SO…you want to actually SEE your calves when you flex em?
Arnold’s philosophy was that you are walking on your calves every day. Every day they are doing raises, pushing your body all over the place. I see too many people putting 1 plate on the sit down calf raise machine, then they start bouncing the weight up and down really fast, while grimacing in the mirror with the "effort". This hardly does anything because the weight isnt even a challenge and all theyre doing is using momentum and gravity to throw the weight up and down quickly.
I have had people ask me how to get better calves or what I do for mine and so I help them out. Your calves recover fast, and since they are used to easy weight (your body) you have to hit them heavy!! I believe either Arnold or some guy he talked to in the gym did raises with 1000 lbs! Arnold had very weak calves in the beginning but through intense/heavy training, they became amazing and proportional to his arms. (Thats another thing, your calves should be somewhat close to the size of your arms).
I have found that Arnold’s way works very well, and I always throw on quite a bit of weight, then let my calves stretch all the way down, and squeeze all the way up. Smooth, consistent pace, and controlled. You can achieve this type of motion the easiest on the standing raise (with the weight on your shoulders). This allows you to really stretch out your calves at the bottom and really flex them at the top. This way of working them also adds length to your calves.
Another great thing that has worked for me (also Arnold approved haha) is supersetting on the machines. I will usually start with the seated raise, then hop to the seated extension (where your legs are out in front). I will hop back and forth for 3 or 4 sets (1 15-20 rep warmup each, then 2-3 heavy) Then I will finish with the standing raise for 3-4 sets really heavy sets. Sometimes I will hit all three in a row, then rest, then again, for 3 total sets each if I wanna burn them. For me, I always like doing them at the end of my leg workout, because I need all the energy I have for my thigh lifts, then finish with the "small" area, my calves.
One last tip….I always switch up my foot position. I start with standard shoulder width, feet straight. Then a little narrower with my toes inward (to emphasize the outer head). Then I use a wider stance, toes out (to emphasize, you guessed it, the inner head). This approach has definitely helped my overall calf development, filling them out completely from inner to outer, top to bottom.
So do not be afraid to pile on weight! as long as you are not sacrificing your form and/or ROM. Go out and command your calves to grow! haha, hope this has been of some help!
