One of the most common complaints from guys is how their calves won’t grow no matter what they try. With the amount of information out there for how to gain serious muscle to your chest, back, and quads, it’s easy to see why these are rarely considered troublesome muscle groups.

Calves, on the other hand, have been labeled as some of the most stubborn muscles on your body. Let’s take a look at the best tips and tricks that the pros use to boost the size of their calves.

  1. Prioritize Your Calves

First off, you need to prioritize the muscles you want to grow. You probably have no problems with getting in that chest or back workout so why are you skipping that calves workout? They may be a secondary muscle group but if size is what you’re after, you need to put them in the spotlight.

We would recommend hitting your calves at least twice a week. Ideally, you’ll be hitting them three days per week, not including stretching. Try this total body, calf-focused workout schedule and remember that it’s okay to pair them up with other muscle groups.

Monday: Legs + Calves

Tuesday: Chest + Shoulders

Wednesday: Rest

Thursday: Back + Calves

Friday: Core + Arms + Calves

Saturday: Rest

Sunday: Rest

  1. Go for Failure

When it comes to the number of repetitions you need to be doing to increase the size of your calves, you’ll want to go until you reach total failure.

Failure sets are when you perform as many repetitions as possible. You have to keep going until you’re physically not able to continue. The important thing is to use perfect form throughout. If that means you can only achieve 18 repetitions with perfect form, then so be it. Go until the muscle gives out without compromising form.

  1. Mix It Up

Since your calves are so stubborn, it’ll be important to keep them guessing. The way to do that is to change your workout’s acute variables every 4 to 6 weeks. Here are a few things you’ll want to try:

Amount of Weight

  • Try increasing the weight to 85% to 95% of your 1RM – Will result in less repetitions
  • Try decreasing the weight to 65% to 75% of your 1RM – Will result in higher repetitions

Rest Break

  • Shorter rest breaks (60 seconds or less)
  • Longer rest breaks (90 seconds or more – Use when you increase your weight)

 Exercises

  • Standing Dumbbell Calf Raise
  • Standing Calf Press Machine
  • Seated Calf Press
  • Calf Jumps

Foot Positioning

  • Toes turned inward
  • Toes straight ahead
  • Toes turned outward

 

Tell Us What You Think!

Were you suffering from small calves?

How did you solve your chicken legs problem?

Let us know in the comments section below!

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