Small Calves

[JC Grifter]

So as the title of this thread says, I have small calves. If you were like me once and now you’re not, what finally worked for you?

I know genetics play a large role, but there still must be something to grow these little guys lol

 

[Ray1991]

Mine grew logging weights and reps, and slowing the reps down, playing with partials. And doing them as frequently as possible, as soon as I felt they were recovered enough from the last work out, normally every 4/5 days

 

[may2021]

Long distance running - big time.
Of course, it might slim you down everywhere else.

Runners up
1. Controlled moving up and down 10/20/30 flights of stairs multiple times a day. Perfect for college aged - living in a dormitory.
2. Standing calf raises with 315 against a squat rack. Just lean into it until failure. No sets, no reps.

 

[Rubicon500]

Long distance running - big time.
Of course, it might slim you down everywhere else.

Runners up
1. Controlled moving up and down 10/20/30 flights of stairs multiple times a day. Perfect for college aged - living in a dormitory.
2. Standing calf raises with 315 against a squat rack. Just lean into it until failure. No sets, no reps.

Strange I’ve never seen a long distance runner with any calves or leg muscle for that matter , sprinters seem to have the jacked legs and big calves.

 

[JC Grifter]

Thanks for tips guys. And really point about us never use the “genetics excuse” with other muscles.

 

[Canknucklehead]

Try doing incline walk 15% for 2.5-3mph really focussing on your calves when you do cardio on off days.

Also really slow reps for me too...

 

[Bumpygooch]

Do them more frequently. Mine didn’t respond until then. Now I alternate calves and abs EOD end of workout. 6-10 sets, throw everything at them. Low rep, high rep, seated, standing, 60 degree, drop sets, supersets. I end up 16-24 sets/week.

 

[JC Grifter]

Do them more frequently. Mine didn’t respond until then. Now I alternate calves and abs EOD end of workout. 6-10 sets, throw everything at them. Low rep, high rep, seated, standing, 60 degree, drop sets, supersets. I end up 16-24 sets/week.

Oh wow. EOD sounds like an interesting idea to get in the increased volume.

 

[Ray1991]

Slow negatives. Contract hard. Deep stretch at the bottom.

 

[Jayne Scott]

So as the title of this thread says, I have small calves. If you were like me once and now you’re not, what finally worked for you?

I know genetics play a large role, but there still must be something to grow these little guys lol

I feel your pain. The calf muscles are pretty difficult to train and genetics do play a big part in how developed they become. However, there are some exercises that can help as many other members have suggested. For the sake repetition, here's six exercises you could try out on a daily basis:

#1. Bent-Knee Calf Raises
#2. Elevated Calf Raises
#3. Jump Rope
#4. Seated Calf Raises
#5. Single-Leg Calf Raises
#6. Standing Calf Raises

Goodluck.

 

[Canknucklehead]

One of my favourite calf exercises is Donkey Calf Raises

 

[Jayne Scott]

One of my favourite calf exercises is Donkey Calf Raises
View attachment 159991

...talk about having a monkey on your back.

 

[JC Grifter]

One of my favourite calf exercises is Donkey Calf Raises
View attachment 159991

My wife probably would like me to involve her in my training lol.

 

[SkankHunt]

View: https://m.youtube.com/watch?v=56MZjPykQ7A

 

[JC Grifter]

View: https://m.youtube.com/watch?v=56MZjPykQ7A

I love his videos. I don’t think I saw this one though. Hysterical lol

 

[Flathead Fred]

Notice how professional business women have nice diamond shaped calves? It wasn’t until I started wearing high heels that mine exploded. You get looked at pretty weird though but in this culture everybody’s afraid to say anything so give it a try.

 

[JC Grifter]

Notice how professional business women have nice diamond shaped calves? It wasn’t until I started wearing high heels that mine exploded. You get looked at pretty weird though but in this culture everybody’s afraid to say anything so give it a try.

You might be onto something. My wife has amazing calves. Never trained them a day in her life lol

 

[jJjburton]

So as the title of this thread says, I have small calves. If you were like me once and now you’re not, what finally worked for you?

I know genetics play a large role, but there still must be something to grow these little guys lol

Just work them 3x a week, and do the three angles.
Toes pointed in, toes middle, toes pointed out.

6-9 sets each day takes 10 minutes
I do 10 of each and thats 30 reps per set, and just do each in different order, i find toes in are hardest. And do seated machine, anything with straight legs your legs have to be fully straight or your only working one calf muscle

 

[Hightower]

One of my favourite calf exercises is Donkey Calf Raises
View attachment 159991

This is a great old school exercise. You can call him a donkey.

 

[Canknucklehead]

Don’t forget to make the noise during your sets for extra gains!