Thread: Make Those Stubborn Calves Grow!

Make Those Stubborn Calves Grow!

Here's a great workout to get those calves pumped up quickly.Great for pumps in the calves!Give a shot.


Ankle Circles: 2 sets of 20 reps per leg (see note 1)
Seated Calf Raise: 4 sets of 20 reps
Calf Press On Leg Press: 'The Burn' method for 55 reps (see note 2)
Ankle Circles: 2 sets of 20 reps per leg


Note 1--

Ankle Circle

Hold yourself up against a sturdy object like a squat rack or a Smith machine.

Lift the right leg in the air a couple of inches off the floor and perform a circular motion with the big toe. Pretend that you are drawing a big circle with it. One circle is one rep. Breathe normally as you perform the movement. When you are done with the right foot, repeat with the left leg. You are going to do 2 sets of 20 reps with each leg.

Note 2---

"The Burn"

This is the most intense part of the workout. You are going to do what is called "The Burn". Go with a light weight for this.

10 reps with 10 seconds rest.
9 reps with 9 seconds of rest.
8 reps with 8 seconds rest.
7 reps with 7 seconds rest.
6 reps with 6 seconds rest.
5 reps with 5 seconds rest.
4 reps with 4 seconds rest.
3 reps with 3 seconds rest.
2 reps with 2 seconds rest.
1 rep.

This is going to be 55 total reps. It is going to burn like crazy. Once you are done with this, get to stretching the calves out so they don't cramp. After a couple of minutes, repeat the ankle circles you did earlier for 2 more sets of 20 reps per leg and you are done. If you feel the weight you did was too light, make a note and go heavier next time.

I know this seems like too much work on such a small muscle group, but think about this. Your legs are the most used muscles in your body. As much as you stand, walk, run, and jump your legs are used to doing a lot of work. You have to hit them intensely to get them to grow.

Here's another way to blast calves that I saw and have tried that can help get those things growing from calves into cows.....

Giant Set thru all of these exercises..

Standing Calf Machine
Seated Calf Machine
Donkey Calf Raises
Leg Press Calf Presses
Standing Calf Machine

I like to set up 4 - 5 machines and go through the sets without stopping, for as many reps as possible per machine. Do a set of each for as many reps as possible, without resting between sets, add a little weight to each machine, stretch them out on a high block of wood between Giant Sets, and go again repeating this for 3-4 cycles. The next day your calves will let you know that they felt the routine.

If this is too much for you then you can do it Super-Set style like this....Superset two movements, such as seated calf raises and standing calf raises. Do 5 sets of each, adding weight each set.

At times you should go lighter, and at other times heavy. Another tactic that I use quite often and find very effective is to do half reps to failure once, until I can no longer perform any more full range reps. This takes the calves into a pain zone that they have never experienced before and extends the set far beyond what you could normal do, which will result in adding more mass to the calves.

I need need some calf blasting lol my calfs are deff my weak spot

Originally Posted by Big D

I need need some calf blasting lol my calfs are deff my weak spot

Give these workouts a try brother and they not be for long.

i been working them hard, but I need to shock them again, thx for posting bro

Good post FIST... I swear my calves are the weakest looking muscle on my body.. Legs tomorrow and will def give this a try.. As I do everything damn exercise you post, lol...

Great to hear brotha.Post up how it went when you're done.

You know I will brother.. That is if I can even walk over to my phone. I know your 3 day quick mass workout put my ass out for a week straight, lol...

These workouts sound very good indeed. I always try to hit my calves with an extremely heavy weight, and then a burn exercise after, whether it be an outer or inner calf exercise I'll alternate per session. As already stated, the calf carries your ass day in day out and is a stubborn tough muscle. For calf hardgainers (i'm one as well), I'd suggest going hiking if possible. Hiking on trails/mountains is the best way to hit the calf at all different angles, I can't think of anything that would stress it more. Put a 50lb pack on your back for more intensity.

My favorites are seated raises, standing calf raise or leg press raise, donkey raises and jump squats.

Sounds like a great way for me to mix it up bro! Thanks for posting!!