Calves Training Workouts & Articles

Big Full Diamond shaped Calves: Calf to Bulls!

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Calves Training: Calves are one of the most stubborn muscle groups on the human body to get growing. They are tought because of the daily pounding they take just moving us from here to there. We will give you the information to add size and shape to your calves no matter how good or bad mother nature was to you at birth.

Calves Training Workouts & Articles

Tags: Calves

Calves Training Workouts and Tips!

Beginner Shape & Size
Exercise/ Routine #1 # of Sets # of Reps
Standing Calf Raises 3 sets 15-12* reps
Seated Calf Raises 3 sets 20-15* reps
Advanced Size
Exercise/ Routine #2 # of Sets # of Reps
Standing Calf Raises 3-4 sets 20-12* reps
Donkey Calf Raises 3-4 sets 20-12* reps
One Legged Standing Calf Raises (Bodyweight) 3-4 sets 15-20 reps
Advanced Size & Shape
Exercise/ Routine #3 # of Sets # of Reps
Toe Presses on 45° Leg Press 4-5 sets 20-15* reps
Seated Calf Raises 3-4 sets 15-12* reps
One Legged Calf Raises off of Block (Bodyweight) 2-3 sets 20+ reps

*Exercises marked with an asterisk have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.* All working sets should be performed with as much weight that can be handled correctly.


Top Calves Training Workout Tips:
Mr. Universe Tom Platz Calves
  • Always do full repetitions! Non of those bouncy half and quarter or three quarter reps thinking I gonna make them burn which produces growth. Your calves are used to this BS, they go through it everyday when you get up an move around. What they are not used to are full repetitions from complete extension to complete contraction at a steady controlled pace.
  • Train Calves no more than twice a week. No calves don't like everyday training over long stretches of time. Calves grow with concentrated effort 2 time a week with varied rep ranges of high reps of 15-20 and low rep ranges of 10-12. Varied rep ranges stress both fast twitch and slow twitch muscle fiber within the calves to help achieve maximum growth.
  • Stretch lightly between sets. Stretch each calf for about 15 seconds after each set to keep the blood flowing to the muscle between each set. Don't over do it excessive stretching is also exercise and your calve need recovery time between set as does any muscle group.
  • Calves strive off consistency. Calves more than any of muscle group must be worked with consistency, if you don't they will not grow. They not you bicep that may grow on some hit and miss regimen, calves won't and don't grow off shitty training.

Even if you weren't born with good or great calve you can improve them if you're will to make the effort.



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