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Calves My Journey

High Intensity Calf Training

By Kevin Dye

Calves! Has there ever been a muscle more shrouded in mystique? Google 'calf training', and you'll be hit with a variety of methods, all proven to boost calf size. My own journey has taken many twists and turns, and I've learned a lot of valuable lessons on what it takes to turn sticks to cows.

Born with less than stellar calves, 10" when I started lifting at 16yo, I was adamant to develop the best calves I could. Despite big calves not inherent in my gene pool, my drive was relentless, and I became a calf nut! Much to the chagrin of my family, as I was, and still am, able to spot a pair of impressive calves in a crowd or from miles away.

Having met a range of bodybuilding champs, each left a lasting impression, increasing my passion to build the biggest calves I could. Seeing the genetic elite, spurned me on to HIT my calves like a man possessed. And to this day, that passion hasn't faded.

Mike Mentzer was my first inspiration. After meeting Mike in 1980, I noticed his massive calves stretched the bottom of his pant legs. It's hard to hide huge calves, and Mike had calves to spare!

In 1986 I saw the most impressive calves ever on Matt Mendenhall. Matt had it all. When God was handing out genes, He bestowed Matt with an abundance. Dressed in a tank-top and shorts, Matt got the crowd on their feet by simply turning his back to the crowd and rising up on his toes. His calves came to a point! There's calves, then there's CALVES! Matt had one of the most spectacular calves anyone has ever been blessed with. A vision firmly etched in my head.

Fresh off his 1992 Mr Olympia win, seeing Dorian Yates in the flesh was a sight to behold. The man was a series of circles, not a straight line anywhere on his body. His extremities, his forearms and calves, where something else. After seeing Dorian perform his Mr Olympia posing routine, my appreciation for "big calves" had taken on a whole new realm. Prior, and since, I met a slew of Mr Olympia's, clearly Dorian's calves was one of the reasons he was a worthy Mr Olympia.

Mid-90's, while at a market, I spied an amazing set of calves on a mere mortal. This guy's calves splintered into a series of deep lines every step he took. Mesmerised, I discreetly followed him around the market, in awe. Unfortunately I wasn't paying attention to where he was heading, taken off guard when he entered the toilet. Staring at me, his female companion made me uncomfortable. Making myself scarce, I had seen all I needed to see. I'll never forget those calves as long as I live.

Over the years I've tried it all in my quest to get my own meagre blessings to the highest level I could. High reps. Low Reps. Toes parallel. Toes in. Toes out. Using a slew of different machines. Here is how my calf training has evolved.

Arthur Jones claimed that all you needed was the one-legged calf raise, so in the 70's and 80's that became my mainstay for calves. And while that did a decent job for years, balance was always an issue, as was holding the dumbbell as the weights increased. So I went in search for something else ... better. My dad knew a guy who lived close by who knew how to weld. So I approached him with my blue-print for a seated calf machine. Retired, with time on his hands, he kindly made me my machine. Unfortunately, neither one of us was aware of the need for commercial grade steel, so this served my needs for a short period of time ... a couple of years. Then I had to shelf it.

Then I discovered my neighbour, who I trained, could also weld. So I had him to make me a vertical leg press machine. Despite needing a continual, thick greasing to reduce friction, I was finally able to perform toe presses. HItting my calves directly gave me a whole new appreciation for the depths of calf pain and discomfort I could generate. For variety, I sometimes recruited him and his brother to sit on my back for donkey calf raises. But they never felt heavy enough, so I quickly called it quits on donkey calf raises, and focused exclusively on toe presses.

Unfortunately, like my seated calf machine, as the weights rose, so did the stability of the machine. Not keen to take my life in my hands for the sake of extra calf size, I ditched the leg press machine. Which magically disappeared from my back yard.

Working for Nautilus (Australia), I had access to the Nautilus multipurpose machine. Aware Mike Mentzer was a fan of calf raises on the Nautilus multipurpose machine, I made good use of it. I loved how the stress went through the hips and into the calves - unlike a normal calf machine where the stress goes down the spine via the traps. Later I tried duplicating it in my home gym using a specially made harness from the bottom pulley of my lat machine. I had quite a bit of success with that style, but as the weights rose, my lat machine version became precarious. And the belt, I got made from a horse equipment store, started cutting into my hips. So that came to an end.

Late 90's I lucked out. Perusing the notice board at a supermarket, I saw a guy had weights, a bar and bench for sale...plus a calf machine. All for $180. I rang him to go check it out. Upon entering his unit, I saw the bench, bar, and weights, but when he asked if I wanted to see the calf machine, I had reservations. I figured; 'how good could it be'? My eyes nearly fell out of my head when I saw he had a commercial grade duty calf machine! I couldn't get home quick enough to retrieve them all with a trailer. Already owning a well-equipped gym, I sold the bench and bar to a local school for $200. Feeling guilty about making a $20 profit, I threw in the 100kgs of weights.

Now the proud owner of a commercial calf machine, that's how I trained calves the next 10 years. As I progressed, concerns grew over the lower back stress. Unavoidable loading the spine from the top down. I felt it in my lumber area as much as my calves...for days afterwards. I reached 1,200lbs, a goal as I heard Dorian Yates used that amount. Upon completion I felt like I'd float to the ceiling. Once the stress was taken off my spine, I felt as light as a feather. But my concerns peaked over what I was doing to my spine, so I started to assess which direction to head next.

In 2008, I invested in a lever leg press from overseas. A monumental step in my calf workout, as I was able to HIT my calves, without loading my spine. While toe presses were better than my calf machine, I wasn't happy about the machine's ability to handle ever increasing poundage's. So, once again, I went in search of something "better", safer.

I saw a good deal online for a BodySolid 45 degrees leg press, so I jumped at the opportunity The difference between my lever style machine vs a 45 degrees version was significant. I had to load more plates to achieve the same effect. But my calves felt less impact. So I sold it.

Hearing good things about leg sleds, I invested in a Force USA leg sled. Convinced that was the answer. I quickly found the calf block didn't meet my needs, so I started performing my calf raise off the bottom of the foot plate. That did wonders! Loading my calves through my hips, allowed me to work my calves to brutal levels. Best of all, zero lower back stress,

I hadn't forgotten how effective toe presses were, so I was keen to add something for toe presses. Always keen to own a Hammer Strength machine, I became disillusioned when I was quoted outlandish prices of up to $10K! Granted, they are commercial grade, plus shipping, but I can't fathom paying that much just to train my calves. Like the Nautilus machines I proudly own--Chest Press, Fly, Lateral--I began to hunt down second hand pieces. But being so rare, it was tough going.

Then I came across an ad for a second hand HAMMER STRENGTH Plate-Loaded Super Horizontal Calf machine for $600! Immediately, I contacted the seller, but he wasn't interested as I lived states away. A couple of days later he changed his mind, but--naturally--I'd have to pay freight costs. I promptly agreed, what's an extra $200 freight for something I badly wanted?

Thankfully the guy was professional, with photo updates every step of the way...when it was crated, and arrived at the depo before being loaded on a truck. Three days later it arrived. It took two guys to uncrate it and spread it on my driveway. Without instructions, I was clueless how to construct it, so I downloaded the Hammer Strength manual. Then, piece by piece, I carefully put it together...like a jigsaw. At the conclusion the seat got stuck, so I pulled it back with all my might. When it gave it hit me in the face, and I wore a black eye for a week. Regardless, it was well worth it. I finally owned a Hammer Strength machine, exclusively designed for calves. No longer would I fear loading it up, or its integrity. A long way from holding a dumbbell and standing on a block of wood. My journey to have the best means to train my calves had been achieved.

Each machines gave me varying results. Some worked better than others. Loading through my hips a monumental improvement in working calves, versus holding a dumbbell or loading my spine. Toe presses, which Mike was fond of, delivering the most direct and effective stimulus. I currently, and proudly have 18" calves. That's an 8" increase from where I started. We all know how tough it is to beef up the calves. I perform a single set, once weekly. Not enough? I can hardly pry myself off my machine at the conclusion, and have to shuffle back into my house from my gym. Then, 24-hours later, when I wake up, as soon as I get out of bed I know EXACTLY what I worked the day prior. The DOMS lingering up to five days.

Mike Mentzer describes how best to train calves; "Regardless of your foot positioning, your calves can only develop in accordance to their genetic potential. The key to optimizing calf development is not to raise up on your toes, as is typically performed in gyms. Begin the movement by slowly descending to the bottom position, to the point where you feel a moderate, but not painful, stretch. Pause momentarily to avoid stored energy torque (stretch/rebound) of the soft tissues from commencing the work. Begin the movement isometrically (flex your calves), then slowly move up. Now, here's the most important part -- focus on your HEELS lifting up toward your calves in a semi-circle or arc. Doing so makes the movement much more concentrated and difficult. Hold the contraction for about 5 seconds before slowly lowering to the bottom position. In all, each repetition should take approximately 15 seconds -- 5 seconds up, 5 seconds to hold, and 5 seconds down. Work in the range of 6-8 repetitions (90-120 second load time). If results are not forthcoming within 4-6 workouts, and you are not overtraining, alter the repetition range (increase or decrease), then analyze the results."

That's pretty much how I've always approached my calf workouts. I avoid momentum, focusing on my calves each and every rep. I make sure, at all times, my calves are doing all the work. This becomes more crucial as the set advances and pain begins to cloud my mind. The last rep as picture perfect as the first. Despite being well into the tunnel of pain. My first concern is how to safely exit my machine. I hold onto other pieces of equipment for safety, and to avoid stumbling or falling.

One super-effective method I used back in 2004 was Johnson Reps (JReps), later renamed Zone Training. Performing the top 1/2, midway to contraction, followed by the bottom range, bottom to midway, in two weeks I added just over 1/4" of permanent growth. Prior, my calves swung between 16 3/4" to 17". No matter what I tried, I wasn't able to exceed or maintain 17". But to my delight, not only did I finally crack the 17" barrier, but my calves never went below that level ever again.

Calves are never a fun muscle to train. Many champs I met admitted to not even working them! Chris Dickerson, who's brother had equally as impressive calves despite zero calf training, comes to mind. For the rest of us, not so privileged, it's a must. I enjoy the challenge of seeing how far my mind can push my body...especially when I train calves. When I eek out, what seems, the last barely impossible rep, I always strive to do one, two, or three more. I am always amazed how much further I can delve into the pain zone. Hopefully what I've shared helps others to build their own cows. Good luck!

   

Note: For more information please read the book "Heavy Duty Memioir" by Kevin Dye.

If you have any questions or comments, please email us.

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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