Subj: Add 2 inches to your calves in under 6 months using my method.
How to Develop Calves Quickly
If you’re part of the ‘No Calves Club’, listen up.
I’m going to show you how to build your calves regardless of your genetic disposition.
If you don’t have calf muscles, it’s because you don’t train them.
Don’t believe the lies that calves are strictly genetic. If you can build your arms, you can build your calves.
If you train your calves as much as you train chest and arms, you will have calve muscles.
Most people don’t know how to train calves because they never train calves!
Or, they start training calves but see no results due to incorrect training and stop training them due to discouragement.
Strong Calves show honest strength and serious dedication. If your calves don’t show up, it means you don’t fully show up to training.
Calves are one of the most visible muscles, and indicate strength and power, much like the forearms.
Models and actors make it a point to train calves because they know this. It makes them look jacked and strong.
How to Build Calves
Calves are a tough, dense muscle that need a lot of stimulation.
Calves are also VERY strong and require heavy weight to grow.
I’ve added over two inches to my calves in 6 months using the training method below.
Train Calves 2-3 times a week
Calves can stand a lot of volume. Even if they are a little sore you can still train them. I do calve raises as a warm up on non- leg days, because I want to get my 2-3 calve training days in.
Train the Back and ‘Front’ of Your Calves!
Understanding this will take your calve training to the next level. This is what most guys don’t understand and it’s too bad because when you get this, your calves will BLOW UP.
When I’m on the leg press machine, I push the weight up with my tippy toes. My big toe and ball of my foot are supporting the weight.
Then, I let the weight desend SLOWLY until my toes come back as far as possible.
I concentrate on pulling my toes back toward my body.
This builds the outer part of your calve and makes you calves look WIDE when seen from the front. You will feel this working on the outside of your shin bones.
Train on Your Toes
All the weight should be supported with you big toe and ball of your foot.
Push the weight as far as you can, image trying to move up on your tippy toe like a ballerina.
This is how you get full muscle engagement, total muscle contraction, and make your calves big and sharp!
Always Get a Full Stretch
You need full calve contraction and full calf stretch each and every rep.
When lowering the weight, imagine pulling your toes back to your shins. Hold this stretch for 2-3 seconds and really feel the calves working.
Keep Your Knees Bent Slightly
Always, Always ALWAYS, leave your knees slightly bent when training calves. This engages more calves muscles and is a safety precaution.
If you straighten your legs while training calves, you could seriously injury your knees. (Like fold your knee backwards, like an Ostrich. Don’t mess this up.)
How I Train Calves (and added 2 inches to each leg)
I really only use two exercises for calves: Calves Raises on the leg press machine and Seated calve raises on the designated calves machine.
Here’s an example of a one of my calve blasting workouts:
To start, I put 2 45-poun plates on the leg press machine. I will do 25-30 reps of calve press using both legs. My goal is to warm up my calves, feel a little burn, establish mind-muscle connection, and stretch them out.
Then I at 2 more 45-pound plates and do the same thing.
After that, I add 2 more 45-pound plates and do 20 reps. this is my first working set.
- 6, 45-pound plates for 20 reps
- 8, 45-pound plates for 20 reps
- 10, 45-pound plates for 18 reps
- 12, 45-pound plates for 15 reps
- Keep going until you can only do 6 reps.
I will sometimes do 2 sets of single leg calf presses with low weight. This is important to ensure your calves grow at the same rate. it also thoroughly torches your muscles 🙂
Calve workout Method number 2:
Using the leg press machine, find a weight that you can do 20 reps MAX. You should struggle to get 16-18 reps and force yourself.
Then, do 4 sets of seated calve raises. 20 reps, nice and slow using the same guidelines you did for leg press.
After this, your calves should be toast. Test this by standing up on one foot and going on your tippy toe. If you find this hard to do, your workout is complete!
Calves Take Intense Training to Grow
Don’t buy into the lie that calves are genetic.
Your calves have the same genetic makeup as the rest of your body. You can grow those other muscle groups, you can grow your calfs using the same formula.
Everyone can have nice large calves, it just takes work.
Look at historic photos of men and women. All of them have strong calves and legs – not one chicken leg in sight.
They built them by walking hiking, climbing and marching many miles a day. Often while carrying things.
Calves are used to a lot of work over a sustained period of time. Over and over again each day. That’s one way to build your calves -Or, you can train them intensely 2-3 times a week using my method.
Don’t use genetics as an excuse like most people do. It’s easy to believe it because it’s easy to opt out due to common believe calves are genetic.
You can outwork your genetics – I know skinny dudes that have big calves. These skinny guys with big calves are avid outdoorsmen. They, hike, camp and adventure for days on end. No chairs or cars in the wild. You have to walk with your own two feet to get anywhere.
You build calves with direct train like anything else. Don’t let anyone else tell you no different.