Building up your calf muscles is important if you want to compete in bodybuilding or just look better while wearing shorts. The size of your calves can be influenced a lot by genetics, meaning that you may just naturally have smaller calves. However, this doesn't mean that you can't get big calves, only that you'll have to work extra hard to get there. When planning your calf training, there are certain aspects you need to consider.
Step 1
Utilize a high-frequency approach to calf training. According to Chad Waterbury, strength coach and owner of "Huge in a Hurry," calves respond best to being trained frequently, so you should train them as often as possible. However, you may need to build up to this. If you currently only train your calves once per week, or even not at all, then just add in one extra session each week for a fortnight. Once you have adapted to this, add a further weekly session and so on.
Step 2
Start your calf workouts with standing calf raises. Your calves are made up of two main muscles, one of which is the gastrocnemius. This is most active when you perform calf raises with your knees straight. The gastrocnemius is a fast-twitch muscle, which means that it responds best to low-repetition training with heavy weights. Perform six sets of eight reps. If you don't have access to a standing calf raise machine, then donkey calf raises or leg press calf raises are an acceptable substitute.
Step 3
Perform seated calf raises second. The other muscle in your calves is the soleus, which sits on the outside of your lower leg just below the gastrocnemius. This works to move your ankle when your knee is bent and is composed primarily of slow-twitch muscle fibers, which are more suited to lighter training for more reps. Use a moderately heavy weight, and do three sets of 20 reps.
Step 4
Ensure that each rep goes through a full range of motion -- starting with a deep stretch at the bottom and finishing right up on your tiptoes with a squeeze at the top. If you still struggle to grow your calves, then try some of the methods from the "Doggcrapp" bodybuilding program. Hold each rep for five seconds at the bottom, then explode up, hold it for five seconds at the top, then take five seconds to lower it again. You may also want to incorporate some extreme stretching into your routine. After each set, stretch your calves in the bottom position of a calf raise and hold the stretch for as long as you can. This can help to stretch out the fascia around the muscle and boost growth.
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