Subject: calf training 

Submitted by: Stephen Wolfenberger, Santa Fe, NM

In HIE you mention you would have a calf training program available.  Can you give a time frame? Also, is it harmful to train calves every day?  Being as how they are worked every day regardless of weight training simply by walking.  I must say I am puzzled how nothing seems to get calves to respond.  I’ve tried low reps with heavy weight, high reps with lighter weight, heavy weight to low weight super sets (starting out heavy on the weight stack and super-duper setting with descending loads until I cant walk properly).

  

For most folks, the calf routine in HIE is sufficient, but since you're inquiring as an advanced bodybuilder, here's a few tips for spurring calf development when progress has stalled. First, I recommend against training calves every day. The fact that you walk every day using your calves isn’t relevant to optimal weight training frequency.
 

Partials – When doing calf extensions, you may have noticed a sticking point halfway up the range of motion. This prevents you from fatiguing the muscle through the full range of motion – you get stuck at a point even though if you could get past that point you could complete the repetition. Try this. Perform as many full range reps as possible. Then reduce the weight and perform as many reps as possible from the lowest position to the midpoint, then rest for a ten-count, then perform as many reps as possible from the midpoint up. This constitutes one set. For the second set repeat, switching the sequence of the partial reps (after decreasing weight after performing full range reps, perform reps to failure from the midpoint up, rest for 10 seconds, then from lowpoint to midpoint).

One-legged extensions with negative accentuation – Negative training is more important when training calves than any other muscle because they are used continually for daily activities, as you point-out in your letter. Perform singled-legged calf extensions to failure, then use the other leg to lift the working leg to the top position, release the assisting leg and resist the lowering of the weight. Perform negatives in this manner, then switch legs and repeat.