Trying to get bigger calves?

Hausisse1

Hey there! I think big muscular calves are beautiful and I'd like my calves to be a little bigger; that being said, what are some exercises you guys do/have done that have gotten you results? I mean, weighted calf raises of course, but how often/how many sets/reps... and if there are any variants on the calf raise or any other exercise out there that you can think of, do tell.

jemhh

Deadlifts, Romanian deadlifts, squats, and hip thrusts have really improved my calves this year. They are not bigger but they look much better now than they did 4 months ago.

rileyes

Standing calf raises. Do as many as you can without stopping. Make it harder by standing on one foot or a step edge or add weight. Repetition is key.

peanutbu

Outside of every variation of calf raisers, weighted split squats and roller blading made mine huge.

Hausisse1

Thanks, all! I'll keep trying. For some reason getting bigger calves (as well as the coveted squat butt) is really difficult for me, haha.

gonnasnap

Calves can be tricky because they're used to taking a beating. When we walk or run we're putting something like 6x's our bodyweight on them (I forget the exact number). So they're used to handling a lot of weight. For growth they need both a lot of weight and a lot of volume in training.

Hornsby

While you can definitely train your calves and see some growth, do know that genetics play a huge role in calf size. Some people have calves...some people have bulls

Hausisse1

Hornsby wrote: »

While you can definitely train your calves and see some growth, do know that genetics play a huge role in calf size. Some people have calves...some people have bulls

Yeah, totally think it's a matter of genetics with me. My dad has been lifting weights for years and his calves have never been impressive by any stretch of the imagination lol. booooo

Christine_72

I'm reading this with interest as I want to reduce my calve size, so I guess I'll do the opposite of what is recommended here

rejectuf

Genetics play a role, everyone in my family is gifted with huge calf muscles. Also, being fat for a significant portion of your life and then losing the weight tends to give people bigger calves.

Cardio-wise, you can do jump rope and forefoot running to get your calf muscles some extra work. Lifting, super high volume calf raises can help.

Sutnak

By far the best read on calves, imo: http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html/

ninerbuff

gonnasnap wrote: »

Calves can be tricky because they're used to taking a beating. When we walk or run we're putting something like 6x's our bodyweight on them (I forget the exact number). So they're used to handling a lot of weight. For growth they need both a lot of weight and a lot of volume in training.

And even with all this, if one's genetics suck for having nice calves, it could just be lots of work in vain. Unfortunately some people can put in a ton of work but disadvantages in genetics may not render results. Usually you'll see this with people who have a "high" calf insertion point.

A.C.E. Certified Personal and Group Fitness Trainer
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ninerbuff

rejectuf wrote: »

Genetics play a role, everyone in my family is gifted with huge calf muscles. Also, being fat for a significant portion of your life and then losing the weight tends to give people bigger calves.

Cardio-wise, you can do jump rope and forefoot running to get your calf muscles some extra work. Lifting, super high volume calf raises can help.

Well being very overweight for a long time forces the calf muscles compensate for the load. You'll hear lots of previously overweight people complaining that while the rest of their body shrinks, their calves end up looking more defined and muscular............lol and they hate them.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

DavidKempe19

Pistol squats helped give my calves sweet definition this year. Jogging, running and hill sprints are also GOAT for calf gains.

serra2009

Try uphill walking, or biking an you'll see the difference in a week. U won't even feel the burn.

ninerbuff

serra2009 wrote: »

Try uphill walking, or biking an you'll see the difference in a week. U won't even feel the burn.

You won't see much of difference in size in a week if one is already training calves.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

ninerbuff

JarethG wrote: »

unless using non-otc aid.

Or they could always do this:

https://www.youtube.com/watch?v=zyt-QLfTPX4

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Machka9

Hausisse1 wrote: »

Hey there! I think big muscular calves are beautiful and I'd like my calves to be a little bigger; that being said, what are some exercises you guys do/have done that have gotten you results? I mean, weighted calf raises of course, but how often/how many sets/reps... and if there are any variants on the calf raise or any other exercise out there that you can think of, do tell.

-- walk up hill
-- put heavy boots on and go for long walks in the snow
-- walk/run on the beach

All these things work the calves, and from my experience, doing these things results in well-defined, muscular calves.

Hausisse1

TheReloader wrote: »

By far the best read on calves, imo: http://www.bodyrecomposition.com/muscle-gain/training-the-calves.html/

Super informative, I appreciate it!

gsschulte

This is funny because Arnold Schwarzeneggar used to cut off his sweats for the gym so that people would see the one thing he had trouble with, his calves. He wanted to be reminded of his weakness every time for motivation. He went on to be nicknamed the oak for a reason, his blueprint on bodybuilding.com has 2 leg days with seated and standing calf raises. If you really want to grow you need to lift heavy and lift often and remember the easy reps are not building muscle they are just normal work, when you struggle to do a rep you are building muscle.