Gain in calf size... Not happening?

[bloodthirsy99]

Hello everyone I am writing this post because I have tried to train calfs 3 to even 4 times a week switching from more weight doing 4 sets of 8 reps, to even trying less weight and more reps around 3 sets of 15 reps to even 20 reps to see if I could get a gain in my calfs, nothing is working no matter what calf workout, or machine I use... Is there something im doing wrong? I heard your calfs are hereditary? True? Thanks!

[Liet]

Something that helped me was switching from wearing shoes to going barefoot during calf raises. It allowed me to get a much better ROM.

[kkuhl10]

im havin the same problem. Even if it is genetic there should still be ways to make them bigger tho right?

[bloodthirsy99]

I could see how that might help! Thank you!

[kanis999]

Make sure you calf contractions are slow and deliberate, not loose/fast/bouncy like the majority of the kangaroos I see bouncing around the gym.

[MLindsay91]

Make sure you calf contractions are slow and deliberate, not loose/fast/bouncy like the majority of the kangaroos I see bouncing around the gym.

^This.

[Palladin49]

bloodthirsy, calves, like any other bodypart, can be a genetic blessing. On the other hand, you can overcome that with hard work, just like any other muscle group. I have monster calves, built with pain. I don't want to tell you how to train, but in my opinion, 3-4 times a week is too much. I do twice a week, as I have two leg days in my split. Try training your calves first on the days you wnat to work them. Do seated, standing, and donkey raises. Go as heavy as you can, as long as the reps are slow, controlled, and you work through the whole range of motion. The guy who said try taking your shoes off was right, too. If you train in gym shoes, its like doing calf raises on a matress, there's just too much cushion to go slow and controlled. Also, try alternating between pointying your heels out, in, and straight back to recruit all the different muscle fibers. Good luck!

[DJAuto]

I also have high difficulty developing the calf muscles.

http://forum.bodybuilding.com/showth...hp?t=121250931

[powrfrk]

I've found my calfs have responded to heavy, slow...full rom seated and donkey raises...6-8 reps and heavy....toes in, toes out...and always finishing with raises on the leg press has worked wonders for me...also be patient....they are stubborn and 2x a week as stated before should be plenty....GL!

[MLindsay91]

You have the right idea as far as training frequency. In my opinion and based off of some reading, calves tend to respond better to being worked frequently and in higher volume. 4 times a week is excessive though. Unfortunately genetics does play a role, I am naturally tall and skinny so getting big bulky calves isn't going to be on my list of life accomplishments lol.

As with building mass on any muscle, go for heavy weight, however since calves respond to higher volume and frequency, do the heaviest weight you can for 12-15 reps. Also be sure to do standing AND seated calf raises, because the calf is compose of two different muscles, the gastrocnemius and the soleus, so they need to be targeted from both activation points.

As kanis999 said, keep your motions slow to really contract them. If you consider the physics of everyday calf usage you'll understand. For example when running, your calves are contracted quickly and explosively since you are moving from foot to foot; they don't take the time to fully extend from your toes pointing up towards your knee and back down as if your heel is going to touch your ankle. Because your calves aren't used to slow, full range of motion extension from everyday activity, working them slow will allow the muscles to activate and contract fully, ultimately allowing you build up your strength. As we know, strength = more weight = more mass and blah blah...not trying to turn this into broscience lol. Consider these things and best of luck, hope I helped!

[FeelTheFear]

5-12 reps


2-3x a week

4 second negative

explosive positive


PROGRESSIVE OVERLOAD

EAT ENOUGH

[bloodthirsy99]

Sounds good! thank you everyone for the help!

[ironwill2008]

...Is there something im doing wrong?

Yes. You're expecting miracles overnight.

Train them consistently for several years, and they'll improve.

I heard your calfs are hereditary?

Of course they are. So is every other part of your body. That doesn't mean you can't improve them from what they are now.

Consistent training over a long period of time.

[RevSpunkwater]

4 second positive, 2 second static, 4 second negative. Do this, and either your calves will grow or they will fall off the bone.

[89gta]

Yes. You're expecting miracles overnight.

Train them consistently for several years, and they'll improve.

Of course they are. So is every other part of your body. That doesn't mean you can't improve them from what they are now.

Consistent training over a long period of time.

So true! Rome was not built in a day.

Consistency and decication to progressive poundages in good form over a period of years will yield the results you desire.

[nickolas388]

Make sure you calf contractions are slow and deliberate, not loose/fast/bouncy like the majority of the kangaroos I see bouncing around the gym.

i find doing calf exercises explosively helped build my calves a lot. i feel like you have to hit the fast twitch muscle fibers with calves to make them grow (for me anyways).

also.....

http://www.muscleandfitness.com/vide...62-calves-cows

[MrSinister]

I heard your calfs are hereditary?

You heard very correctly, basically people with good calf genes will have good calves even if they never worked them, then they will tell you oh its from soccer or skating or whatever, they will try and think of some activity they did that they try to attribute to them getting huge besides the obvious genetic gift.
Saying its genetic, it doesnt mean you cant make them grow, it will just be a very long road and they still should be trained with all the intensity of anything else you hit. Keep mixing things up like you are, play around with slow form, long pauses, stretches e.t.c..