Metal85
MuscleChemistry Registered Member
Calves are usually the most underdeveloped of muscles on the body of a weight lifter. Even the great Arnold Schwarzenegger had great difficulty in developing his calves.
After he fully understood that the calf muscles are unique muscles, and should be trained differently, he built some of the greatest calves the fitness and bodybuilding world has ever seen. There are usually two reasons for why people’s calves are lagging.
1) Most don’t prioritise calf training. As a result of this neglect they get less volume and are trained with less intensity. It is understandable as unless you are wearing shorts, your calves will be completely out of sight.
However, if you do develop great calves there are some great perks. You will have a more balanced body, with muscle from head to toe. Plus you will stand out from the crowd. There are lots of weight lifters who have great armsand upper bodies, but who do you know that has incredible calves?
2) Calves are genetically more difficult to build. This is because the muscle fascia is extremely tight around the calf muscles, more so than any other muscle. Fascia is a tissue located around the muscle that is extremely stiff and rigid. This lack of suppleness can create a push-pull motion. With the muscle trying to push out and expand in size, whilst the fascia is pulling it back and creating unwanted friction.
Below are some ways to reduce this friction and increase the fascias flexibility, enabling growth in the calves.
Reps
Many train calves the same way as they train other small body parts. 1 minute rest, 3 sets, 6-10 reps like biceps, right? Your goal with calves should be to get the greatest pump possible. This pump will really stretch the fascia, encouraging further growth. To do this aim for much higher rep ranges. 25 reps is a good number that will most certainly increase your pump, rather than lifting heavier and only completing a few reps.
Rest
With achieving a maximum pump in mind, rest should also be shortened. Try resting for just 10 seconds inbetween sets. This will force maximum blood flow into the calf muscles.
Sets
Many don’t give calves the volume they need to really stimulate significant muscle growth. Instead of doing the minimum amount of sets at the end of the session so you can hit the shower early, instead give them 9 sets. This can be done at the end of leg day (once/twice a week), as many do.
Or you can really prioritise calves and train them every couple of days. You will be able to train them this frequently without overtraining them, as they are a small muscle, and are more capable of recovering quicky.
If you are training them this frequently, it is important to be sensible with your monitoring. If your calves are really sore even after a couple of days rest, then continue resting until you train them again. This degree of soreness is unlikely though, especially if you are used to training calves.
Diet
You can significantly increase blood flow to your calves if you have a diet tailored for this. Some substances that will decrease blood flow include, caffeine, alcohol, sugar and salt.
Some possible alternatives include decaffeinated teas such as chamomile tea. Non-alcoholic beverages are a solution without being antisociable on a friday night, plus you can be the designated driver! Stevia is a natural, healthy and low calorie sweetener, that makes a great substitute for sugar. Avoiding packaged foods from the shop, and spending more time organising your meals and cooking will dramatically reduce your salt intake.
Increasing your intake of peppers (especially cayenne), water, garlic, ginger and nuts daily are ways to boost your circulation and blood flow instantly.
Cardio
Increasing cardiovascular exercise will also help you achieve a bigger pump on calf day and aid fascia flexibility, as the heart will become stronger and more efficient at pumping blood around the body. Running, cycling, swimming and rowing are just a few examples of great cardiovascular exercises.
Calf Exercises
Another factor for calves not growing as fast as other muscles is due to the lack of variation in exercises used when people train them. As the range of motion when contracting the calves is such a small one, it takes a bit of creativity to come up with additional exercises other than the all-so-common calf raises on the smith machine.
Arnold used creativity like this when developing his huge calf muscles, as demonstrated in the video below (using two german women as training aids!). Another idea could be to use a training partner. Whilst you’re lying down your partner could add resistance to your foot with their hand, while you try and point your foot downwards. If you train alone, you could hook a stretchy band over the end of your foot and provide the resistance yourself.
After he fully understood that the calf muscles are unique muscles, and should be trained differently, he built some of the greatest calves the fitness and bodybuilding world has ever seen. There are usually two reasons for why people’s calves are lagging.
1) Most don’t prioritise calf training. As a result of this neglect they get less volume and are trained with less intensity. It is understandable as unless you are wearing shorts, your calves will be completely out of sight.However, if you do develop great calves there are some great perks. You will have a more balanced body, with muscle from head to toe. Plus you will stand out from the crowd. There are lots of weight lifters who have great armsand upper bodies, but who do you know that has incredible calves?
2) Calves are genetically more difficult to build. This is because the muscle fascia is extremely tight around the calf muscles, more so than any other muscle. Fascia is a tissue located around the muscle that is extremely stiff and rigid. This lack of suppleness can create a push-pull motion. With the muscle trying to push out and expand in size, whilst the fascia is pulling it back and creating unwanted friction.
Below are some ways to reduce this friction and increase the fascias flexibility, enabling growth in the calves.
Reps
Many train calves the same way as they train other small body parts. 1 minute rest, 3 sets, 6-10 reps like biceps, right? Your goal with calves should be to get the greatest pump possible. This pump will really stretch the fascia, encouraging further growth. To do this aim for much higher rep ranges. 25 reps is a good number that will most certainly increase your pump, rather than lifting heavier and only completing a few reps.
Rest
With achieving a maximum pump in mind, rest should also be shortened. Try resting for just 10 seconds inbetween sets. This will force maximum blood flow into the calf muscles.
Sets
Many don’t give calves the volume they need to really stimulate significant muscle growth. Instead of doing the minimum amount of sets at the end of the session so you can hit the shower early, instead give them 9 sets. This can be done at the end of leg day (once/twice a week), as many do.
Or you can really prioritise calves and train them every couple of days. You will be able to train them this frequently without overtraining them, as they are a small muscle, and are more capable of recovering quicky.
If you are training them this frequently, it is important to be sensible with your monitoring. If your calves are really sore even after a couple of days rest, then continue resting until you train them again. This degree of soreness is unlikely though, especially if you are used to training calves.
Diet
You can significantly increase blood flow to your calves if you have a diet tailored for this. Some substances that will decrease blood flow include, caffeine, alcohol, sugar and salt.
Some possible alternatives include decaffeinated teas such as chamomile tea. Non-alcoholic beverages are a solution without being antisociable on a friday night, plus you can be the designated driver! Stevia is a natural, healthy and low calorie sweetener, that makes a great substitute for sugar. Avoiding packaged foods from the shop, and spending more time organising your meals and cooking will dramatically reduce your salt intake.
Increasing your intake of peppers (especially cayenne), water, garlic, ginger and nuts daily are ways to boost your circulation and blood flow instantly.
Cardio
Increasing cardiovascular exercise will also help you achieve a bigger pump on calf day and aid fascia flexibility, as the heart will become stronger and more efficient at pumping blood around the body. Running, cycling, swimming and rowing are just a few examples of great cardiovascular exercises.
Calf Exercises
Another factor for calves not growing as fast as other muscles is due to the lack of variation in exercises used when people train them. As the range of motion when contracting the calves is such a small one, it takes a bit of creativity to come up with additional exercises other than the all-so-common calf raises on the smith machine.
Arnold used creativity like this when developing his huge calf muscles, as demonstrated in the video below (using two german women as training aids!). Another idea could be to use a training partner. Whilst you’re lying down your partner could add resistance to your foot with their hand, while you try and point your foot downwards. If you train alone, you could hook a stretchy band over the end of your foot and provide the resistance yourself.
