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  1. #1
    Registered User AbstraqtArt's Avatar
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    Thumbs up How to get bigger calves?

    Hi, i?ve been training bodybuilding for a half year by now and my upperbody is ok but my calves are kind of small. Can anyone give me some tips or exercises to get BIG calves :P
    thx
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  2. #2
    Registered User MK2004's Avatar
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    Calves are notoriously stubborn. I train mine about 2/3 times a week heavy and with moderate reps (about 15 per set), also like to add some drop sets too every now and then. However, also found calves improved with heavy squats and deadlifts (the overall body builder exercises).
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  3. #3
    'Defiant to Injuries' Ironlife's Avatar
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  4. #4
    Registered User AbstraqtArt's Avatar
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    Thumbs up

    Originally Posted by MK2004 View Post
    Calves are notoriously stubborn. I train mine about 2/3 times a week heavy and with moderate reps (about 15 per set), also like to add some drop sets too every now and then. However, also found calves improved with heavy squats and deadlifts (the overall body builder exercises).

    Alright, I will try that. thank you!
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  5. #5
    inb4 "GTFO FAT MF" dan37542's Avatar
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    Originally Posted by AbstraqtArt View Post
    Hi, i?ve been training bodybuilding for a half year by now and my upperbody is ok but my calves are kind of small. Can anyone give me some tips or exercises to get BIG calves :P
    thx
    Calve raises? :P, I used to do 200 squats every 2 days on my tiptoes, and that worked out fine (You'll need insane balance).
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  6. #6
    Squat heavy Treme's Avatar
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    Here is my Calve workout (Dr. SQUAT came up with it. I take no credit).

    Workout A (one day rest)
    ALL STANDING CALVE RAISES
    -12x12 RYTHMIC REPS

    Workout B (two days rest)
    STANDING CALVE RAISES
    -10x12
    SEATED CALVE RAISES
    -10x12 RYTHMIC REPS

    Workout C (Three days rest)
    ALL STANDING CALVE RAISES:
    -5x5 HEAVY EXPLOSIVE REPS
    -5x12 RYTHMIC REPS
    -5x40 SLOW REPS

    Throw this in with your workout. I have seen good size gains from it.
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  7. #7
    Registered User nickasher's Avatar
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    i do 5 sets of 15 heavey weight hold at top and bottom for atleast 2 3 seconds
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  8. #8
    I didn't hear no bell! Rap_Rocky's Avatar
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    I've personally found a benefit from varying the sets/reps. I'd do my compound leg exercises, but also go heavy on seated calf raises and go for higher reps on standing calf raises. One week, I'd do 3 sets, another I'd do 4, another week I'd do drop sets, etc..

    Of course, you'd have to experiment yourself to see what works for you =]
    I can accept failure, everyone fails at something. But I can't accept not trying.
    I'm not out there sweating for three hours every day just to find out what it feels like to sweat.
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  9. #9
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  10. #10
    bail its the miscers mattyoung92's Avatar
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    Originally Posted by AbstraqtArt View Post
    Hi, i?ve been training bodybuilding for a half year by now and my upperbody is ok but my calves are kind of small. Can anyone give me some tips or exercises to get BIG calves :P
    thx
    Whats worked for me is using exadurated range of motion, where constantly doing mini reps when where walking around every day so the bet way to spurt on growth is the give them something UNIQUE

    so it makes sense that the range of motion should be completely altered, this tempo has worked best for me

    concentric phase tempo 1 up - than hold for 4 at peak contraction

    eccentric phase tempo 1 down - than hold for 4 and stretch

    play around with the rep range and see what your body responds to best, for me its around 10 reps.
    I'm most lickly eating right now.
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  11. #11
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