Building Calves with poor calf genetics

212019156 · July 2014

Anyone out there build bigger calves even though you have poor calf genetics? If so how big were they when you started and how big are they now? How did you do it?

riirii93_ · July 2014

Take some of mine away please lol. Any idea how to slim naturally muscular calves?

212019156 · July 2014

If the muscle is there it is hard to get rid of it, so probably harder to do that than to build bigger calves.

riirii93_ · July 2014

I'm just going to have to start crawling everywhere like a zombie so that my muscles atrophy then! lool

jkwolly · July 2014

Implants.

shining_light · July 2014

Just remember that genetics are only one part of the equation. Many people overcome a lot of genetic predispositions(disease being an especially good example). Epigenetics or the ability of environment to turn gene expression on and off can be more important than the gene's existence in the first place. So have hope that you can overcome "genetics" in a lot of instances.

Now, that said, I don't know specifically how to apply this knowledge to muscle growth. I know sprinting can have an effect on both types of muscle fibres that can improve muscle growth with heavy lifting, so if that's something you're interested in, you may give that a shot in addition to whatever heavy lifting you choose to do for calves.

Linnaea27 · July 2014

I've been wondering the same thing. From what I've gathered, deadlifts, squats, calf raises?

Cycling frequently and strenuously has done it for me in the past. I need to build my calves up as they are skinny! But I don't have the time to bike as often as I once did.

Curious to see others' answers.

Hornsby · July 2014

Some are born with calves, some are born with bulls...

neandermagnon · July 2014

Get a time machine and do some match making between your cro-magnon ancestors and the local neanderthal population. Neanderthals had big calf muscles.

runfatmanrun · July 2014

Poor calf genetics. Maybe that explains why I'm not as good of a runner as others. Or not. Is this a real issue? Maybe they could fix the calf gene and take away the shin splint gene too.

civilizedworm · July 2014

My calf foundation came from skateboarding.

neandermagnon · July 2014

big calves don't help much with running... longer legs and proportionally longer shins help more.

Shin splints could be due to poor running technique.

runfatmanrun · July 2014

Damn it, I knew I was screwed with my short legs and shins.

Hope this was a worthy 1000th post.:drinker:

And my shin splint sarcasm may have been lost in this.

ComeBackKing · July 2014

What's up,

I haven't taken any measurements but I can definitely tell visually that my calves have gotten bigger (which is what I'm shooting for anyway). I haven't measured because I don't want a false sense of accomplishment when there is a chance that looking at my legs they don't appear any larger.

Anyway I started doing this regimen suggested by Dr. Stoppani (look him up, he is good) at least 4 times a week but I shoot for 5. He suggested a particular exercise but from my experience the workout itself works with all calf exercises; therefore, I will just give the reps and such.

If you were doing seated calf raise add a plate to each side and do 30 reps. On the next set add another set of plates and do 30. Continue this until you can no longer get to 30 but shoot for 10. Repeat that set with the same weight shooting for 10 and immediately begin drop sets. After each set remove a set of plates and perform as many reps as possible (no more than 30 and no less than 10).

This is an example so you can use as much weight as you see fit. I usually do this routine once and from there regular 3 sets of 10-15 for the other calf exercises (usually 2 more exercises). Also ensure to cycle between upper calf and soleus when you do this.

I know this is long but I have always had small calves regardless of what I did so I wanted to be as in depth as possible. I normally don't post things but I FEEL your pain. Here's hoping the best for you and go get it!

neandermagnon · July 2014

I've got short legs, proportionally short shins, and I have big calves. And I suck at running. I'm good at deadlifting though :bigsmile:

srslybritt · July 2014

I thought this was about cows. Oops.

runfatmanrun · July 2014

This is the most I have thought about my calves or legs below the knee...ever. And I have no idea whether my legs are long, short, proportional, or not. They just work for my and my running and probably lifting if I got into that too. Calf genetics just sounds like bull s*#t...pun intended.

Leadfoot_Lewis · July 2014

Honestly I have never measured my calves. The calves are like any other muscle in your body - if you want to make them bigger you need to use progressive loads - Heavy Barbell Calf Raises, Heavy Seated Calf Raises, Donkey Presses, etc.

becs3578 · July 2014

One of the really fit guys at my crossfit gym has small calves.. he is trying to add a good bit of Weighted Calf raises. Sadly mine are totally bigger than his... Thanks to genetics (thanks mom), ballet and running. 14" on a 5'4 girl.. good times.

likitisplit · July 2014

Shin splints are a form issue or a shoe issue.

_Josee_ · July 2014

Or doing too much too soon.

neandermagnon · July 2014

I've read quite a few journal articles in evolutionary biology that discuss the biomechanics of various human gaits and how limb proportions affect them. For example Homo erectus had a particularly efficient gait for long distance running which most Homo sapiens people also have (we're directly descended from African Homo erectus). Neanderthals on the other hand had limb proportions (wide pelvis, short limbs, relatively short shins) that would give a significant mechanical disadvantage for running on level terrain, but a mechanical advantage running up hills.

What's interesting is that my limb proportions match the neanderthals' and while I suck at running on level terrain, I'm much faster running uphill, up stairs and also at skating (which is biomechanically very simiar to running uphill) - quite a few times I've beaten people up hills or flights of stairs who can beat me on the track - we used to do a lot of stair running when I used to play ice hockey, that's how I know. Oh yeah and I was also one of the fastest skaters on my team. And that was before I ever read anything about the evolution of the human gait and specific adaptations of it in different species of human.

So yes, differences in genetics leads to differences in limb proportions and muscle size that can have quite a significant impact on what kind of exercise you're good at - this is the kind of thing that makes someone naturally good at a particular sport... to be a champion requires a ton of work, no-one became a champion on genetics alone, but at the top levels you need good genetics AND a lifetime of dedicated hard work to get there.

But this should not put people off from enjoying sports they want to enjoy... you don't have to be a champion to have fun and get health benefits from any sport... you just have to put the work in into training, and hard work does count for a lot more than good genetics... it's just that someone with better genetics will get somewhat further for the same amount of work.

May_Rose · July 2014

I find that walking on the treadmill at the highest incline for about 10 minutes after I lift has helped. That's really all I do to target them now, outside of some one leg body weight calf raises when I feel like it. The treadmill at an incline really gives them a pump.

I've heard that you want to go with a higher rep scheme for calfs since they are fast twitch muscle fibers.

3laine75 · July 2014

I think I've added about a millimetre to my ridiculously skinny calves with around a year and a half of compound moves. Just added calf raises about 2 weeks ago - no results as yet.

I feel your pain.

elprincipito · July 2014

I have recently bought a pair of five fingers and haven't done hill sprints yet but when I did the stairmaster with them my calves were on fire!! And it was only during my 5 min warmup!

starcollapsing · July 2014

Ballet. Seriously.

runfatmanrun · July 2014

This is interesting so thank you. And I get that genetics play a role in skeletal and muscle development. But, and you would know more on this than I would, if I remember my science classes, there is no specific "calf gene", rather genes that control/affect muscle developement in general. But again, like you said, genetics is only part of the equation.

212019156 · July 2014

Here is a link to Dr. Stoppani's calf workout: http://www.leanbulk.com/forum/bodybuilding/17185-ultimate-calf-workout-jim-stoppani.html

That is pretty damn brutal!

iPlatano · July 2014

TEAM NO CALVES!!!

riirii93_ · July 2014

seriously how do you get rid of huge calf muscles?

212019156 · July 2014

If they are naturally muscular then I don't think there is much you can do other than don't perform any direct exercises for them so that they don't get any bigger. If there is just fat covering them then general weight loss would eventually do it.

How big are they? Post a pic.

Building Calves with poor calf genetics

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