Training

Massive Calf Building Program

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People ask things like, “How much can you bench?” all the time but nobody ever wonders, “Hey, how much do you do on seated calf raises?” Why is that? Probably it is because the calves aren’t considered a benchmark of virility among men like a well developed chest or set of arms; but they should be.

Most people equate a set of well developed calves with a person who is in good or great shape. They are a lot like six pack abs in that respect. It is having excellent development in the difficult areas that is a true benchmark of achievement. Honestly as nice as a big bench total is or while having great biceps might wow guys at the gym, on a summer day when you are wearing a pair of shorts it tends to be a great set of calves that attracts the eye. By the same token having weak lower legs will bring down your overall physique no matter how well developed you are up top because a lot of people appreciate symmetry and a well sculpted body from top to bottom.

So that means you need to work on keeping those calves up to par with your abs and arms.

Massive Calves Program

While calves might be considered a dense muscle they should still only massive calf building programbe worked twice a week. More often than that is begging for overtraining which will just stunt your growth. Also stretching is extremely important along with a proper warm-up. Never go into a calf workout cold because the muscles are typically tight. Use something like light jogging or jumping rope to really get the blood going. Then after your workout make sure to spend a few minutes stretching the muscles hard to not only increase flexibility but also stretch out the tight fascia that covers the muscles. Stretch them the following day as well to help with recovery.

We will use an A and B workout; alternate between them for maximum effectiveness. Make sure to go slow and use a full range of motion with no bouncing except on the no-weight exercise which is as quick as possible.

Workout A

  • Standing Calf Raises – 3 sets of 8 to 12 reps
  • Donkey Calf Raises – 3 sets of 15 to 25 reps (some gyms have a machine that mimics this movement from a sitting position0
  • No Weight Standing Calf Raises – 1 set of 50 (knees locked)

The first set of each exercise is a warm-up at lighter weight followed by two working sets with the heaviest weight possible in that rep range to complete failure.

Workout B

  • Seated Calf Raises – 3 sets of 15 to 25 reps
  • Leg Press Calf Raises – 3 sets of 10 to 15 reps
  • No Weight Standing Calf Raises – 1 set of 50 (knees bent 20 degrees)

The first set of each exercise is a warm-up at lighter weight followed by two working sets with the heaviest weight possible in that rep range to complete failure.

Follow this program religiously and after a few weeks you should start to notice a difference. Also make sure to prioritize calves on whatever day you do them. If it is on leg day them do them first before you hit quads and hamstrings.

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