Maximize Calf Growth

 

Growing the Calves can be tricky but utilizing these techniques will give you the best chance to grow them!👇
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The Gastrocnemius is the largest Calf muscle and the one most people think of when they think of the Calves. Exercises like standing calf raises, single leg calf raises, donkey calf raises, jump rope, calf extensions on the leg press, and even squats and deadlifts work the Gastrocnemius well.
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The Soleus makes up the lower part of the Calves and isn’t often mentioned when training the Calves. Exercises like walking and seated Calf raises work the Soleus primarily.
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As a general rule of thumb, Calf exercises with the legs straight work the Gastrocnemius and exercises with the knees bent work the Soleus primarily.
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The Calves are accustomed to very high volumes of work from everyday activities like walking so it can be difficult to grow them sometimes. However, they respond well to a mix of lower and higher volume exercises. Sticking with 1-3 exercises for 3-4 sets of 8-20 reps, 2-4 days per week is a good way to go. Movements like standing calf raises could be used in the 8-12 rep range while single leg calf raises could be on the higher end toward 20 reps per set. Generally, the less weight that can be used, the higher the reps.
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