Are you having trouble getting your calves to grow?

Written by Mark Coles - Follow on Google+ | Facebook | Twitter

Calves are the muscle group which people place the least amount of variability to. 3 sets of 10 - 12 once a week and everyone complains that they're struggling to see any change.

Now I don't profess to have bull like calves, but I have seen huge changes to them over the last 4 - 5 years, and I continue to do so with the variation that I add to my training.


Let me open your eyes to some things you might not have tried yet:

- High reps medium to light load (50 plus reps per set)
- Low reps heavy load (3 - 5 reps per set)
- Total number of reps in as few sets as possible (100 plus)
- Training calves 2,3 and even four times per week
- Pause in the stretched position after each rep (anywhere from 2 to 10 seconds)
- Pause in the contracted position after each rep (anywhere from 2 to 10 seconds)
- Drop sets
- Occlusion training

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- Extending a set with a loaded stretch at the end of each set (10 - 20 seconds)
- Cluster sets (anywhere from 4 to 10 reps) E.g, 10 reps, rest 10 seconds, get 3 reps, and then repeat 10 seconds rest and 3 reps four more times. This increases the tonnage per set and overall time under tension.
- Gastrocnemius focus (upper calf portion)
- Soleus focus (lower calf portion)
- Single leg calf training
- Giant and tri sets
- 1 set of calves after each set during upper body workouts (increases overall training volume)
- Training calves at the start of a workout when you're fresh (placing them as a priority)
- Feet narrow on the plate
- Feet wide on the plate
- Toes pointing in
- Toes pointing out
- Squeeze your glutes to ensure you don't sit back
- Lean forward to accentuate the stretch on your calves. Many people lean back and ride exercises like the seated calf as if it was a bucking bronco.

So there you have it, plenty for you all to go at. Don't complain you're not seeing any change if you've not even attempted a major selection of the variations listed above.

You now have the winter to hide and grow, then the summer to show!!

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