How to get bigger calves!

Arnold struggled to build his calves to look like this...

It has been said that we always want what we can’t (or don’t) have.

 

I can clearly remember the first time I observed a competitive bodybuilder in peak condition. What struck me wasn’t the size of his biceps or delts- it was his calves that left an indelible impression- they looked like a pair of upside down hearts carved out of granite!

 

 

I have always wanted bigger calves and have struggled for years with developing this “stubborn” body part.  You name it and I have tried it- drop sets, heavy weight/ low reps, light weight/ high reps, seated, standing, machines, free weights and on and on and on.

 

No matter what I did I could not seem to even come close to even looking like I trained calves.

 

What ticked me off even more was when I would see guys who didn’t even work out yet had better calves than I did!

 

I am not the only one with this problem either. According to the American Society for Aesthetic Plastic Surgery 1,170 calf implants were performed in 2003, up from 149 in 2002, and now estimates are that 1,500 of these surgeries are performed every year on both men and women.

 

And this doesn’t come cheap. The national average surgeon’s fee for calf implants is over $3,000 plus hospital fees. A nice, sexy pair of calves will run you as much as $10,000 when it’s all said and done.

 

However it doesn’t have to be that way. I am pleased to announce that I have finally found something that works AND it won’t cost you a dime.

 

When we talk calf workouts and how to get bigger calves we are talking about three muscles- the gastrocnemius (the heart shaped muscle you see when you stand on your tip toes), soleus (the muscle beneath the gastroc and just above your heel) and the tibialis anterior (the muscles that allow you to lift the front of your foot up off the ground).

 

Calf workout tip #1

Lose the shoes. Your shoes are great for providing support but they can limit your calf development big time. The typical running shoe or cross trainer does not allow for enough flexibility in the foot. The next time you perform your calf workout I want you to do it barefoot. Yes, I know that this may raise a stink in a public gym (pun intended) but just make sure your toe nails are nice and trimmed and wash your feet before you go to the gym. However, please keep in mind that the exercises I am about to show you can be easily performed at home.

 

Calf workout tip #2

Rise up onto your tippy toes. Your calf muscles are very resilient and are subjected to constant use. Whenever we walk our calf muscles are engaged. However, when we walk our calf muscles are subjected to a limited range of motion. Think about it- when was the last time you walked and rose up fully onto each foot at the top of every step?

Walking in this fashion would look pretty silly (and take you twice as long to get to your destination) but it would serve to improve your calf development big time!  Therefore the next time you train your calves I want you to focus on raising up as high as you can. Try to be like a ballerina (they always have great calves) and rise up onto your tippy toes with each rep.

 

Calf workout tip #3

Slow down. The tempo or speed of a repetition is something I have wrote about extensively. Don’t perform your calf exercises like it is a race to the finish line. Always lower using control and rise up explosively. This will extend the time under tension and this is important if you want to bust through a growth plateau.

 

Calf workout tip #4

Train your calves every day. Calves and forearms are perhaps the only muscle groups where I would recommend that you try this. For the next 4-6 weeks I want you to perform the following calf workout every single day. I can already hear the naysayers screaming about “overtraining” but that is kind of the point. When you want to grow a particular body part overtraining can actually be beneficial- provided that you allow for a period of recovery and super compensation. This is just a fancy way of saying that after the 4-6 weeks are done take a week off from training calves entirely and then switch to a different program.

 

Calf workout tip #5

Track your progress. Whatever is measured improves. Take a measurement of both calf muscles before starting this routine and then measure again 4-6 weeks later. Be prepared to be amazed by the results.

 

Calf workout tip #6

If after 6 weeks of diligent and consistent effort your calves still resemble a pair of Q tips then you may benefit from something known as ART or Active release Technique. ART is a type of massage method that helps to stretch the fascia that covers our muscles (like a sausage casing). When the fascia is stretched it can allow for more room for muscular growth. However, be prepared- ART is no joke and it is not painless. During your ART session is the ideal time to remind yourself of the old adage “no pain, no gain”.

 

Your daily calf workout

As discussed, perform the following workout 6-7 days per week for the next 4-6 weeks:

Standing calf raise (barefoot) X 100 reps in succession

Followed immediately by tip toe walk w/dumbbells (10-20 steps)

Followed immediately by jumps X 10

 

Here is a video I shot demonstrating the exercises:

 

 

MORE ARTICLES:

Here is one of my favorite treats- Protein pudding Give this a try the next time you need a sweet fix!

Have you ever wondered what it would be like to eat like a vegetarian? Did you think it would be to strange? Check out this 1200 calorie vegetarian meal plan and you will see that it is actually very tasty!

I have had many requests for meal plans over the years and BY FAR the most requests are for a 1200 calorie meal plan. Here is one that is actually good for you.

Circuit training is one of the FASTEST ways to get in shape. In this post and video I show you what I believe are the best Circuit training exercises.

Wouldnt it be great if you could know  the Best way to burn fat? Just think of the time that could be saved! Read more to find out…

There are many hormones that can impact your body composition. Find out what the Fat burning hormones are and why they are important to your fat burning success.

Overtraining can happen to ANYONE and it may be ruining your progress in the gym. Discover the  Overtraining symptoms that you should be looking out for.

Vtamin D deficiency is no joke. If you live in Canada or any of the northern states then you need to know more about Vitamin d weight loss.

Fasting to lose weight is the hottest topic on the web right now. In this article I outline how you can use this technique for faster weight loss.

The Best breakfast for weight loss is not what you have been told. If your idea of a good breakfast is a bowl of Cheerios in 2% milk then you bettter read what I have to say as it can change the way you look and feel forever.

Estrogen could be the reason why you cannot lose body fat. Check to see if you exhibit any Estrogen dominance symptoms and what you can do about it.

The typical methods of tracking weight loss are full of flaws. Learn How to track weight loss the right way.

How often should you exercise in order to achieve your desired goal? The answer may surprise you.

The Best shoulder exercises are probably the ones you are not doing. Learn how to train your shoulders to avoid injury.

In order to know what the Best arm workouts are you need to understand positions of flexion or P.O.F. Read and watch the video and get better arms!

Rotator cuff exercises are a necessary part of any workout program. I have experienced a rotator cuff injury in the past and it is no joke! Read this post and learn from my mistakes.

Bad habits. We all have them but how can we break free from them? Read my take on How to break bad habits.

Chocolate milk after workout? Don’t believe the hype- find out why I would NEVER have chocolate milk after a workout (or any other time).

Body fat percentage calculator. The best way to track your progress and you can use it for free.

In this video I explain what I believe to be the Best muscle building supplements.

Are you afraid of losing muscle? Do you think fasting is wierd? Read all about Fasted cardio and muscle loss in this informative post.

Coregasm.This explains why some women are smiling in the gym!

Estrogen dominance is a big problem for some women. Learn the Estrogen dominance symptoms you should be watching out for.

How much exercise do I need in order to get results? You may be surprised…

Here are some of my best Weight lifting tips. Use them wisely.

Sea salt vs table salt- Is there really a difference between the two?

I am a big fan of Periodization training so read this to find out why.

Here are some simple Tips for a flat stomach.

I love working out simply because I get to drink my tasty After workout shake!

Working out is just the stimulus- recovery is when the magic happens. Learn my best Muscle recovery tips.

What are good carbs? Find out if the carbs you are eating are doing you any good.

The best meal replacements may surprise you! I use meal replacements from time to time and have learned a few things about them.

Branch chain amino acids can help you build more muscle. Here are some Bcaa benefits

I LOVE coffee! Coffee is awesome and there are many Health benefits of coffee

Kim Kardashian has a nice butt. Here is the Kardashian workout that helped her get that body.

There are thousands of exercises you could be doing- here are what I think are the Best exercises

Here are 4 fat loss mistakes you should avoid in order to get lean and lose your belly fat!

All foods are not created equal. Learn my favorite Muscle building foods

Who doesnt appreciate a nice backside? If your butt is too small read How to get bigger buttocks and change it!

 

 

 

This post was written by

Bruce – who has written posts on Cutting edge muscle building and fat loss secrets.
bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

Email  • Google + • Facebook  • Twitter

If you enjoyed this post, please consider leaving a comment or subscribing to the RSS feed to have future articles delivered to your feed reader.

About

bruce krahn is a best-selling author, writer, researcher, personal trainer and professional speaker. he has coached people for two decades both in person and online. he created this site to be an honest source of useful, practical information you can use to improve your health, build muscle, lose fat and get the lean body look.

2 Responses to “How to get bigger calves!”

  1. jane says:

    thanks for the tips. i will give these a try!

  2. Ray says:

    AWESOME sounds great, thanks for sharing will def try!

Leave a Reply