The Secret to Big Calves - Iron and Grit Fitness

So your calves won’t grow huh?

Probably because you have ‘bad calf genetics’ right?

Ha! That’s the oldest excuse in the book. People say they have bad calve genetics when they need an excuse not to train them.

Don’t cope out. Do this instead. This is how I added 2 inches to my calves in a couple months.

Your calves can grow but you need to change them appropriately, so stop lying to yourself. Seriously, when was the last time you trained your calves with the same fire and consistency that you train your chest or arms?

Here’s something I suggest you try if you want to improve the dimensions of your lower leg.

How to Build Calves

I made a video to demonstrate the best way to train calves. Take a look and let me know if you have any questions.

This is my favorite way to train calves. It’s also the most effective method that I’ve found. All you need is the leg press machine.

Since calves are 50/50 slow-twitch muscle fiber and fast-twitch muscle fibers we will train them with a combination of fast/slow reps and light/heavy weight. Most importantly, we will maintain SIGNIFICANT time under tension and MAXIMUM contraction/stretch of the calve muscles. (And remember, never fully look your knees. Your legs should be 95-99% straight but never locked out for safety reasons.) There are three parts to this calve workout. Let’s begin.

Calves Training Part 1) Deep Stretching with Mechanical Assistance

First, start with one 45-pound plate on each side. Use this to stretch your calves one leg at a time. Hold the stretch for 10 seconds. Let the weight pull your toes back toward you until you feel a nice stretch in your calves. After 2 or 3 stretches of each leg it’s time to begin.

Part 2) Slow Reps

Here you will do reps in 5-second portions. Break the movement into 4 parts 1) lifting 2) top hold 3) lowering 4) bottom hold. Take 5 seconds for each portion. 5 seconds to lift, hold top of lift with maximum muscle contraction, slowly take 5 seconds to lower the weight, and a 5 second stretch at the bottom.

Now that you get the idea, add another 45-pound plate to each side of the leg press machine (4 plates total). Place both feet on the platform. The balls of your feet should be fully on the platform, everything below that should be under the platform. Perform 10 reps like this; each rep taking 20 seconds to complete in total.

Part 3) Increase Weight Pyramid Style

After you complete your 10 slow reps, add a plate to each side and sit back down in the leg press machine. Perform as many calve press reps as you possibly can with FULL AND COMPLETE range of motion. Keep going until your range of motion is cut in half due to fatigue.

Then, add another plate to each side and do it again. Repeat this process until you can only do 5 reps. Your calf should be PUMPED by now. Move on to part 4.

Part 4) Drop Sets

Reduce weight by half and do a set of as many reps as possible. then reduce by half once more and do as many full reps as possible. Congratulations you are now on your way to exquisite calves.

Just a fair warning, friend:

This type of training is not for the faint of heart. It will hurt. A lot. The next 4-5 days with be painful. You will limp around like a wounded animal. That’s the price you pay for great calves. (And for neglecting them for so long.) Let it Serve as a reminder to never neglect them again. Train them hard and heavy from now on and you won’t have to relive this painful experience.

You can train calves daily if you’d like. I recommend training calves 3 days per week. Ideally Monday, Wednesday and Friday.

Now that you know what to do, all that’s left is to load up the machine and get to work.

Don’t forget to leave a comment with your calve measurements before you start. Then come back in a month once the deed is done and report your progress. You won’t believe the results.

Have fun,

Jordan

Calve Training FAQs

How often should you train calves?

Now, all that’s left is to load it up with a few plates and get to work.

What exercises give you big calves?

The ones mentioned above. Plus Donkey Calve raises and walking on your tippy toes for hundreds of steps

How to grow calves with bad genetics?

False premise. You don’t have bad genetics, just bad calve training. Please re-read article for the ‘bad calve genetics’ cure.

How to get bigger calves at home?

Donkey Calve Raises. Stand on a 4-inch block, lean over and plant your forearms on something sturdy. Have an attractive lady or two hop on your back and perform 50-100 calve raises.

How to get bigger calves for skinny legs?

Perform calve exercises mentioned in this article and eat steak and eggs.

How to grow massive calves?

Perform calve exercises mentioned in this article 3-4+ times per week and eat LOTS of steak and eggs.