BUILD YOUR CALF MUSCLES WITH THIS CALF TRAINING ROUTINE

Build Your Calf Muscles with This Calf Training Routine

Since we use our calf muscles every day when we’re walking around, there seems to be some debate over how often we should train our calves for optimum muscular development and how much weight should we use. If you want to grow your calf muscles, here’s a great calf training routine to try.

THIS CALF TRAINING ROUTINE IS A MUST-TRY, TRUST ME!

THE KEY TO BUILDING CALF MUSCLES

The key to effectively building the calf muscles and continuing to make good muscle gains over the long term is a combination of intensity and tricking the muscle with constant change. The calf muscles get a lot of work carrying all of our body weight whenever we walk, but this won’t make them bigger and more muscular.

Training them using a mix of high reps, low weight alternated with medium weight with high reps is the best way to stimulate serious calf growth.

THE BEST CALF TRAINING ROUTINE

The calf muscles can take a lot of work. So to stimulate muscle growth in the calf area, you need to mix it up and blast the calves in a completely different way than what they get from everyday walking. Here’s one of the best calf training routines you can do:

  • Do high reps of standing calf raises in the 30-40 rep range for 4 sets once per week.
  • In the same week on another day, try doing very heavy partial reps from the bottom to the halfway point for 10-15 reps for 2 sets. Follow those lower partial reps with 2 sets of high partial reps from the top or extended toe position down to the halfway point for another 2 sets.
  • On the third day in the same training week, do some seated calf raises with medium heavy weight for another 4 sets of 30-40 reps.
  • On days 1 and 3, try to complete a full rep for each and every repetition.
  • On day 2 you’ll only do partial reps from the bottom half of the raise to the halfway point and then the top half of the raise to the halfway point.
  • In total you’ll do 4 sets 3 times per week. This is enough for real growth if you keep the intensity level high by resting only for a short period between sets.

By training this way, you’re constantly tricking the calves into growing by using high reps on some days mixed with partial reps with heavy weight on another day and changing from standing to seated calf raises on another day. This is just an example week of training the calves three times. Three times per week is enough to stimulate immediate growth in the calves.

To achieve long-lasting calf muscle growth, you need to be consistent with your training and keep mixing your exercises around, so your calves will never know what to expect. As soon as they get used to a routine, they’ll cease to grow. So mix it up, and have some fun with your calf training routine by trying new techniques, and alternating between heavy weights and higher reps. You’ll be overwhelmed at your new development if you follow these tips to a tee.

ANTHONY HILL, FOUNDER

Anthony Hill

When you put together the sum total of my 30 years of bodybuilding training, the contests, the vast array of diets I have experimented (tortured) myself with as well as the experiences I have been through with various training partners in the gyms I have trained in all over the world, it’s been a great ride and I wouldn’t change it for anything. Over the years, I have been fortunate enough to be able to do lots of personal training for private clients alongside my day job. For a few years during my 30’s, I moved to Asia and worked as the Fitness Manager and head personal trainer at one of Thailand’s leading gyms in Bangkok. Learn More

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