Calf muscles

Btwndeyes

Has anyone any tips on building calf muscle, i'm pretty built now after a few months in the gym and my thigh and hamstrings have grown but my calf muscles just arent progressing like i want, ive been recommended the donkey calve raise but im just wondering is there anyhing else i can try, Thanks.
Jeff

Scuba Ste

I've heard getting new parents is good for calf size.

ferike1

I have always had trouble with my calves but I refused to believe it was purely genetic.

I have made some great gains over this summer by training them really hard. 3-4x per week (Almost every second day). For me what has worked has been heavy weights with lots of reps (15-20) and sets, around 8. In between sets I stretch them and also do some quick calf raises to get the blood pumping into them. I do about three exercises each calf workout, seated, standing and one legged calf raises. I also make sure to do the exercises with different toe positions and the full range of motion.

It's been slow but its finally starting to show.

Brian?

Btwndeyes wrote: »

Has anyone any tips on building calf muscle, i'm pretty built now after a few months in the gym and my thigh and hamstrings have grown but my calf muscles just arent progressing like i want, ive been recommended the donkey calve raise but im just wondering is there anyhing else i can try, Thanks.
Jeff

What program are you doing? What are you squatting, deadlifting etc.?

There is every chance that you're calfs are growing slowly. What are you currently doing for your calfs?

dartstothesea

I refuse to dismiss calf size as being anywhere as dependent on / limited by genetics as people seem to like to think. Even I'd definitely see myself as someone starting from a genetic disadvantage, I've already seen a little growth here just while eating enough and doing squats, DLs and only the odd sets of calf raises every now and again over the last 2 months.

Some might find it easier than others but I don't think there's any reason why anyone can't get their calves as big as they would reasonably want them to be through hard training and good diet.

Btwndeyes

briankeating wrote: »

What program are you doing? What are you squatting, deadlifting etc.?

There is every chance that you're calfs are growing slowly. What are you currently doing for your calfs?

Well i previously wasnt doing anythin for my calves, i cycle 20+kilometres, run 10+ then do dead weights ab cruches and just started on squatting!
I started the donkey raises today and felt a bit of strain so hopefully as i up the weight it'll help

Brian?

Btwndeyes wrote: »

Well i previously wasnt doing anythin for my calves, i cycle 20+kilometres, run 10+ then do dead weights ab cruches and just started on squatting!
I started the donkey raises today and felt a bit of strain so hopefully as i up the weight it'll help

I'd worry more about the squatting than the calf raises. Look into getting a structured weights routine, a linear progression program such as starting strength is your only man.

grimloch

dartstothesea wrote: »

I refuse to dismiss calf size as being anywhere as dependent on / limited by genetics as people seem to like to think. Even I'd definitely see myself as someone starting from a genetic disadvantage, I've already seen a little growth here just while eating enough and doing squats, DLs and only the odd sets of calf raises every now and again over the last 2 months.

Some might find it easier than others but I don't think there's any reason why anyone can't get their calves as big as they would reasonably want them to be through hard training and good diet.

You should probably tell this to the pro bodybuilders that have bad calves, they're probably not training hard enough or eating enough right?

Anyway I have decent calves (especially compared to the rest of me) bombarding them with sheer volume worked well for me as did a DC style calf training regime.

Canis Lupus

Btwndeyes wrote: »

Well i previously wasnt doing anythin for my calves, i cycle 20+kilometres, run 10+ then do dead weights ab cruches and just started on squatting!
I started the donkey raises today and felt a bit of strain so hopefully as i up the weight it'll help

This is your routine?

If you're looking to bulk up like above look into starting strength. But to be fair your calves aren't really what you should be worrying about.

mcc85

Try normal calf raises with an emphasis on the eccentric part of the movement, also try seated calf raises - just sitting on a bench with a very heavy weight on your lap and just raisin up on to your toe, this will help the soleus-the lower part of the calf.

what also may help if your good enough technique wise are powercleans, hang clean etc. - while it only works the calves for a small portion of the movement it will put them under a bit of pressure and stress and help with calf development

alternatively plyos and sprints might help

but as always everyones different no guarantees it'll work

dartstothesea

grimloch wrote: »

You should probably tell this to the pro bodybuilders that have bad calves, they're probably not training hard enough or eating enough right?

Fair point but I don't think anyone who hasn't yet reached that level should be dismissing their lack of calves as some kind of insurmountable genetic certainty.