The size and shape of your calves depends largely on your body type. Some people develop calf bulk easily, due to their ability to gain muscle. This body type, mesomorph, tends to be shorter and stocky. Strengthening exercises promote calf muscle growth to give you bigger calves. Building muscle provides a healthy way to gain weight and develop bigger calves.
Background
Your genetic potential, body fat percentage, muscle development and type of exercise program all affect the appearance of your calves. Endurance athletes such as long-distance runners tend to have long, lean calf muscles. Male and female powerlifters and bodybuilders develop large, thick calves. An increase in subcutaneous fat, the fat directly under your skin, can make your calves a little bigger as you gain weight. It takes an extra 3,500 calories to gain 1 lb. Adding 500 nutritious calories a day above your maintenance level can help you achieve a healthy rate of weight gain of about 1 lb. a week.
Weight Gain
How you gain weight affects your potential calf size and your health. Increasing your body fat, unless you have a lower than average body fat percentage, can increase your health risks. A normal weight person can carry an unhealthy amount of body fat. A type of abdominal fat called visceral fat collects around your organs and increases your risk of type 2 diabetes and heart disease. It's important to maintain a healthy, balanced diet and avoid gaining excess body fat. Men should aim for 13 to 17 percent body fat, and women should aim for 20 to 21 percent, according to the Centers for Disease Control and Prevention.
Muscle
Aside from adding a small amount of size with subcutaneous fat, the only other way to get bigger calves short of surgery is to build muscle. Your calf muscles include the major calf muscle --- the gastrocnemius --- and the soleus. The gastrocnemius contains mostly fast-twitch muscle fibers. This means it responds best to explosive training. The standing calf raise, squats, leg curls and leg presses help build strength.
Pointers
People who tend to have long, lean limbs --- ectomorphs such as many runway models --- may not be able to increase calf size significantly. Perform jumping jacks, rope skipping and rapid, explosive motion calf raises once you're strong enough. This training strategy helps grow bigger calves. Explosive exercise isn't suitable for everyone. Consult your doctor before beginning an exercise program.
References
- College of the Canyons; Nutrition Coach; How Much Should I Weigh?; Sheri Barke, MPH, RD
- American Council on Exercise: Standing Calf Raises -- Wall
- Villanova University Academic Support for Athletics; Sports Nutrition: Bulking Up Without Adding Fat; Kristen Hamilton, R.D., L.D.
- University of Alabama Medicine; Belly Fat Can Increase Risk of Heart Disease, Diabetes; March 2008
- MedlinePlus: Weight Management
Member Comments