out of proportion
 

hey guys, i have a problem and that is my upper body is large and my legs are not. i work my whole body out extensively, and my quads and hams are not too badly out of proportion from my upper, but my calves just look ridiculous. my dad's side of the family all has the tall lanky genes so i'm guessing i'm fighting that, but my arms have no problem adding mass. I'm wondering if there are any really good exercises/strategies out there for adding mass to one's calves. i am currently doing the standare leg press calf extension and seated calf raise while along with compound movements such as RDL's, squats, and hack squats. any advice? thanks.

How about posting your weekly training program in full.

I work out every other day following this routine

day 1: Chest/Back: Incline Bench 8,8,8,5, Rack Pulls 8,8,8,5, D.B.Bench 7,7,7, Wide Chins 7,7,7, Incline Flys 8,8 and D.B. Rows 8,8

Day 2 Rest

Day 3: Legs: Quad Ext.8,8,8,5 , Ham. Curls 8,8,8,5, Leg Press Calf Raises 10,10,10,10, Leg Press 8,8,8 RDL's 8,8 Seated Calf Raises 7,7

Day 4: Rest

Day 5: Traps/Delts: Military Press 8,8,8,5 Barbell Shrugs 8,8,8,5 Lateral Raises 8,8,8 D.B.Shrugs 8,8,8 Reverse Flys 10,10 Front Raises 10,10

Day 6: Rest

Day 7: Arms/Abs: D.B.Curls 8,8,8,5 Weighted Dips 8,8,8,5 Decline Situps 10,10,10,10 Preacher Curls 8,8,8 Close-Grip Bench 8,8,8 Hanging leg Raises 4xFail

Day 8: Rest

repeat ect. the compound and middle exercises are performed explosively with a 1-1-2 and the isolation exercises are used for finishing off the muscles with a controlled 2-1-3

you have a dedicated leg day with no squats?

lol i knew that comment was coming, and yes the fact of the matter is i do not do squats on my leg day currently. The reason for this is simply because i do not own a squat rack, and due to my vigorous work schedule i do not have time to hit the gym, so i work out in my basement. I am a college student on winter break and as soon as i get back to school i will continue squatting...this program is actually from www.mass-system.com and i have gotten great gains on it for the past year and a half or so incorporating it on and off. It doesnt actually call for squats on the leg day for weeks 4-12 which i also found a little strange so i tweaked it a little bit, but as for right now with the equipment i have, squats are not a possibility.

You could do all kinds of unilateral squats or lunges with dumbbells or barbells. It will require less weight, so you should be able to do them.

i do squats in my spare bedroom :) without a squat rack.

Overhead Squats

I used to do squats by doing a good morning off of my bench to get the weights up. It was quite dangerous without a spotter (make sure you hit the right spot when setting the bar back down) but it was the only way that I could do them.

alright well i see there is no excuse for not doing squats, my only hesitation with some of those ideas is that my knee is currently sans two ligaments and a miniscus, so i try to keep things as safe as possible with a rack and all, but anyway, i'm still wondering about calf work...