5 Ways to Get Bigger Calves

get bigger calves by doing these 5 workouts and exercises
The Calves are one of the most stubborn muscles to grow and develop.
But for some people it seems like the complete opposite.
The lucky ones are blessed with great genetics and are given big, defined, and rounded calves at birth. Some of them never pay attention to their calves and have never done a set of calf raises in their life!
The rest of us seem to be born with twigs for legs that not only carry our body, but also carry our insecurities about our small legs, shame, and envying of those with bigger calves.
People with twig legs often try to make their legs bigger by doing set after set of calf raises week after week.
But they often have nothing to show for after all the work they put in.
Does this sound familiar?
The experience is very frustrating and demoralizing and makes you wonder if you are destined to have small lower legs forever…
The answer to that question is NO!
Genetics do play a part in calf development and size, but with hard work, persistence, and a little bit of science you or anyone will have bigger calves in no time!

Want the best leg workout to go along with this calves workout? Check out my legs post!!

The Calf Muscles and why they Refuse to get Bigger

Add mass to your calves with this calves workout and get bigger calves
As I said before, the calf muscles are extremely stubborn and often refuse to get bigger. The reason behind this phenomenon is because the calves are endurance muscles.
Think about it.
Every time you walk, jog, run, go up stairs, go down stairs, stop, go, or pretty much move you are using your calves.
Not only that, but your calves have taken a beating day after day, year after year since the day you were born.
By now you’re probably wondering why everyone doesn’t have big and defined calves with all the work your calves do everyday!
The reason why is because your calves have been building different kind of muscle fibers (the endurance kind; slow twitch).
More often than not, the people you often see with big and defined calves are athletes.
This is because they use their calf muscles in an explosive manner and build fast twitch muscle fibers.
All the cutting, sprinting, jumping, and turning they do results in muscles that are ready for that load and strain. And for the calves those types of muscle fibers tend to give the look a lot of people want.
Notice the difference in training between athletes and doing repetitive calf raises over and over again.
Athletes train and use their calves differently than they are already used to and in an explosive manner. Repetitive calf raises often are done quickly and resemble the same load and tension walking/jogging already puts on your calves.

How to get Bigger Calves

As I mentioned before athletes and bodybuilders have bigger calves because they train their calves differently.
This doesn’t mean that you have to start playing a sport or pick up a sport you quit a while ago to build bigger calves.
You just have to train them differently. And fiercely!!!
When working the calves you must be explosive (this does not mean doing like 20 calf raises in 10 seconds by only going halfway up) or you must train them in a way that is different and will put a different stress or load that your calves are already use to.
Here are 5 ideas on ways to work your calves.

1. Explosive Calf Raises

This workout is very simple but you just do your calf raises differently than you would normally do them.
When going up, explode up quickly and hold at the top for 2 seconds. Go back down slowly and hold at the bottom for 2 counts.
5 sets 10 reps

2. Calves Hell

Make sure when doing the calf raises you explode up, squeeze and hold for a count, and go back down in a controlled manner.
Don’t be doing any half reps on me.
1. Pick one calf exercise
2. Grab weight or use enough weight that you’d normally do 20 reps with.
3.Your goal will be to reach 75 reps
4. Do as many as you can (probably 20-30 if you have enough weight)
5. Rest and wait until the burning stops
6. Continue from what rep you were on and do as many as you can (even if it’s 5)
7. Keep going until you reach 75
8. Either up the weight or do 100 reps next time you do it!

3. 10 Count

Do this workout on a seated calf press or machine.
1. Load up a good amount of weight that you’d usually do 15 reps with.
2. Go up slowly and squeeze at the top for a count
3. Go down slowly and hold at the bottom for a count
4. When you get to the 5th rep hold it for 5 seconds when you are up and flexing and hold it for 10 seconds at the bottom
5. Continue and do 5 more reps how you did them before
6. On the 10th rep hold it for 5 seconds when you are up and flexing and hold it for 10 seconds at the bottom.

4. Athlean-X Calf Exercise



5. Muscle and Fitness Calf Workout Ideas

I got these workout ideas from Muscle and Fitness. Go check out their article if you want more information.
I got these workout ideas from Muscle and Fitness. Go check out their article if you want more information.
1. For a period of 2-4 weeks, train your calves on a daily basis before returning to your normal program. Use about 4-6 sets per workout, doing a different exercise each day.
2. Every night before you go to bed, do a set of 100 slow, hard-squeezing standing calf raises with just your body weight on top of your normal program. Go for maximum burn!
3. Wherever possible, walk around on your tiptoes rather than your flat feet. Ballet dancers often have awesome calves.
4. 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 almost like a plyometric movement for your calves.
5. Try doing two calves 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 haven’t been hitting with conventional workouts.
6. Do as 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.
Don’t use all of these methods at once, or your calves could end up over-trained, which won’t contribute to growth. Pick two or three items from the above list, and change things up every few weeks.
Don’t use all of these methods at once, or your calves could end up over-trained, which won’t contribute to growth. Pick two or three items from the above list, and change things up every few weeks.
Follow one or all of these workouts/exercises and you’ll get bigger and stronger calves in no time. Just remember that big calves don’t come over night.
Be consistent and keep your end goal in sight.

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Hey I'm Mr.Workout! I have a passion for lifting, working out, the gym, and helping others out! Thanks for stopping by and reading my content! Let me help you on your journey. Join the GAIN TRAIN today and get post updates, free workouts, tips and tricks, and more!

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