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View Full Version : whats the best rep range for forearm and calves size



xxterxx
03-17-2009, 10:47 AM
high rep? 15 and above...

or low rep? heavy weight...

AlonePowers
03-17-2009, 12:46 PM
If your asking is cause your not a genetic freak.see if this helpful.High reps work best for both. 24lbs Body Bars with a thicker and wider grip and do wrist flexion and superset with wrist extension to strengthen the brachiallradialis. Calves do some seated calf raises to stimulate the soleus first and superset with standing calf raises and do them in 21's style(neutral,pigeon toe and ple-a)

MichaelWayne
03-17-2009, 12:58 PM
21s for calves are great. Also doing one leg at a time while holding a fairly heavy DB, (15-20 or so each leg), then superset with both legs and no weight for failure. Rest repeat with toe pointed in different position. One superset for each position, you should feel a little burn and pain the next day. :)

BigJD69
03-17-2009, 05:55 PM
I burn out on both, just keep going until I can't do anymore!

kraken
03-17-2009, 06:01 PM
High rep, heavy weight for calves.
Every time you take a step, your calves are lifting your bodyweight. They are used to work. They must be shocked.

Wheels
03-17-2009, 06:24 PM
Everyone always told me high reps for calves, and I did it for awhile with not much progress. I then shifted the rep range from 18-20 down to 10-12 and made fantastic progress. My calves went from 16 to just shy of 17.5 in six weeks when I did this. I train them once every 8 days, with two exercises and 3 work sets per exercise.

I have shit genetics for forearms. The only thing that makes them grow is not training them at all.