined to work on developing great calves. Genetics being a limiting factor? BS!
I'm starting this 100 reps a day for a month (with perfect form) body weight calf raise program which an online source claims is incredibly effective. Any thoughts, any one tried something like this?

Just go thru Hitman's recent poasts. in the last one month he has posted suggestions to someone about improving the calf muscle.

Go through the thread, you might find more.

OK. Lets focus on those calves. This is what I recommend to force your calves to grow.

During your weight training workout, I want you to snatch a barbell, with as much weight as you can lift safely but it still be challenging, and bring it up to your chest. Now, from that position, perform a front squat, go deep and then as you push back up to a standing position, tip-toe and squeeze those calves. Put that weight back down and then repeat.

Also, I recommend you invest in a jump rope. You do tennis for cardio, so before you play, do ten minutes of jump rope. Just do as much as you can, but alternate 100 double feet jumps, with 100 alternating knee ups.

Finally, at home, on your stairs, do 100 to 200 calf raises every other days, slowly, stretching them all the way at the bottom, and then contract and squeeze them at the top.

Give this a try for about six weeks and I confident you will see some gains.
 

sredna42

Hall of Fame
I know that but I can't imagine a muscle that wouldn't respond with hypertrophy to the right type and amount of stimulus.

Calves are almost all genetic.
Traps/neck and forearms are the same, to a lesser extent.

My father had monstrous calves and never lifted a weight a day in his life.

Though if you want them to grow past your genetic set point, then I imagine you'd need to expand the myo-fascial sheath (a limiting factor) by getting insane pumps, and subject them to constant load during the day (heel wedges maybe), as well as working them out at the gym. Calves can take a flogging.

Or contact Nadal's doctor for some of his zoo injections and they'll definitely grow lol
 

Hmgraphite1

Hall of Fame
I used to bike alot, now once in a while, I tend to stand up and put it in the highest gear and go 5-10 miles this way, occasional sprints to make lights or just because, good aerobics low knee impact, you can make your calves burn, sit and take a break have a drink and then back to standing. The high gear or second highest works well with your body weight so your not peddling fast but your moving fast and working.
 

Curious

G.O.A.T.
Calf raises at the stairs seem to be the most convenient to do. I also bought a weight vest that can be increased incrementally up to 30kg! I'm all set to go.
 
J

joohan

Guest
I know that but I can't imagine a muscle that wouldn't respond with hypertrophy to the right type and amount of stimulus.

Google why Brad Pitt had to use a leg double when shooting Troy.

Right type and amount of stimulus of course. I just don’t think pumping calves up in the gym has any use on tennis court or anywhere else than in the gym, really. I’ve been playing football (the one where you actually kick the ball with your feet) since I was 5 and bicycle was my favourite past time and mean of transportation so my calves are all right but I’ve met bodybuilders who couldn’t do it in the gym.

Genetics plays major role in amount and shape of muscle hypertrophy...you can only add so much without going the synthetic way. How would sheer volume of the muscle gained this way help in other way than aesthetics is beyond me.
 

Curious

G.O.A.T.
Google why Brad Pitt had to use a leg double when shooting Troy.

Right type and amount of stimulus of course. I just don’t think pumping calves up in the gym has any use on tennis court or anywhere else than in the gym, really. I’ve been playing football (the one where you actually kick the ball with your feet) since I was 5 and bicycle was my favourite past time and mean of transportation so my calves are all right but I’ve met bodybuilders who couldn’t do it in the gym.

Genetics plays major role in amount and shape of muscle hypertrophy...you can only add so much without going the synthetic way. How would sheer volume of the muscle gained this way help in other way than aesthetics is beyond me.
As said earlier, the aim is to improve leg strength, agility and stamina for better footwork, I'm not interested in size only although the correlation between size and strength is intriguing. There are so many factors/other muscles involved but I guess it won't be wrong to assume that the main muscles are calves and quads for good footwork and I'm looking for ways to gain strength there.
 

mad dog1

G.O.A.T.
As said earlier, the aim is to improve leg strength, agility and stamina for better footwork, I'm not interested in size only although the correlation between size and strength is intriguing. There are so many factors/other muscles involved but I guess it won't be wrong to assume that the main muscles are calves and quads for good footwork and I'm looking for ways to gain strength there.
There’s certainly no harm in increasing strength in calves, quads and hamstrings however do not overlook the role and importance of the hip flexors when it comes to agility and good footwork.
 
D

Deleted member 754093

Guest
There’s certainly no harm in increasing strength in calves, quads and hamstrings however do not overlook the role and importance of the hip flexors when it comes to agility and good footwork.

Well, one of the major components of the quads is a hip flexor, and the hip flexors will be involved in any movement that involves hip flexion, like a squat or lunge...
 

onehandbh

G.O.A.T.
Genetics play a big part in size of calves. Alex sarkissian is a challengers/futures level player who I saw play at the Irvine futures 3 years ago. Dude had toothpick thin calves. He beat Jason Jung. I’m pretty certain that he had been training for a long time, yet his calves were still nonexistent.

On the flip side, I’ve seen some rec players with massive calves who moved as slow as slugs.
It may have been due to them wearing too tight of compression shorts under their tennis shorts.
 

norcal

Legend
Or contact Nadal's doctor for some of his zoo injections and they'll definitely grow lol

ok this got me!
laugh1.gif


My friend, who does no exercise, has big muscular calves. I run around all over the place and I have 'Ethiopian on a diet' calves.
suicide-santa.gif
 
Google why Brad Pitt had to use a leg double when shooting Troy.

Right type and amount of stimulus of course. I just don’t think pumping calves up in the gym has any use on tennis court or anywhere else than in the gym, really. I’ve been playing football (the one where you actually kick the ball with your feet) since I was 5 and bicycle was my favourite past time and mean of transportation so my calves are all right but I’ve met bodybuilders who couldn’t do it in the gym.

Genetics plays major role in amount and shape of muscle hypertrophy...you can only add so much without going the synthetic way. How would sheer volume of the muscle gained this way help in other way than aesthetics is beyond me.

I didn't understand what those bodybuilders could not do.

Of course, genetics play part in the way your calves develop, but there are other factors, which are as, if not more important for their strength and their appearance.

I have bow legs (riding a horse from an early age can do that), but relatively strong calves/legs (ditto).

I also ride a bike and love "dancing" on the pedals while climbing.

I found out that focused excercises for my calves help a lot with their strength (and appearance as a side effect).

My trainer would make me do the excercises Hitman talked about, plus more.

One of the more strenuous excercises was on a leg machine, with the legs almost straight and working from the ankles. It is the same idea as the leg raises, only the static part is your body and you trying to move the weight plate that you push against. 4 Series of 8-12 or starting in descending order of repetitions. The machine I was using had a maximum of 250 kg without the additional discs.

:)
 
J

joohan

Guest
I didn't understand what those bodybuilders could not do.

Of course, genetics play part in the way your calves develop, but there are other factors, which are as, if not more important for their strength and their appearance.

I have bow legs (riding a horse from an early age can do that), but relatively strong calves/legs (ditto).

I also ride a bike and love "dancing" on the pedals while climbing.

I found out that focused excercises for my calves help a lot with their strength (and appearance as a side effect).

My trainer would make me do the excercises Hitman talked about, plus more.

One of the more strenuous excercises was on a leg machine, with the legs almost straight and working from the ankles. It is the same idea as the leg raises, only the static part is your body and you trying to move the weight plate that you push against. 4 Series of 8-12 or starting in descending order of repetitions. The machine I was using had a maximum of 250 kg without the additional discs.

:)

I’ve been told by several amateur bodybuilders that calves are very stubborn to grow. It seems like they require lots of various stimulation that’s rather harder to achieve by just lifting and pumping and this dedication requires too much time compared to other muscle groups that respond much faster/with less effort.

You say you have strong legs assuming that genetic component is there for you(or better - is not missing) plus you do not shy away from activities like biking etc. Truth be told - I’ve never met an amateur bodybuilder who would do sports in the same amount as lifting weights. I.e. someone who would play tennis/soccer/bike 3-4 times a week and go to the gym 5-6 times on top of it. That’s why it’s hard for them to push towards all sorts of tedious variety of workouts that would simulate the strain that biking, tennis or soccer put on calves.

It’s the other way around, too. People who do lots of sports don’t usually go to the gym to lift weights 5-6 times per week either. I know people who used to play top soccer or tennis and only few of them picked something so static as weight gym workout after they quit their sport. Crossfit, spinning and other dynamic exercises yes, even some lifting to fine tune their bodies... needles to say they had strong calves from their previous “careers” to begin with.

I’m not saying it’s not possible to have great calves just from weight lifting/bodybuilding training. Just takes time and knowledge. That’s why Brad Pitt in Troy had to use a double for legs, upper body is far more easier to pump and keep pumped with far less time and effort dedicated.
 

Bolt

Semi-Pro
I used to bike alot, now once in a while, I tend to stand up and put it in the highest gear and go 5-10 miles this way, occasional sprints to make lights or just because, good aerobics low knee impact, you can make your calves burn, sit and take a break have a drink and then back to standing. The high gear or second highest works well with your body weight so your not peddling fast but your moving fast and working.

I second this advice. My calves were never bigger or stronger than when I was doing 50min of spin class 5x per week.
 

mbm0912

Hall of Fame
Calves are crucial to have great footwork, agility and I'm determined to work on developing great calves. Genetics being a limiting factor? BS!
I'm starting this 100 reps a day for a month (with perfect form) body weight calf raise program which an online source claims is incredibly effective. Any thoughts, any one tried something like this?
From an aesthetic standpoint, genetics are the main factor. You can have very strong calves and still be tiny. Trust me..
 

Curious

G.O.A.T.
From an aesthetic standpoint, genetics are the main factor. You can have very strong calves and still be tiny. Trust me..

Well, strength is number one goal. I'm now able to do 100 raises in perfect form and not rushed every day and last few days it started to feel a little easier, will probably start using my weight vest soon as well. I'm positive it will eventually make a difference in my footwork/stamina.
 

Nacho

Hall of Fame
Calves are crucial to have great footwork, agility and I'm determined to work on developing great calves. Genetics being a limiting factor? BS!
I'm starting this 100 reps a day for a month (with perfect form) body weight calf raise program which an online source claims is incredibly effective. Any thoughts, any one tried something like this?

Deadlifts, Squats, Plyo box jumps, lean diet high in protein...and it will take more then 100 days....Honestly, I would hire a trainer to help you if that is really your goal
 

LGQ7

Hall of Fame
. . . body weight calf raise program which an online source . . .

That's a verbose and uninformative way of saying tiptoe on one foot on a phone book.

Also do the reverse. Toe raise, "dorsiflexion" with a dumbbell to develop the tibialis anterior. Every motion of the body has a counterbalancing opposite motion.
 
D

Deleted member 754093

Guest
OP, get a jump rope and do one footed double unders (if possible). Much more efficient than 100 body weight raises
 

Curious

G.O.A.T.
OP, get a jump rope and do one footed double unders (if possible). Much more efficient than 100 body weight raises
That much pounding worries me a little as I suffered badly from foot pain in the past( sesamoiditis to be specific).
 

sredna42

Hall of Fame
I’ve been told by several amateur bodybuilders that calves are very stubborn to grow. It seems like they require lots of various stimulation that’s rather harder to achieve by just lifting and pumping and this dedication requires too much time compared to other muscle groups that respond much faster/with less effort.

Yeah this is my experience after many more years than I care to remember loitering in gymnasiums filling in time before death.
Seen many people train very hard over the years, and not many have good calves.

I can't recall the study, cause it is along time ago now, and I am braindamaged anyway, but the conclusion was that calves responded to duration of load, or constant loading. IOW, a variety of constant stimulation.

Also, there are IIRC 2 components to calves, gastrocnemius(sp?) and soleus, one of the two underlies the other (can't recall which) and building that up makes the other appear bigger as a natural consequence.

I remember we used to do drop sets, until complete failure, to get a massive pump and exhaust the muscle utterly. The science has probably moved on now, but back then, the school of thought was that to get stubborn muscle groups to grow past a plateau, or genetic set point, the limiting factor was the myofascial sheath, a material similar to car tyre rubber in thickness just about, the idea being massive internal pumps would slowly expand it over time allowing for more growth.

Another one was loading an obscene amount of weight, load the calf machine up with plates, have a friend either side assist you to raise it, but then lower it slowly all by yourself (eccentric contractions) as the most tissue damage occurs when the muscle belly is lengthening under load.

I didn't really need to try to get them to grow though, my calves forearms traps and back used to grow just by looking at a weight, though my chest is as stubborn as a mule, and requires every trick under the sun to coax growth out of it.

In OP's case though I recommend this
 
D

Deleted member 754093

Guest
Yeah this is my experience after many more years than I care to remember loitering in gymnasiums filling in time before death.
Seen many people train very hard over the years, and not many have good calves.

I can't recall the study, cause it is along time ago now, and I am braindamaged anyway, but the conclusion was that calves responded to duration of load, or constant loading. IOW, a variety of constant stimulation.

Also, there are IIRC 2 components to calves, gastrocnemius(sp?) and soleus, one of the two underlies the other (can't recall which) and building that up makes the other appear bigger as a natural consequence.

I remember we used to do drop sets, until complete failure, to get a massive pump and exhaust the muscle utterly. The science has probably moved on now, but back then, the school of thought was that to get stubborn muscle groups to grow past a plateau, or genetic set point, the limiting factor was the myofascial sheath, a material similar to car tyre rubber in thickness just about, the idea being massive internal pumps would slowly expand it over time allowing for more growth.

Another one was loading an obscene amount of weight, load the calf machine up with plates, have a friend either side assist you to raise it, but then lower it slowly all by yourself (eccentric contractions) as the most tissue damage occurs when the muscle belly is lengthening under load.

I didn't really need to try to get them to grow though, my calves forearms traps and back used to grow just by looking at a weight, though my chest is as stubborn as a mule, and requires every trick under the sun to coax growth out of it.

In OP's case though I recommend this

Soleus is deep to the gastroc and is taxed more during tasks where the knee is bent during plantarflexion
 

MotoboXer

Professional
I want Chung calves...or even Verdasco's but Fedr? Nah his calves are more wierd than big.
His legs look like they're bending backwards
 

2good4U

Professional
Great calves make for great legs, but for those lacking the genetics, they don't.

I'd recommend deadlifts, as they work almost every muscle in the body, while
providing an anabolic effect for muscle growth.
 

NuBas

Legend
OP, get a jump rope and do one footed double unders (if possible). Much more efficient than 100 body weight raises

I would agree and recommend this. If you are afraid of pounding from jumping rope then you might be doing it wrong, its probably the lightest form of exercise in both feeling and energy exerted. You don't always have to do them on hard surfaces. For me though, playing more tennis got them to be stronger (and larger)
 
D

Deleted member 754093

Guest
I would agree and recommend this. If you are afraid of pounding from jumping rope then you might be doing it wrong, its probably the lightest form of exercise in both feeling and energy exerted. You don't always have to do them on hard surfaces. For me though, playing more tennis got them to be stronger (and larger)

I can't do them consecutively yet, but they're pretty tough. I usually do them after I'm done with a normal jump rope routine. I'll try to do 50 double unders followed by 20 seconds of rest for 15 minutes. Sometimes I'll alternate between 50 and 100 and increase the rest time a little. It's much more fun and conducive to tennis conditioning than doing a ton of body weight raises
 

Curious

G.O.A.T.
I would agree and recommend this. If you are afraid of pounding from jumping rope then you might be doing it wrong, its probably the lightest form of exercise in both feeling and energy exerted. You don't always have to do them on hard surfaces. For me though, playing more tennis got them to be stronger (and larger)
Can i do jumping rope exercise without a rope?! The ceilings may not be high enough:). Anyway it's been about 6-7 weeks now and I have done the raises almost every day, increased the weight gradually to 10 kg by using a weight vest. I feel they got bigger and definitely stronger.
 
D

Deleted member 754093

Guest
Can i do jumping rope exercise without a rope?! The ceilings may not be high enough:). Anyway it's been about 6-7 weeks now and I have done the raises almost every day, increased the weight gradually to 10 kg by using a weight vest. I feel they got bigger and definitely stronger.

You could always do it outside. How high are your ceilings? Mine are 8ft and I'm fine at 6'1
 
Top