Growing your stubborn calves!
We all know (or are) that person who has massive, well-defined calves. Then there’s the opposite. No matter how hard you seem to train them, they just won’t grow. It can be frustrating and demoralizing to the point where you may want to give up on them. We realize how coveted a pair of sizable calves are so we’ve created a step by step guide to adding size to your lower legs!
1. Train Calves Every Other Day
If you’re like many guys, your calves may not get the attention they deserve. This lack of attention can lead subpar growth. Be sure to train your calves, at minimum, 3 times a week (preferably every other day). This will put your lower legs in shock and be forced to grow. Many of you may be asking about recovery. We agree recovery is extremely important, however, your calves are different than many other muscles in your body. Your calves go through endless “reps”, also known as steps. This constant muscle contraction throughout the day has built up your slow-twitch muscle fibers. In order to grow your fast-twitch muscle fibers, you will need to train them more often.
2. Increase the Weight
The next step to increasing the size of your lower legs is all about weight. Because your calves carry your body all day, you will need to add some serious weight to activate your fast-twitch muscle fibers. When working out your calves it’s crucial to vary your exercises with increased weight. Here’s our lower body workout:
- Standing Dummbell Calf Raises (5 sets x 25 reps) 60% ORM
- Seated Calf Raises (5 sets x 20 reps) 70% ORM
- Standing Barbell Calf Raise (Toes pointed outward, 5 sets x 15 reps) 85% ORM
3. Supplement Correctly
Now that you’ve completed an exhausting lower body workout, you’ll need to focus on recovery for your next workout. We recommend the 30-30 rule. 30 grams of protein within 30 of your workout. This is the optimum time for protein uptake in your muscles that will aid in recovery.