Massive Calves
Who doesn’t want Massive Calves! How much can you lift when you do your standing calf raises? That’s not the typical bodybuilding question, is it? People typically want to know how much you can bench, or how big your arms are. The fact is, the major attention-grabbing muscle groups in and out of bodybuilding are typically chest, arms and yep, six-pack abs. Not too many people are impressed with or even care about great calves. That’s a shame because calves should be noticed. In this article I will tell you what you need to know to build Massive Calves!
Great Calves Can Make or Break Your Physique
While it might be true that a great pair of calves aren’t really the heart of your physique, they can make a huge difference, especially for the competitive bodybuilder. Up on stage, they can make or break your physique. Under the lights, you won’t be able to hide weak calves. On the other hand, great calves really help a bodybuilder stand out.
Think of guys with outstanding calves, men like Arnold, 1982 Mr. Olympia Chris Dickerson, or multi Mr. Olympia Dorian Yates to name a very few. Now think of bodybuilders whose calves lag – what looks better, a physique with massive calves, or weak calves?
Don’t Overlook Your Calves!
The point of all this is simple: don’t overlook your calf development! That’s even more true if you have weak, stubborn calves. Calves might be hard to develop, but just take a step back and imagine them when they are well developed! In other words, don’t be an “upper-body-only” lifter, be a “complete package” lifter.
There are some differences between your calves and your other muscle groups. It’s true calves respond to stress placed on them similar to the way your other muscle groups respond. Yet they respond just a little differently. Enough so that you have to attack them in a different way. Also, remember that they get lots of reps from regular walking, etc. They are carrying your body weight with every step. They are, therefore, used to lots of “reps” with your weight. So that means your best recourse is to train them heavier, something that they are not used to. They do, after all, have at least some fast twitch muscle fibers. Hit them heavy and get some higher reps in there.
Calf Anatomy
Before we get into the calve routine, let’s look at the anatomy of the calves. For the best results from your workouts, it’s always important to understand the muscles you’re working. The calves consist of:
The Gastrocnemius
The gastrocnemius is the two-headed muscle you see when you look at your calf. It’s actually the largest of the calf muscles. When you hear a lifter use the term “diamond-shaped” in reference to the calves, this is the muscle they are talking about. The gastrocnemius is activated when you keep your knees straight, such as when you’re doing standing calf raises.
The Soleus
The soleus is a muscle that is hard to see because it lies underneath the gastrocnemius. It’s activated when you bend your knees, as in when you are doing seated calf raises.
The two calf muscles work together to perform a function known as plantar flexion. This is the action of pressing the ball of your foot downwards. An example of this includes pushing down the gas pedal in your car. It also includes, of course, performing calf raises.
The Anterior Tibialis
This is a small muscle group that is on the front of your lower leg. This muscle is crucial for lower leg balance and strength. The tibialis is the primary muscle responsible for dorsiflexion, which is the function of bringing the front of the foot up. (1,2,3,4)
The Elements Of Your Massive Calves Routine
If you happen to have great genetics for massive calves you may not have to do too much for them. In that case, just keep doing what you’re doing. Otherwise your routine should include the following: heavy weight for low to moderate reps with emphasis on the negative phase of the rep. Also, static holds in the fully stretched position.
Here’s The Massive Calves Routine
Perform the Massive Calves routine after quads and hamstrings on Leg Day. You should be hitting your legs twice per week.
Standing Calf Raises
4 sets x 15, 12, 10, 8 reps
Leg Press Calf Raises
3 sets x 12, 10, 8 reps
2 sets with the legs straight, 1 set with your knees bent.
Seated Calf Raises
5 sets x 15, 12, 10, 8, 6 reps
Reverse Calf Raise
2 sets 10 reps
This works the Tibilias. You don’t need to use heavy weight on this one.
Performance Notes
Use a controlled explosive movement on the concentric phase of the rep. Stop in the fully stretched position and hold for a 4 count, and then use a 4-6 second eccentric. Make sure you are using enough weight to fail on your heaviest sets. Don’t stop just because you reached a number. If you find you can do more reps, keep going until you hit failure, but next time add weight.
Perform a complete range of motion. None of this half or quarter rep stuff. Rest 60-90 seconds between sets. Don’t pull your phone out for 10 minutes and then suddenly remember you’re supposed to be working out. Quick rest periods help promote the pump, which is beneficial to calf development. It also gets nutrients and oxygen into the calf muscles. So put the phone away and focus!
Use a toes-straight foot position on your sets. You can point them in or out to hit the inner or outer part of the muscle, but for overall mass straight is best.
Some lifters might think the calves need to be worked frequently, even every day. That’s not the case. They need to recover just like any other muscle, and since they are almost constantly being used (to walk, for example) recovery is tough. Train them hard, then let them recover.
How To Build Massive Calves At Home
If you work out at home, you will be limited. I had a home gym for years, and I went out and found good deals on a standing and seated calf raise machine. They were solid, I was doing standing calf raises for 600 lbs with no stability problems. If that won’t work for you, you can use a dipping belt and stand on a block for standing calf raises (you’ll have to grab on to something for balance).
Many home gyms are based around a Smith machine, meaning that would work great for both exercises. I personally use a power rack at home, but calf work is difficult. Worst case, you can use a dumbbell, but the inherent problem with home training can be the lack of heavy weight. Unless, of course, you either have calf machines or a home gym based on a Smith machine.
Nutrition
Building Massive Calves requires the right nutrition and supplements, and it begins with protein. Anyone who reads my stuff hears me say this all the time – I advocate consuming roughly half of the day’s carbs, including all of your simple carbs, in the hours that surround your workout. Also, I recommend consuming at least 1 gram of protein per pound of bodyweight – every day. Despite the somewhat recent trend against protein timing it makes sense to me to spread your daily protein requirement over several meals and shakes throughout the day.
Why not, it’s convenient. It’s not going to hurt anything, you’re not doing anything wrong. After all, I’m usually pretty hungry and a little shaky after a workout, but I feel better if I have a shake or even a bar, so why would I wait hours to eat/drink something?
Supplement Suggestions
As mentioned, getting those Massive Calves demands the right nutrition and supplementation. First and foremost, I always, always, always suggest a good protein powder. I recommend Hi-Tech Precision Protein. What sets this protein apart from pretty much every other protein on the market is the fact it enhances leucine release during the beginning stages of protein synthesis.
The next product to get is a great pre-workout. I know some people don’t buy into them, or think all you need is coffee. However, a well designed, balanced pre-workout using effective ingredients and generous dosing makes all the difference in your training session.
I recommend Gorilla Mind Gorilla Mode, a high stim yet balanced formula. A good choice for value-minded lifters is Alpha Supps Pre – this is a streamlined yet affordable “Core” type pre-workout.
Next up is creatine monohydrate, the most tested and proven effective supplement on the market. A good choice is AllMax Nutrition Creatine Monohydrate. Creatine does a lot of things, but it’s known as the original cell volumizer, meaning water-based pumps. It also promotes endurance. Therefore, I suggest Panda Supplements Liquid Glycerol because it works with creatine to promote massive water-based pumps and impressive endurance.
Once you’ve finished your calf training, it’s time for a post-workout shake. This is crucial, so don’t neglect it! I suggest mixing Precision Protein with EFX Sports Karbolyn, a carbohydrate powder that absorbs rapidly without causing an insulin spike. Or, if you train at home, mix in some fruit and Greek yogurt.
Finally, for all your supplement needs, stop by illpumpyouup.com and stock up!
Massive Calves – Summary
Calf training takes consistent hard work. Using the presented routine, follow the rep performance, nutrition, and supplement tips as listed and build some Massive Calves!!
References:
- The Calf Muscle (Human Anatomy): Diagram, Function, Location (webmd.com)
- Gastrocnemius – Physiopedia (physio-pedia.com)
- Soleus – Physiopedia (physio-pedia.com)
- https://physio-pedia.com/Tibialis_Anterior?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal