Written by Generally people give very little thought to the development of their calves. Although genetics play a big roll in having underdeveloped calves, it is not excuse to leave them that way. If fact, it should be more motivation for you to give them more attention during your workouts. Regardless if your undersized calves are inherited or just undertrained, I will teach you how to build them up to respectable proportions by simply having you follow my proven, basic approach to success:
-Make the calves a priority;
-Attack them with a variety of exercises;
-Take each set to the limit;
Prioritize
The fact of the matter is that you dont have big calves because you do not stress them in your training sessions. Possibly they are not hit as frequently as needed, or perhaps the intensity is lacking- or perhaps both. Let’s be realistic, calves have always been a highly ignored muscle, somewhat similar to forearms. I do understand that calf exercises can be a bit boring, and especially exhausting when performed toward the end of our workouts. Calves are typically treated as an afterthought, and trainees will work on them as a final movement on their way to the shower. The first step is to accept the fact that your calves are way too small, and make up your mind to work them first in every training session. The most benefits in a workout are derived early on, so your calves will improve if you hammer them as soon as you enter the gym. It is just that simple, just like any underdeveloped muscle; it should be moved to the front and given more attention. How many times a week are you giving your calves a good workout? Is it safe to assume that you answered “once”? This is not to say that you should neglect the rest of your physique. My point is that you should start off two of your weekly training sessions with a full blown attack on your calves, before you become fatigued from other movements.
Attack them with a variety of exercises:
The calf must be fully developed in all three muscles in order to maximize development. These muscles are termed the medial, inner, and outer heads. To attain a pleasing appearance, all three of these heads must be trained. The great thing about it is this; you can hit the inner, outer, and medial muscle heads with the same exercises by simply turning the direction of your foot. Pointing your toes away will target the inner muscle head and pointing your toes in will target the outer muscle head. The medial head is targeted by simply keeping your toes pointed forward.
Take each set to the limit:
The calves are just like any other muscle- the end of the set is where the intensity is. The last reps cause the most muscle growth in any muscle group you target. Stopping before breaking through that threshold of fatigue can cause your muscle to plateau. The last few reps on calf workouts can cause an incredible burn which often causes the person to quit too soon. Pushing just an extra 2 or 3 reps can make a world of a difference when building big calves.
Developing impressive calves quickly:
In a nutshell, those are the vital steps to take if you want big calves. Do them first a few times weekly, attack all three heads equally, and make up your mind that each set will be worked to the absolute limit. Your reason for having poor and undeveloped calves might not be from lack of effort, but rather failing to approach the problem with the correct training plan. Just implement these three important adjustments to your program, and your lower legs will improve immediately.
