ExRx.net

Exercise Prescription on the Net
It is currently Fri Nov 28, 2014 8:22 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 8 posts ] 
Author Message
PostPosted: Mon Dec 11, 2006 7:22 pm 
Offline
Rookie
Rookie

Joined: Wed Jul 19, 2006 6:01 pm
Posts: 35
Hello,

I was wondering what ideas you guys had for adding weight to standing calf raises? I work out at home so I don't have access to some of those nifty machines. I've tried using the barbell in a squat rack, but I've really had problems maintaining my balance to actually get the reps out. (I tend to fall forward, or I can't get my feet up onto the platform, etc.)

Previously I had been loading ~100lbs of plates in an old bookbag and putting that on my back. That allowed me to get onto a platform and my hands were free to balance myself on a nearby column. This has worked great but I'm ready to move the weight up and I can't fit anymore plates in the bookbag; plus she's seen better days and is beginning to let go.

I was thinking maybe a dip belt, but how much weight can you realistically put on those without tearing your hips off?

How do you folks do it?

Thanks,
John


Top
 Profile  
 
 Post subject:
PostPosted: Mon Dec 11, 2006 9:19 pm 
Offline
Member
Member

Joined: Mon Dec 19, 2005 9:41 pm
Posts: 667
Location: Davis, California
I do most of my calf training by jumping and doing heavy leg work like squats and deadlifts.

You need a lot of weight on the calves if you are going to do much of anything in terms of training them.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 12, 2006 12:03 am 
Offline
Apprentice
Apprentice

Joined: Tue Dec 20, 2005 4:31 pm
Posts: 127
one legged calf raises, using your opposite arm to balance you (right leg, left arm). As you get used to them, drop the supporting arm to work on balance.

I personally do a body-weight calf raise program. I start out doing 25 on each leg to warm up. Then I move up to 30, rest 1 minute, 35, rest 1 minute, 40.
Then I instantly go into 2 legged calf raises, doing 30 of them in 4 different positions (shoulder width, legs spread, pointed inwards, legs close together).

This workout is to promote strength as an athlete.

All I can say is that it's a thorough workout and I see results.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 12, 2006 12:33 am 
Offline
Site Admin
Site Admin
User avatar

Joined: Tue Jun 06, 2006 11:40 am
Posts: 3987
You could try the bag, the dip belt and hold a pair of heavy dumbbells.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 12, 2006 1:56 am 
Offline
Apprentice
Apprentice

Joined: Mon Dec 26, 2005 10:17 pm
Posts: 124
Location: ohio, USA
I've put 50 pounds on a dip belt....then add to the bookbag and hold some with dumbells or something (like the last post). OF course, it might be a little awkward with all that weight in different places...


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 12, 2006 7:04 am 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4443
Location: Pennsylvania
Try one-leg calf raises. Just place a 45 lb plate or a wood block under the ball of your foot and hold onto something for ballance. Then add a dumbbell for extra resistance. When you're training your right leg, hold the dumbbell in your right hand and ballance with your left.

You can also do seated calf raises one leg at a time with a dumbbell. Just sit on a bench with something under the ball of your foot, and sit a heavy dumbbell on your knee.


Top
 Profile  
 
 Post subject:
PostPosted: Tue Dec 12, 2006 10:31 am 
Offline
Rookie
Rookie

Joined: Wed Jul 19, 2006 6:01 pm
Posts: 35
Thanks guys for all the good ideas. I think I'm going to try the one-legged raises with dumbbells first. That should work well. Then I might move over to some of the other possibilities when I get a little better with my balance and strength.

Thanks again and happy lifting.

-John


Top
 Profile  
 
PostPosted: Tue Dec 12, 2006 12:39 pm 
hi please look at the following link and tell me what you think!

nc :0)


http://uk.blog.360.yahoo.com/blog-klZeD ... ZjA--?cq=1




jwcalla wrote:
Hello,

I was wondering what ideas you guys had for adding weight to standing calf raises? I work out at home so I don't have access to some of those nifty machines. I've tried using the barbell in a squat rack, but I've really had problems maintaining my balance to actually get the reps out. (I tend to fall forward, or I can't get my feet up onto the platform, etc.)

Previously I had been loading ~100lbs of plates in an old bookbag and putting that on my back. That allowed me to get onto a platform and my hands were free to balance myself on a nearby column. This has worked great but I'm ready to move the weight up and I can't fit anymore plates in the bookbag; plus she's seen better days and is beginning to let go.

I was thinking maybe a dip belt, but how much weight can you realistically put on those without tearing your hips off?

How do you folks do it?

Thanks,
John


Top
  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 8 posts ] 


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group