Want Your Calves to Grow? Try These 3 Elite Tricks

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)


  • 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!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

3 Reasons to Take Iron Supplements for Fitness Goals

Who isn’t looking for a way to improve fitness performance and results? While a healthy diet and consistent exercise is still the foundation of any fitness success, dietary supplements may also play an important role in helping you. The problem...

2018 The Year of YOU!

Happy New Year!  Now that the month of feasts with family and friends is over, it’s time to focus once again on our fitness goals and determine out how to sculp ourselves into the image we desire. We’ve all got...

The Benefits of Using Saunas and Sauna Suits

Saunas and Sauna Suits Who doesn’t love spending a few minutes in a sauna or steam room after a challenging workout?  Your body and your mind relax, the tension in your muscles goes away, your sinuses clear up, and you...

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Featured IN