Problem With Calves?

There are multiple reasons why any muscle group is resistant to growth, this is no different when it comes to your calves. However, one of the most common factors which cause a huge percentage of people to struggle with calf growth is NOT what you might think. . . Ankle Mobility. 

It's very common to suffer from poor ankle mobility due to an extremely tight Achilles tendon. 

As a result, your range of motion within your calf muscles is drastically reduced which means you will struggle to get the contraction you need in order to fully stimulate the calf muscles. 

How often when you train calves do you find a lot of the pain is in the arches of your feet and the contraction within your calves is limited? To test this, see how hard you're able to make your calf muscle at full flexion. Potentially you'll find it's limited at best. 

To really make your calves grow you must overcome this issue. 

Here's a 3 step plan for you to significantly improve your ankle mobility and as a result make your calves grow better than ever before.

Chest & Calves workout on 3/30/16

A video posted by Ian Heydecke (@bodybyian) on Mar 30, 2016 at 3:12pm PDT

Incline Hammer 4 x 20, rest - pause, Go halfway then come back down then do a full rep. That's one rep.

Smith Flat Bench press 4 x 20, SAA

Cable Crossovers 5 x 12-15, last set do 100 reps, rest - pause.

Seated Calf Raises 4 x 30, do 10 reps then hold for 10 seconds and repeat til you hit 30 reps.

Standing Calf Raises, 10 reps, then 10 bodyweight reps and repeat til you get to 100 per set. 4 sets.

Cardio (video)
10 rounds of 30 seconds intervals.

Back, Calves & Cardio Workout

Back, Calves and Cardio
Pull-ups 4 x 8-10
Giant Set 4 x 8-12
Upright rows
High rows to the neck
Face pulls
 
(Here's the video that I learned this exercise from)
Rear Delt raises
Lat Pulldowns Triple drop 3 x 12-15
T-bar rows 4 x 8 superset bent over rows to failure
Superman Rows 4 x 8

Calves
Single leg calf raises 3 x 12-15
Standing Calf Raises 4 x 15-20 (toes pointed in)
Seated Calf Raises 4 x 20 x 25

Cardio
Step mill aka Becky 20 mins with Training Mask

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Make My Calves Grow!!

MAKE MY CALVES GROW! Yes, it is true that genetics play a role in calf development. This does not mean they don't have the opportunity to grow. It just means that you'll need to work a bit harder than someone who is genetically blessed.

Here are my best tips to growing bigger calves.
- Hit your calves multiple times per week. When I say multiple this could be up to 3-5 times per week. Hit them on days you train your upper body. Separate them on days you Squat and deadlift.
 
- Make sure that on each repetition you really feel your calves contracting and stretching. Too many times I see guys in the gym just pumping out the reps without focusing on the form.
 
- Mix it up! Incorporate progressive overload in your training. Add more weights overtime, more reps, vary your tempos or even shorter rest periods.

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Back and Calves Training at Diamond Gym

Here's my workout at Diamond Gym. It's got some of the FST-7 principles in it but, doing some things differently. I try to bring something different to my workouts. I'll always try new things or go back to what works. Got to make the body not always doing the same motions all the time. Have fun!

Back 
5 x 12-6 reps Deadshrugs (Every rep of deadlift equals 3 reps of shrugs)
5 x 8-10 Close grip pulldowns s.s. T-bar rows
FST-7 Low Cable Rows using rope attachment 7 x 12

Calves
Donkey Calf Raises 5 x 20
Seated Calf Raises 5 x 20
Standing Calf Raises 5 x 20

Cardio 25 mins of step mill

My Chest, Biceps and Calves Workout at Diamond Gym

Here's my Chest, Bi's & Calves workout today at the Home of Hardcore, Diamond Gym, It's a mixture of Neil Hill's Y3T and Hany Rambod's FST-7 style. This was my second chest workout of the week and I wanted to try something different out. The chest workout is only six sets but trust me, it's a Brutal six sets. I pre-loaded my calf workout with FST-7 and finished the Biceps workout with FST-7. Give it a try and let me know what you think of it. More workouts coming soon. 

Chest
Exercise A) Incline smith machine press TRIPLE drop set X 2 sets aiming for 10-12 reps PER drop set (equating to 30-36 reps in one working set)

Mutant Mash Ups For Big Calves

Try this out! I did this for my calves on Wednesday and it works!! Pumped and full with lots of blood!!! 

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Cure for COWARDLY calves. Ever notice you stick your calf training at the END of a workout? And when you get there, 1/2 the time you skip them all together? There may be something to that. If your calves are lagging and you truly want to bring them up, prioritization is key. Do 10 minutes at the START of your workout instead of the end and watch your calf growth improve exponentially.

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Calf Training Tip
Calf Training Tip
Lagging Calves???

Calf Training Tip

For maximum contractions in your calves, roll up on your big toe AND think about pulling your heel UP as hard as possible.

Look at B Pak, Jeff Long & The House's Calves

Flex Lewis Tip: 3-Motion Calf Raises

Do 10 reps for each of 3 motions. The first is a full range of motion, then 10 reps with a squeeze and 2-3 second hold at the top followed by 10 reps throwing your body all the way out with your legs locked and then up to the tips of your toes using the machine for leverage. Do this for 3-4 sets to really fire up the calf muscles for growth.

Shoulders and Calves Workout at Diamond Gym 7/28/15

A hot day in a hardcore gym like Diamond Gym. I'm prepared to train cannonball delts and diamond calves. Come into my world as I take you through a training session on Shoulders and Calves. Lets begin!

Warm Up
External Rotation 3 x 20 reps (warming up the rotator cuff)
Tricep Pushdowns 3 x 25 reps

Shoulders
Tri-set 5 x 20-12 reps (90-120 seconds between each giant set)
a) Reverse Pec Deck
b) Bent over laterals raises
c) Face pulls

Calf Training Tips

If you're calves are not growing either:
1) you don't work them often enough
2) you don't train them hard enough
3) you don't train the PROPERLY!

For most people it is #3.

Road to the Arnold: Evan Centopani Trains Arms, Shoulders and Calves

Evan starts with machine preacher curls. Next is db curls. Next is bb curls. Next is rope pushdowns superset with overhead extensions. Next is reverse pec deck superset with bent over laterals. Next is machine laterals. Next is military press with drop sets. Next is dips. Next is standing calf raise. Aaron Clark makes a cameo appearance.

MUTANT Mash-Up - Donkey Calf SUPERSET

Here's a good tip to bring up the calves and bring in that "burn" or pump that you want during calf training.

Raising Compton: Episode 4 - Turning the Calves into Cows

Justin starts with a forced stretch. Next is donkey calf raises. Next is standing calf raises. Next is seated calf raises. Hany & Justin shows us how to make the calves 3D looking with their tips. 

Calf Training Tip

Want to bring up your lagging calves? Want the truth? One good calf workout consisting of 10-12 sets every 2-3 days should suffice to bring about impressive calf development. The problem is that most trainees aren't CONSISTENT. Work on a progression. Always start with the minimal amount of work for the maximum amount of benefit, and work up from there.

Calf Training (Soleus)

Not all muscles should be trained the same!
The soleus muscle (part of the calf) has been shown to have a slightly higher percent of slow twitch muscle fibers. Therefore, it is better to train it more frequently with higher reps. The soleus is primarily used during bent knee exercises like the seated calf raise. ‪‬
Try using shorter rest periods and several drop-sets for the soleus to give a boost to your calf development. Make sure to rise up onto the ball of your foot and not let your ankle roll outward.

Calf Training

You should train a muscle to do what it was designed for, otherwise you are limiting your potential growth. You wouldn't drag race a semi or try to haul 2 tons of stone with a race car right?

The muscles of your calf are the same way! The gastrocnemius, the larger portion that most people think of when they talk about the calf, is better suited for heavier weight and lower reps. It has a higher percentage of fast-twitch muscle fibers.
It is mainly used when the leg is straight, so using a leg press, donkey calf raise, or standing calf raise machine works best.

Lagging Calves???

Want to bring up your lagging calves? Want the truth? One good calf workout consisting of 10-12 sets every 2-3 days should suffice to bring about impressive calf development. The problem is that most trainees aren't CONSISTENT. Work on a progression. Always start with the minimal amount of work for the maximum amount of benefit, and work up from there.

MUTANT in a MINUTE Calf Training

Seated Calf Raises

Standing Calf Raises

Try this tips out to getting big calves