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CALVES MUST BE the most widely controversial muscle group to train, aside maybe from abs. Discussions range from training heavy vs. light, arnolds to high reps vs. low reps, to what volume and frequency is appropriate for working them. As you probably know, I have strong opinions on training calves. And while others may disagree with my stances (no pun intended) on developing the gastrocnemius and soleus muscles, here they are nevertheless:* On Resistance: Back when I was still having trouble putting size on my calves, I did calf raises using 500-600 pounds of resistance, thinking that was more than enough weight. Then Reg Park pointed out that each of my calves was accustomed to supporting 250 pounds of bodyweight, so 500 pounds was pretty "normal" pizza for me. That''s when I started overloading my calves, using up to 1,000 pounds on standing calf raises. And that''s when they grew. Now, I''d never suggest that a beginner-level (or even an intermediate) lifter go this heavy, but the point is to use a sufficiently heavy weight relative to your bodyweight when training calves.
MY FIRST CONTEST in the United States was the 1968 Mr. Universe in Miami. Weighing 240 pounds, I lost to Frank Zane, who was about 50 pounds lighter. That was my wake-up call that bigger isn''t necessarily better because, despite my weight advantage, Frank had a refinement and chiseled muscularity that I lacked at the time.My game plan after that loss to Frank was to become harder, improve my overall separation, bring shop up my calves, make my abs deeper and generally upgrade my condition. By October 1969, I won the IFBB and NABBA Universe titles, but I hadn''t progressed sufficiently enough with my plan to defeat Sergio Oliva in my debut at the Mr. Olympia contest. A year later and with 12 months more refinement, I did beat Sergio to become Mr. Olympia, and I never lost again.
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