Hey Fellas, I hope everybody is doing well.

This is the first article in a series on how to stimulate new growth in stubborn body parts.  Today, I would like to focus on Calves…

Very few people are just born with genetically superior calves, and although genetics play a role, I’ve witnessed far too many guys in the gym over the years using poor training techniques and blaming genetics for their inferior calf development. You see so many guys perform a full arm workout, then walk over to the calf machine and do 3 half-assed sets and call it a day – this is shameful.  Calves need to be properly trained, along with the rest of the body in order to create symmetry, balance and strength.

Let’s start with a quick anatomy lesson…

There are 2-main heads to the calf:

– the Gastrocnemius (the large upside down heart shaped muscle)

– the Soleus (the long, thick band that runs down the side)

For proper development, BOTH of these muscles need to be trained equally hard and with the correct exercises.

The Gastrocnemius is targeted directly with Standing Calf Raises, Donkey Calf Raises and Leg Press Calf Raises, while the Soleus is targeted directly with Seated Calf Raises.  You want to make sure to hit both calf muscles with each workout.

Below is a sample workout (performed every 3 days) to force new growth into your calves:

1.  Standing Calf Raises, 4-sets, 15-25 reps
2.  Donkey Calf Raises, 4-sets, 15-25 reps
3.  Seated Calf Raises, 4-sets, 15-25 reps

Very important tips to always remember…

– Do not bounce

– Always use a full range of motion

– Get a full stretch, as low as you can go, then go all the way up

– Use a repetition speed of 2-seconds up, hard squeeze, then 2-seconds down

– Rest no more than 30-seconds between sets

– Stretch and/or massage the calves in between sets

– Keep legs locked and straight to fully activate the Gastrocnemius, as the moment you bend the knee, you take pressure off this muscle

– Try several foot positions to place more emphasis on all areas of the calf (toes straight, toes in, toes out)

This is another one of those routines that separates the men from the boys… If you’re training your calves with the proper intensity, they should feel like a blow torch is being applied.  Don’t ever puss-out!

Do you guys have a stubborn body part that you need help with? Just let me know and I’m happy to address it here in the comments, or create a detailed article just for you.