Some people are born into money. Some people are born with amazing intellect. And then there are those who've been blessed with colossal calves. Don’t you just hate those people? (Okay, maybe hate is too strong a word.) But for those of us who struggle to see much calf development, we envy those who rarely need to do a calf raise, yet display thick, powerful muscles from knee to ankle.
There are plenty of people with big legs, a massive chest, and mammoth arms, but if you've been graced with huge calves, you're in a club all your own. That said, a lack of genetics isn't a great excuse for having less-than-impressive calves. Most of the time, a weak pair of calves is a product not of poor genes, but of undertraining.
The good news: Even if you don't share the huge-calf-muscle gene with Manny Pacquiao, you can still build formidable muscles in your lower legs. Sometimes, the hardest and smartest workers actually come out ahead of the genetically gifted. If you're only throwing in a couple of lazy sets at the end of your workouts—or, worse yet, ignoring them completely—it's time to start treating the area below your knees with some more respect.
Most guys find that their calves don't grow much. This means that you need to absolutely attack your calves if you want to see any increase in size and strength. Conventional training simply will not work—so here are 6 unique methods and a few exercises we swear by for growing those stubborn calf muscle fibers.
te: Do not use all of these methods at once, or your calves could end up over-trained, which will of course not contribute to growth. Pick two or three items from this list and change things up every few weeks.
Related: 50 Best Leg Exercises for 2024
6 Tips to Get Bigger Calves
1. Train Calves for 2-4 Weeks Straight
Train your calves on a daily basis for a period of two to four consecutive weeks before returning to your normal program. Use about 4 to 6 sets per workout, using a different exercise each day.
2. Train Before Bed
Every night before you go to bed, do a set of 100 slow, hard-squeezing standing calf raises with just your body weight. Do this in addition to your normal program. Go for maximum burn!
3. Walk on Your Tiptoes More
Wherever possible, walk around on your tiptoes rather than your flat feet. (That's why ballet dancers have powerful calves.)
4. Calf Raises on Stairs
Every time you encounter a staircase, do a calf raise up each step. On the way down, step onto the ball of your foot, as this will act like a plyometric movement for your calves.
5. Train Barefoot
Do like Arnold did and train calves in your bare feet (if your feet can handle it). This will increase the range of motion for any calf movement and will force a very intense contraction.
6. Do 2 Calf Workouts Per Week (Heavy and Light)
Try two calf workouts per week—one with very heavy weights for sets of 4-6 reps, and one with very light weights for sets of 25-50 reps. This will attack fibers that you probably have not been hitting with conventional workouts.
Related: These Calf Exercises Are Guaranteed to Bulk Up Skinny Legs
Workouts to Build Bigger Calves
1. Seated Calf Raises
Seated Calf Raises
Beth Bischoff
How to Do It
- Sit on a bench and rest the balls of your feet on a block or step, to start.
- Your knees should be bent 90 degrees and your toes pointed straight ahead.
- Allow your heels to drift toward the floor until you feel a stretch in your calves.
- w drive the balls of your feet into the platform and raise your heels as high as possible.
- That's 1 rep.
- Perform 2 sets of 25 reps.
Pro Tip
Hold dumbbells on each of your thighs to make the movement more challenging.
2. Single-Leg Calf Raise
Single Leg Calf Raise
Beth Bischoff
How to Do It
- Stand on a block or step with your left leg, keeping your weight resting on the ball of your foot, to start.
- Wrap your right foot around the back of the left leg to stabilize yourself.
- Allow your body to sink toward the floor and stretch your calf.
- Hold and then drive the ball of your foot into the surface as you raise your heel up.
- Complete 1 set of 30 reps.
3. Hole Calf Raise
Hole Calf Raise
Beth Bischoff
How to Do It
- Start by standing on a block or step with your feet shoulder-width apart.
- Lower yourself as if you were going to bury a squat.
- Come up as high as you can on the balls of your feet without extending your hips or legs.
- That's 1 rep.
- Perform 2 sets of 25 reps.
