Struggling to Build Your Calves?
Published: Thu, 03/30/17
So, let’s Build Some Calves!
Q. I'll cut right to the chase. My calves are too small! I could lie about it but that just won't do me any good. I normally supplement my leg training with a couple of sets of standing calf raises, but they haven’t grown in at least 4 years. I know what I’m doing isn't working, so could you recommend a few ideas to shock my calves into growth? Thanks.
A. Holy Crap!!! You waited 4 years to try to find out how to grow calves?! You deserve to have "long ankles" if you know what I mean! I shouldn't tell you how, but it's my job so I suppose I will give you a few ideas.
First off you should do more than just a couple of sets per leg workout. The key is to use as much weight as you can for as many reps as you can. Calf muscles are dense and as such need to have their butts kicked on a regular basis just to make them grow. The tone of your letter indicates you have been training for a few years which should qualify you as an advanced bodybuilder. Therefore here is a routine which will jump start your calf growth.
M-W-F
a) Seated Calf Machine: 5 sets, 9-12 reps
b) Donkey Calf Raise: 5 sets, 15-20 reps
c) Standing Calf Machine: 5 sets, 30 reps
Tu-Th-Sa
a) Single-Legged Heel Raise: 5 sets, 20 reps (This exercise is normally done with a dumbbell held in one hand whilestanding with one foot on a wooden calf block or stair step.)
b) Five 50 yard wind sprints on your toes
In addition to this workout do bodyweight-only one-legged heel raises at 5 other times during the day if you can manage it. With a shoeless foot and standing on a wooden calf block or stair step do 25 reps for each leg and then immediately without any rest do 20 reps for each. Remember to do this 25/20 sequence four more times during the day, each sequence done preferable an hour apart from the other.
If you can’t find the times available to do the sequences then I would suggest you do just one set of bodyweight-only two-legged heel raise for as many continuous reps as you can. This might run into a hundred reps and more. Do this a few hours apart from the exercises (a & b) listed above. You will find that several weeks on this six day a week workout will do a great deal to promote the growth you are looking for in your calves. All it takes is constant and persistent training, the same ingredients you use for building big arms.
If none of this works I guess you'll have to just get calf implants! Just kiddin'! Hope that helps you out Chicken Leg man!
Thanks...hope you enjoyed that.
Stay Strong,
Coach Chris
CriticalBench.com