Close Ad ×

Muscle & Fitness logo Muscle & Fitness

  • Workouts

    Workouts

    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
    Find Exercises Targeting…
    • Abs and Core Exercises
    • Arm Exercises
    • Back Exercises
    • Chest Exercises
    • Leg Exercises
    • Shoulder Exercises
  • Nutrition

    Nutrition

    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
    Fit female holding a drink full of greens powder
    Healthy Eating

    12 Things You May Not Know About Juicing

    1109 Green Juice shutterstock_718961371
    Healthy Eating

    3 Healthy Recipes You Can Master in Your Juicer

    Person carving an air fryer turkey on a cutting board for thanksgiving
    Healthy Eating

    How to Perfectly Air Fry Your Turkey this Thanksgiving

    Couple-Preparing-Turkey-Dinner-Female-Basting-Turkey
    Healthy Eating

    9 Exciting Ways to Prepare Your Thanksgiving Turkey

  • Athletes & Celebrities

    Athletes & Celebrities

    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
    NFL journalist Ian Rapoport working out witht treadmill
    Pro Tips

    Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

    Actor and writer Sylvester Stallone directing a movie behind the camera
    News

    7 Things We Learned From the ‘Sly’ Documentary on Netflix

    West Point graduate and Armed Forces member Alex Morrow running a long distance race
    Pro Tips

    Alex Morrow is Helping Space Force Members be Fit to Serve

    Luxury Real Estate Guru Aaron Kirman
    Pro Tips

    What's Hot (or Cold) in the Home Gyms of the Rich and Famous?

  • Features

    Features

    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
    Hiker Setria Glutathione
    From our Partners

    6 Things You Should Know About Setria® Glutathione

    Derek Moneyberg
    From our Partners

    Choose to Conquer: Derek Moneyberg’s Mastery of Fitness and Finances

    Colorful hoodies on a clothing rack
    Gear

    10 Hoodie Holiday Must-Haves To Give (or Receive) this Christmas

    2023 sneaker gift guide
    Gear

    11 Fresh Pairs of Sneakers that Make Perfect Holiday Gifts

  • Anti-Aging

    Anti-Aging

    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
    Muscular man washing his face for skin care
    Wellness

    This Skin Care Guide Will Prepare You for All Seasons

    Old man suffering from back pain from post exercise muscle soreness
    Recovery

    Active Recovery for Improved Athletic Performance

    best spermidine supplement
    Anti-Aging

    Best Spermidine Supplements: Review of the Top 5 Brands

    Male-Elderly-Old-Bench-Press
    Functional Medicine

    Muscle Mass May be Your key to Defeating Injuries and Illness

  • Flex

    Flex

    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
    Bodybuilding Podcast 12-8
    News

    Bodybuilding Podcast Recaps: Learn From the Best 

    Bodybuilding Podcast recap 11:30
    News

    Bodybuilding Podcast Recaps: Enjoy Listening Leftovers

    Olympia 2024 returns to Las Vegas
    News

    It’s Official — The Olympia 2024 is Returning to Vegas!!!

    Rob Wilkins chief liaison between the Council and the Armed Forces
    News

    Rob Wilkins is Strengthening National Security Through Fitness

  • Hers

    Hers

    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
    Tasha Teanby standing outside the gym
    Hers Workouts

    How Tasha Teanby Beat the Effects of Bullying Through Intense Workouts

    MMA One Championship fighter Danielle Kelly entering the arena
    Muscle & Fitness Hers

    Danielle Kelly Shares Her 'weird' Post-Training Meditation Technique

    Natalie Burn looking in the mirror
    Hers Workouts

    Try Natalie Burn’s “Killer” Core and Kickboxing Workout

    Trish Marmo
    Hers Athletes & Celebrities

    How Ballroom Dancing Helped This Athlete Regain Her Edge

  • Muscle&Fitness+

    Muscle&Fitness+

  • Olympia

    Olympia

    • Olympia Coverage
    • Buy Tickets
    Caesar Bacarella performing a dumbbell workout with biceps curls
    Pro Tips

    Caesar Bacarella Is Building a Fitness Empire at Full Speed

    Olympia-2019-Whiteny-Jones-Press-Conference
    Interviews

    Whitney Jones Can Break, But Can Never Be Broken

    IFBB Wellness Pro Yarishna Ayala
    Interviews

    Yarishna Ayala Shares Advice for Future Wellness Division Competitors

    2021 Mr. Olympia Top 3 winners Brandon Curry, Big Ramy, Hadi Choopin
    News

    BIG RAMY WINS THE 2021 OLYMPIA!

Subscribe to YouTube Subscribe to the Newsletter Terms of Use Privacy Policy Cookie Policy Accessibility Statement Do Not Sell
  • Workouts
    • Workout Routines
    • Workout Tips
    • Fitness
    • Athlete/Celebrity Workouts
    • Exercise Videos
  • Nutrition
    • Healthy Eating
    • Lose Fat
    • Gain Mass
    • Supplements
    • Performance Nutrition
  • Athletes & Celebrities
    • News
    • Interviews
    • Women
    • Pro Tips
    • Behind-the-Scenes
    • Videos
  • Features
    • From our Partners
    • Active Lifestyle
    • M&F: Fit to Serve
    • Gear
    • News
    • Opinion
  • Anti-Aging
    • Functional Medicine
    • Hormone Optimization
    • Recovery
    • Wellness
  • Flex
    • Olympia Coverage
    • Athletes
    • Nutrition
    • Training
    • Videos
  • Hers
    • Workouts
    • Nutrition
    • Supplements
    • Athletes & Celebrities
    • Features
  • Muscle&Fitness+
  • Olympia
    • Olympia Coverage
    • Buy Tickets
  • Resources & Highlights
    • Topics
    • Videos
    • Podcasts
    • Contact
    • Terms of Use
    • Privacy Policy
    • Cookie Policy
    • Accessibility Statement
    • Do Not Sell

Stay Connected

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Facebook Twitter Youtube Pinterest
Open menu button
Open search bar button
×

Search M&F

Featured Articles
Lean Muscle
Healthy Eating

28-Days-to-Lean Meal Plan

With the right plan and the right discipline, you can get seriously shredded in just 28 days.

Read article
Kate Upton Attends the 2016 Vanity Fair Oscar Party
Women

The 20 Hottest Female Celebrities

Talented stars, killer physiques.

Read article
Bench press record holder Bill Gillespie breaking the world record at age 62
Pro Tips

The 'Dos' and 'Don’ts' of Bill Gillespie’s Record-Breaking Bench Press

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

Read article
The 50 Best Female Fitness Influencers on Instagram
Girls

The 50 Best Fitness Influencers on Instagram

Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Read article
Training

5 Worst Things for Building Bigger Calves

Avoid these missteps when trying to increase the size and circumference of this stubborn muscle.

by Eric Broser for Muscle & Fitness
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
  • Click to share on Facebook (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)
Calf Muscle
View Gallery

5 Worst Things for Building Bigger Calves

Close gallery popup button
1 OF 6

1 of 6

Calf Muscle

The Calf Conundrum

Some people are born into money. Some people are born with amazing intellect. Others are born with a gifted voice, or the ability to just pick up an instrument and play. And then there are those that are born with massive calves. Don’t ya just hate those people? Ok, maybe hate is too strong a word, but I know I certainly envy those bodybuilders that rarely ever do a calf raise and yet display thickly developed muscle from knee to ankle. And there are plenty of those types out there too…the real kicker being that some of them might not be bodybuilders at all.

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.
IN THE CROSSHAIRS: OUTER CALVES

2 of 6

Calf Raise

Failure to Prioritize

When the savvy lifter finds he/she has a weak muscle group they will make sure to train that area first on its scheduled day when physical and mental energy is at its highest point. However, I rarely, if ever, see this done with calves. You want your calves to grow? Then give them some special attention.
THE CURE FOR STUBBORN CALVES

3 of 6

Stretching_1

Failure to Stretch

One of the best ways to trigger muscle hypertrophy is by stretching them hard under the tension of resistance – and this is especially true when it comes to the calves! If you are not exaggerating, and briefly holding, the stretch on all sets of calf raises you are cheating yourself out of potential growth!
THE COMPLETE ARNOLD: CALVES

4 of 6

Barbell Calf Raise

Failure to Vary Reps

Because we walk and climb with our calves on a daily basis they naturally develop great strength and endless endurance, which unfortunately makes them quite resistant to growth. So, in order to make sure and exhaust all of their muscle fibers, we must crush them with heavy sets for as little as 4 reps and lighter weights that will allow for 50 or more! Sticking to just one rep range is a big mistake.
5 STRATEGIES TO BEEF UP YOUR CALVES

5 of 6

Calf Raise

Failure to Do the Work

Time and again I watch guys in the gym hit their chests, delts and arms with as many as 15-20 sets per workout, while their calves get maybe 4-6 lazy sets at the end of the session. Treat your calves as you do other muscle groups if you expect them to progress at a similar rate.
JAY CUTLER TRAINS CALVES AND CHEST

6 of 6

Calf raises_0

Failure to Intensify

As I mentioned, the calves are very resistant to adding muscle, which can even be the case for those who pay enough attention to them. So, if you are using the proper range of motion, training them first in your workout, and attacking with adequate sets and still not getting results them it is time to INTENSIFY. The calves need to be punished, so unleash on them with supersets, dropsets, rest-pause, negatives, giant sets, and whatever other torture you can think of. If you really want calves, you must show them no mercy!
DORIAN YATES’ COLOSSAL CALVES

Back to intro

The Calf Conundrum

Some people are born into money. Some people are born with amazing intellect. Others are born with a gifted voice, or the ability to just pick up an instrument and play. And then there are those that are born with massive calves. Don’t ya just hate those people? Ok, maybe hate is too strong a word, but I know I certainly envy those bodybuilders that rarely ever do a calf raise and yet display thickly developed muscle from knee to ankle. And there are plenty of those types out there too…the real kicker being that some of them might not be bodybuilders at all.

As for me, well I was born with literal toothpicks for calves, and although I have added a good six inches to them, they remain a weakness. That said, adding a half-a-foot to any muscle is nothing to sneeze at. Heck, if my calves were at least decent when I began lifting they would be rather formidable at this point. So, if I can add 6 inches to my crappy calves, imagine what you could accomplish as long as you avoid the following mistakes.

IN THE CROSSHAIRS: OUTER CALVES

Failure to Prioritize

When the savvy lifter finds he/she has a weak muscle group they will make sure to train that area first on its scheduled day when physical and mental energy is at its highest point. However, I rarely, if ever, see this done with calves. You want your calves to grow? Then give them some special attention.

THE CURE FOR STUBBORN CALVES

Failure to Stretch

One of the best ways to trigger muscle hypertrophy is by stretching them hard under the tension of resistance – and this is especially true when it comes to the calves! If you are not exaggerating, and briefly holding, the stretch on all sets of calf raises you are cheating yourself out of potential growth!

THE COMPLETE ARNOLD: CALVES

Failure to Vary Reps

Because we walk and climb with our calves on a daily basis they naturally develop great strength and endless endurance, which unfortunately makes them quite resistant to growth. So, in order to make sure and exhaust all of their muscle fibers, we must crush them with heavy sets for as little as 4 reps and lighter weights that will allow for 50 or more! Sticking to just one rep range is a big mistake.

5 STRATEGIES TO BEEF UP YOUR CALVES

Failure to Do the Work

Time and again I watch guys in the gym hit their chests, delts and arms with as many as 15-20 sets per workout, while their calves get maybe 4-6 lazy sets at the end of the session. Treat your calves as you do other muscle groups if you expect them to progress at a similar rate.

JAY CUTLER TRAINS CALVES AND CHEST

Failure to Intensify

As I mentioned, the calves are very resistant to adding muscle, which can even be the case for those who pay enough attention to them. So, if you are using the proper range of motion, training them first in your workout, and attacking with adequate sets and still not getting results them it is time to INTENSIFY. The calves need to be punished, so unleash on them with supersets, dropsets, rest-pause, negatives, giant sets, and whatever other torture you can think of. If you really want calves, you must show them no mercy!

DORIAN YATES’ COLOSSAL CALVES

Author picture
Written by Eric Broser for Muscle & Fitness
Related Articles
NFL journalist Ian Rapoport working out witht treadmill
Pro Tips

Ian Rapoport’s Insider Tips for Staying NFL Ready on the Road

Bodybuilding partners and spotter doing a back workout with a single arm lat pulldown exercise
Arm Exercises

This Lat Pulldown Variation Will Widen Your Back and Build Healthier Sho...

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscle & Fitness logo

Follow us

Facebook Twitter Youtube Pinterest

More news

c.t.-fletcher-content-YouTube
Training

Blast Your Biceps with These C.T. Fletcher-Approved Curl Tips

Stretch your sleeves with tips from the man who commands his muscles to grow.

Read article
worst gym injury
Training

The Worst Gym Injuries We've Witnessed

We answer in 60 seconds, then you tell us what gym horror you've witnessed.

Read article
Muscular man performing a bodybuilding kettlebell workout
Training

Make More Gains in less Time with this Quick Kettlebell Workout

Trainer Allan Bacon gives you the groundwork to stay fit without spending hours in the gym.

Read article
All Training
  1. Home
  2. /
  3. Flexonline
  4. /
  5. Training
  6. /
  7. 5 Worst Things for Building Bigger Calves
Muscle & Fitness logo
  • Workouts
  • Nutrition
  • Athletes & Celebrities
  • Features
  • Recipes
  • Topics
  • Videos
  • Exercise Videos
  • Podcasts
  • RSS Feed
  • Muscle&Fitness +
  • Buy Olympia Tickets
  • Archives
  • Sitemap
Facebook Twitter Youtube Pinterest

Newsletter Signup

Stay up to date

Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners

Muscleandfitness.com is part of a360media Fitness & Health Network

Contact Us Terms of Use Privacy Policy Cookie Policy Do Not Sell Accessibility Statement

JW Media, LLC

Copyright 2023 JW Media, LLC, parent company of Muscle & Fitness. All rights reserved.