Increasing muscle/mass in ankle and calf area

xha1r

Hey,

I've always looked at the calf and ankle area as the hardest to put on mass/weight, but then I thought that maybe people just don't concentrate on that part of their body, more upper etc. Basically, I'm an athletic and relatively fit person, turning 18 in a few weeks and weigh just over 9 stone (although it's been close to 10 on other scales). My leg measurements are:

Calf: 12 3/4 inches.
Ankle: 8 inches.
Thigh: 17 1/2 inches.

I'd prefer to be increase the first two by a quarter or more by Christmas, and have heard the best way to do this is running. Would like to add gym work to that as I hope to go 3/4 days a week starting soon.

As well as that, I'll be working on my arms, and adding supplements to my diet, as well as changing the latter as well as possible to suit weight gain.

If anyone could help me out here it would be much appreciated.

Cheers,
JB.

t-ha

Hey JB,

well calf size has alot to do with the size of the gastrocnemius, which unfortunately has alot to do with where it inserts into the leg (high insertion will give you a short gastrocnemius muscle, low insertion point will give you a long gastrocnemius muscle). Your insertion point is genetically determined, i.e. you can't change it. Running (or anything almost) will work for people with long gastrocnemius muscles, since they are genetically inclined to have big calves. For the rest of us, we need to do a little more work.

Once you start working out in the gym, look to start calf work straight away. Squats and most leg work will work the calves to an extent but direct work is probably needed if they are lagging.

You should look at doing;

1]calf raises & note how the heel is dropped down fully and up fully each rep. Personally I would suggest that you pause at the top and bottom of the exercise - the calf still takes most of the load at the top of the exercise, and the pause at the bottom is to allow elastic energy to dissipate from your achilles tendon before your next rep. Use a mixture (not neccessarily on the same day) of heavy lifts with low reps and lighter weights for more reps. Another good trick is to do 2 reps fast, 2 slow, 2 fast etc.

2]Seated Calf Raises - by bending the knee you put the gastrocnemius at a mechanical disadvantage so you work the soleus more. This tends to respond better to higher reps (12 - 20) on most people.

3]Reverse Calf Raises - these work the tibialis, and including them will help to balance out your lower leg work.

Those three movements are the main ones currently used to build up the lower leg. Other than that, just read the usual advice about getting your diet in order to make gains and you should be set. And IMO, yes you're right, most people (me included) have a habit of just complaining about the size of their calves and never give them enough attention to actually make them grow!

xha1r

Cheers mate,

That's a lot of help.

RonanC

t-ha wrote:

1]calf raises
2]Seated Calf Raises -

Try doing these without your shoes too.

Guv

Your calf in relation to your thigh seems very large. If I had the same ratio as you my calves would be over 23inches. Thankfully this is not the case.

Where are you measuring your thigh?

Given your weight and measurments listed, I would not focus on your calves or ankles but on getting bigger period. If you end weighing 11st then I'd be surprised if your calves were the same size as they are now.

Hit the gym and leave the measuring tape alone for a few months!

Good luck.