How to grow your calves
Nikola Man
This is the final article in the series. As usual we will start with some basic anatomy:
The calves consists of two main muscles – the soleus and the gastrocnemius. Gastrocnemius (or gastroc for short) has two heads and it also crosses two joints meaning it’s a biartcular muscles (performs functions off of two joints). Unlike the gastroc, the soleus (which is beneath the gastroc) only acts on the ankle joint. This distinction is crucial for optimizing the training program for calf development, but more on that later.
On to the volume concepts:
Minimum volume (MV)
In order to maintain calf size you will have to perform around 6 weekly sets. I recommend the follow two structures
Monday – 3 sets of standing calf raise
Wednesday – 3 sets of seated calf raise
OR
Monday – 4 sets of standing calf raise
Wednesday – 2 sets of seated calf raise
Minimum-effective volume (MEV)
If you want to achieve at least some growth, it’s best that you do around 8 weekly sets.
Monday – 4 sets of standing calf raise
Wednesday – 4 sets of seated calf raise
OR
Monday – 5 sets of standing calf raise
Wednesday – 3 sets of seated calf raise
Maximum recoverable volume (MRV)
The most I would recommend to anyone is around 16 sets per week. Some people could go up to 18 or 20, but I think that 16 is a solid number for most individuals.
Intensity and frequency
The recommendation for intensity is that you keep most of your sets between 8 and 20 reps, taken sufficiently close to failure. If you are dissatisfied with your progress over a longer span of time, then it might be a good idea to try heavier sets, with 5 or 6 reps.
Frequency is simple, 2 sessions per week is just fine. You could do 3 or 4, whatever works best with your schedule is the way to go.
Exercise selection
Usually I leave videos here, and I will for some movements, but I would like to explain two exercises myself because most people get this wrong, ever experienced lifters and experts.
Standing calf raise
This exercise should be performed in the following fashion:
Load it fairly heavy, so that you can get somewhere between 5 and 10 reps
Explode up (fast concentric)
Pause and squeeze at the top for one second
Slow negative, descend for around 3 seconds
Pause at the bottom for 1 or 2 seconds
Rest for 2-3 minutes
Standing calf raise
Seated calf raise
This exercise should be performed in the following fashion:
Load it lighter, so that you can get somewhere between 12 and 20 reps
Lift the weight for around 2 seconds (moderate concentric)
Pause and squeeze at the top for one second
Slow negative, descend for around 2 seconds
Pause at the bottom for 1 or 2 seconds
Rest for 60-90 seconds
Seated calf raise
Other variations
Tips for making a program
Coming back to the thread I started in the anatomy section. For optimal development you want to include a seated movement (where the leg is bent at the knee) and a standing movement. That way both the soleus and the gastroc will be optimally active during your exercises. Soleus will be the main contributor in the seated variations, while gastroc takes over the standing variations.
Another big tip is to avoid the trap of using the elastic power of your Achilles tendon. You avoid that by pausing at the bottom of each repetition. The reason why some people can “lift” a ton of weight on any calf raise is because they are swinging the weight up with the help of their tendon. Usually those individuals have tiny calves but think they are strong as hell. They do not and they are not. Don’t be like them.
I have a quick warning here, if you’ve never done calf exercises in the fashion I described in the exercise selection section, you will be in serious pain and this is not a joke. You will most likely have serious issues just trying to walk. Just be aware of that.
Other important comments
I have only one comment, but it might even be the most important one of the whole article. Developing calves takes time. A lot of people get discouraged with their results after 3 or 6 months and then start either slacking or not doing calves at all. Please, do not give up on your calves. Apply the principles you learned in this article and then consistently try to get stronger and you will be on your way to monster calf development.
Here’s a picture of a 24-year-long journey to big calves. Yes, it took him that long. Don’t give up.
Jeff Alberts