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  1. #1
    Registered User adamgentile's Avatar
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    Growing calves - what's your sweet spot?

    The most stubborn body part for me to even show some growth has always been the calfs. I have slow twitch muscles and discovered high reps do nothing for me. I used to be a long distance runner and played lots of basketball growing up, always had skinny legs and calfs.

    I have found heavier weight and low reps are finally doing something. I have limited equipment in my garage so I setup an improvised a seated calf raise machine. My last set at 205lbs for 12.

    https://www.youtube.com/watch?v=0DsmNPzhjIY
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  2. #2
    Registered User ajdahlheimer's Avatar
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    I started incorporating skipping rope for 20 minutes a couple times a week in to my workout regiment about 3 years ago and it has done wonders for my calves. I never could get them to grow via any lifts either.

    -AJ
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  3. #3
    Registered User adamgentile's Avatar
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    Originally Posted by ajdahlheimer View Post
    I started incorporating skipping rope for 20 minutes a couple times a week in to my workout regiment about 3 years ago and it has done wonders for my calves. I never could get them to grow via any lifts either.

    -AJ
    Ironically I started skipping robe as well this past weekend. I timed my watch for 10 minutes, not easy! I had to take breaks, but my the calf's were feeling it!
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  4. #4
    Registered User NorwichGrad's Avatar
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    I do it CT Fletcher style.

    I command dat mu^&$#^%$er to GROW!

    This above all..
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  5. #5
    Registered User adamgentile's Avatar
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    Originally Posted by NorwichGrad View Post
    I do it CT Fletcher style.

    I command dat mu^&$#^%$er to GROW!

    Ha! I love this video! Haven't seen it in awhile. Nice one.
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  6. #6
    Registered User ajdahlheimer's Avatar
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    Originally Posted by adamgentile View Post
    Ironically I started skipping robe as well this past weekend. I timed my watch for 10 minutes, not easy! I had to take breaks, but my the calf's were feeling it!
    If you are looking for any pointers, I made a thread about it a while back.

    https://forum.bodybuilding.com/showt...hp?t=177219661

    It took me a LONG time and many hours of practice to actually learn how to do it correctly.
    Epic Beard Man crew

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  7. #7
    Death Metal Madman StinnerOzz's Avatar
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    Haven't found exactly what works for me, but have found the range of things that work via combination. The biggest thing for me has not been a) heavy weights, b) low weights, c) over-stretching, d) higher reps for ballerina-levels of ROM, e) anything that would fall under a Google search for "how do you REALLY make your calves grow?" or some such **** that you always see when you're up at night and praying to finally find the secret magic tips...

    Anyway, the most important thing for me has been improving on the mind/muscle connection and taking the brunt of the work off of my FEET and onto my actual calves. Shocking I know, but the feet tend to take over and my calves barely do the work most the time. That coupled with the usual good ideas of hard peaks, slow eccentric, controlled concentric, pausing to release the elasticity, etc. have worked well.
    Lifting. Hockey. Headbanging.

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  8. #8
    I love my power hour MrCarrot's Avatar
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    Funnily enough I think my calves were most prominent when I was a teenager and rode around a lot on a bicycle.

    These days I don't train my calves, I kind of feel they get worked doing squats and leg presses and I'm ashamed to say I just don't look at them very much!
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  9. #9
    Registered User adamgentile's Avatar
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    Originally Posted by ajdahlheimer View Post
    If you are looking for any pointers, I made a thread about it a while back.

    https://forum.bodybuilding.com/showt...hp?t=177219661

    It took me a LONG time and many hours of practice to actually learn how to do it correctly.
    Cool, I will check it out.
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  10. #10
    Registered User John Prophet's Avatar
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    my current working hypothesis is that its mainly about workload. In other words if u have small calves and u have been doing 6 sets per week....there is nothing you can do to make them SIGNIFICANTLY bigger with those same 6 sets per week. Over the course of whatever time frame (years) you need to work up to 30 or 50 sets per week or whatever.

    The most I have worked up to so far is 20 sets in a week. Then again last week I did 18 sets and 8 of those were also drop sets so who knows but its probably near equivalent to 26 sets.

    of course there is also intensity and various other factors but in the end I think its just about total workload per week etc.
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  11. #11
    Bored drudixon's Avatar
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    Anytime I put on 10lbs or more, my calves always seem to grow to compensate. I don't put fat down there so I think it's just all the walking and yardio I do.
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