How I grew my small calves
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How I grew my small calves

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As someone who has had small calves, and now has less smaller calves, here are some tips that I’ve come up with over the 10 years of trying to grow them 👇🏼

Training volume
– Make sure to allocate them enough volume if you want to grow them
– I look to train them around 2-4 times a week with 1-3 exercises per day
– I personally trained them 3 times a week with 1 exercise per day

Exercise variations
– Have a variety of calf exercises that targets all parts of your calf
– I personally chose standing calf raises, seated calf raises, and some sort of calf press

Perform quality reps
– No bouncing or using momentum
– Perform a full range of motion for each rep
– Control each rep (brownie points if you pause 1-2 seconds at the bottom and top)

Then it’s just a matter of doing this consistently and progressively overloading them over an extremely long amount of time 👌🏼

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@musclenation – DISCOUNT CODE: “LEE”

♪ Dreaming after work (Prod. by Lukrembo x Cloudscape)
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23 Comments

  2. @CliqueOverAnything

    You had small calves beforehand? Stop it…..jesus christ. Im at 13.5/14 in at my widest….i run, lift, and been hitting it consistently for time. Its genetics.

  6. @samsin34

    But wait.. most Asians have good calf muscles.. and I don’t mean South East Asians.. i mean the orientalist kind

  8. @lordtyrus1

    I have been doing at least 3 times a week and am finally getting calves. They require a ton of volume. I think a lot of people don't know that and get upset that they don't grow and just give up

  12. @tapiraat6977

    Good calf genetics are so funny. I already had bigger calfs than most big guys in my gym when I first started a year ago. The rest of my body is still lacking tho

  14. @trotillas293

    I’m sry but u didn’t have small calves. U js had body dysmorphia. Me I have freaking 12 inch calves, now that’s small

  16. @user-mt9de5wt5y

    I was 190 at 18 then I dropped to 135 and my calves were non existent as a kid I climbed tree's and rode bicycles and skateboards. My calves were big the the weight loss and they were gone. I took some time off from activities and when I decided I wanted them back I started trying all the different ways along with walking and living in a place with stairs. To properly grow calves whether or not you think you can you must incorporate your toes. When walking use a longer stride and stretch with each step. Wear a backpack on your walks with 30lbs of weight. If you want to use the gym to grow them then use a leg press with 150% or more of your bodyweight keep your knees slightly bent and do 5 reps and hold the last one for 30 seconds then 5 more and hold and then 5 more and hold and repeat until you are unable to do anymore. Train them Monday Wednesday and Friday. Weekends off. Monday feet pointing straight ahead. Wednesday feet pointing away from each other. Friday feet pointing at each other. So if you are looking at a clock Monday 12 o'clock Wednesday left foot 10 and right foot 2 o'clock. Friday left foot 2 and right foot 10 o'clock. Always train them to exhaustion. At some point you will notice them not responding so add in donkey presses. Go as heavy as you can do 25 in a row and hold the last one until you can not hold it any more.

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