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Best way to get Bigger calves?
- Thread starter LV_Rider
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Griz1
New member
I've been told alot that I have great calves (perhaps is just genetic though). But then again I do live in cattle country...ha ha.
What I've done for my calves is progressivly heavier routines on seated calf raises and standing calf raises. I do seated one week, standing the next, and continue to alternate. My pattern believe it or not is a BFL routine of 15, 12, 10, 8, 6, then 15. I start with 90lbs on the 15 reps, and add a 45 plate for each new set. I end with 6 45 plates on the seated. Then I go back to the original 2 plates (90 lbs) and do 15.
If I can actually stand after that, I've failed that day.
It really has improved my size.
HOWEVER, here is my "big secret" for calves. DO NOT neglect the front part of the calf muscle (on the front outside part of the shin). You work these by standing on your heels and raising and lowering your toes. If you build a solid Tibialis anterior, and soleus muscle, your calves will look much much larger despite not adding a whole lot on the backside (gastrocnemius).
I see it much like a shoulder issue. If you're not building your posterior delts in combo with your anteriors, and lats, your gonna have shoulders like a girl (sure it looks good when your FACING the mirror). Same goes for calves. You'd be surprised just how well your Tibialis anteriors respond to some directed excersises.
At least all that is my experience anyway.
What I've done for my calves is progressivly heavier routines on seated calf raises and standing calf raises. I do seated one week, standing the next, and continue to alternate. My pattern believe it or not is a BFL routine of 15, 12, 10, 8, 6, then 15. I start with 90lbs on the 15 reps, and add a 45 plate for each new set. I end with 6 45 plates on the seated. Then I go back to the original 2 plates (90 lbs) and do 15.
If I can actually stand after that, I've failed that day.
It really has improved my size.
HOWEVER, here is my "big secret" for calves. DO NOT neglect the front part of the calf muscle (on the front outside part of the shin). You work these by standing on your heels and raising and lowering your toes. If you build a solid Tibialis anterior, and soleus muscle, your calves will look much much larger despite not adding a whole lot on the backside (gastrocnemius).
I see it much like a shoulder issue. If you're not building your posterior delts in combo with your anteriors, and lats, your gonna have shoulders like a girl (sure it looks good when your FACING the mirror). Same goes for calves. You'd be surprised just how well your Tibialis anteriors respond to some directed excersises.
At least all that is my experience anyway.
Griz1 said:
Girls don't look good from the rear?
Just kidding--that's sound advice.
My own 2 cents: LV, try donkey calf raises if you can. Emphasize a good, deep stretch and a full contraction, concentrating on raising your heels as high as possible (similar to, but not quite the same as standing up on your tip-toes).
As far as training calves 3x wk., I'd advise against that if you're going to failure each day. You might try twice a week, depending on the volume you're using.
Speaking of that, what's your current calf routine look like? How's your ROM? Are you gaining everywhere else? How's your diet? Just as I tell people who want bigger arms, I wouldn't expect to add much calf mass if you're not gaining quality bodyweight. Since it sounds like it's a genetically weak area for you, you might need to put on a lot of overall size to register a substantial calf girth increase.
Robert Jan
New member
Get really fat, while remaining active. Nobody's got bigger calves than a 400-500 lbs man with a day job
Allon
New member
I also have had a problem getting my calves bigger. I found that the following is working well for me lately:
Running and sprinting as noted above. Also, fast walking. Walking really fast on the treadmill is great and completely different than running. Try it.
Keep changing the weights and reps on your calves.
For instance, I found that doing 1 or two weeks of 15 to 20 reps followed by a week or two of 10 rep range and then a week or two of 5-6 rep ranges is great.
This is kinda like HST but you can play around with and do different rep ranges on the same day or if you work them twice a week, do different rep ranges each time you come. The 5-6 rep range will be with real heavy weight and if you do the movement slowly and controlled then your calves will get a lot of pressure. You should feel the whole calf contracting, you will know what I mean when you feel it, I think it is like no other muscle, it is eacy to work it without really properly working it, so when you do heavier weights with lower reps and slow movements, you will get a great boost.
My calves grew after the last 3 times I went to train, and I only did the 5-6 rep range last of those three workouts.
Off course you should alternate between sitting and standing and also the direction the feet are pointing in and the width od the stance. I generally do standing calf raises on the smith machine with legs shoulder width apart facing forward. I alternat with sitting, don't like the donkeys that much.
Griz1 - How do you add weight to working out the front of the calves? Please give us some examples!!!
Running and sprinting as noted above. Also, fast walking. Walking really fast on the treadmill is great and completely different than running. Try it.
Keep changing the weights and reps on your calves.
For instance, I found that doing 1 or two weeks of 15 to 20 reps followed by a week or two of 10 rep range and then a week or two of 5-6 rep ranges is great.
This is kinda like HST but you can play around with and do different rep ranges on the same day or if you work them twice a week, do different rep ranges each time you come. The 5-6 rep range will be with real heavy weight and if you do the movement slowly and controlled then your calves will get a lot of pressure. You should feel the whole calf contracting, you will know what I mean when you feel it, I think it is like no other muscle, it is eacy to work it without really properly working it, so when you do heavier weights with lower reps and slow movements, you will get a great boost.
My calves grew after the last 3 times I went to train, and I only did the 5-6 rep range last of those three workouts.
Off course you should alternate between sitting and standing and also the direction the feet are pointing in and the width od the stance. I generally do standing calf raises on the smith machine with legs shoulder width apart facing forward. I alternat with sitting, don't like the donkeys that much.
Griz1 - How do you add weight to working out the front of the calves? Please give us some examples!!!
Jollyrogers_cookin
New member
TONS OF REPS, u walk everyday and use your calves allot, so u need a higher instensity for them, hit them realy hard, 5-6++ sets at least, or 100 reps total ..
MsBeverlyHills
New member
play rugby 
ChinkNasty
New member
good post msb...
hoo-rah ruuuuuggers
hoo-rah ruuuuuggers
musclebosun
New member
seated, standing or whatever you choose to hit them with, change the positioning of your toes. The first set i do normal calf raises, the second set i point my toes outwards like a duckwalk and it rips into the outer section of my calves. the third set i point them inwards. it looks and feels awkward but when that burn kicks in the inner side of your calves you just know it's workin. then i finish up with another set of normal. I don't count reps, i just go with good form till i feel like crying then i'll quickly pump out bout another 10 as fast as possible to finish them off.
ghettostudmuffin
New member
I go with the heavy ass weight approach for 6-10 reps. I also like sets of 15-20 with a serious burn and lots of stretch, but heavier weights and lower reps seems to make them more sore for me.
Griz1
New member
Allon said:
For example:
Using the smith machine (balance issue here), and just like doing standing calf raises off a board or something, you place your heels on the board instead of the ball of your foot. Then raise and lower the front of your feet.
http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html
Then you add weight to the barbell.
If you're not working the rest of the calf, you're just not gonna grow IMHO. Have you ever seen anyone with huge tibialis and soleus muscles and then a wimpy nothing gastro? I think your body will respond to growth in the front and side of the calf by allowing growth in the rear too. It's about balance, the rear (gastro) is just one side of the movement, the front (tibialis) is responsible for the other part. Would you just train your hams and not your quads (or vice versa)????
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