Stubborn Calves

 Many people have so much difficulty getting their calf muscles to grow that they conclude that their genetics just make it impossible. Before I continue, let me be clear. Some people's genes do make it easier for them to grow their calves, while others do have to work a little harder.

BUT! Many folks who think their genetics mean they'll be cursed with bean pole calves forever, just don't realize that calf muscles need to be trained differently than most other muscles.  Let me share some suggestions. 

What's So Different About Calves?

Unlike almost all of the rest of your muscles, each calf muscle lifts your entire body weight hundreds or thousands of times a day.  So they're just not going to be impressed with 3 sets of 8 to 10 reps once a week, even with a lot of weight. You're going to need much more volume. Try one or more of the suggestions below. The more you feel your calves are lagging behind, the more of these you should do:

1. For each set, try doing sets of 15 - 20 reps. You'll probably need to use less weight than you're used to, but you'll still be doing more total volume, so swallow your pride.
2. Do 4 or 5 sets. Yes, that takes more precious time, but you can compensate for that if you...
3. Limit your rest to 30 seconds between sets. Yes, it sucks, but it makes the exercise more effective.
4. Exercise them 3 to 5 days per week.  Yes, really! They can take more frequency than just about any other muscle. Remember, you're already working them every day, just by living your life and walking around.

No Machine? No Problem. 

You can do calf raises at home, or on your morning walk, or at the gym (even if the machine is busy). You'll need a stair step, curb, or something similar, as long as there's something next to it you can hold on to for balance, like a handrail or post or something. Since a video's worth a million words, watch this. I'll spare you the torture of watching me do 20 reps.

Here you saw two variations: with both legs at the same time, and working each side separately. Notice that my heels are lower than my toes at the bottom of each rep. Also, you can't see it in the video (sorry), but I'm holding on to one of the uprights for balance.

Be sure to pause for half a second at the top and bottom of each rep. The most common mistake I see people doing on any calf excercise is "bouncing" the weight or their body up and down. You'll move more weight that way, but it's much less effective. And might get you an injury.

Is this kind of calf raise better than seated calf raises with a barbell, or on a machine? It might be, though if you can, I recommend alternating seated and standing calf raises. They do work your calves slightly differently. If not, these will definitely get the job done.

How to Vary the Difficulty 

Here are a bunch of ways to do this exercise,  from easier to harder.

• Do it with both sides at the same time, just like in the video.
• For more weight, hold a dumbbell in your free hand.
• Do only one side at a time with just your body weight.
• One side at a time with a dumbbell.
• To really torture yourself with a nasty pump, but also make the exercise super duper effective, stretch the muscle(s) by holding the bottom-of-the-rep position for up to 30 seconds before the first rep of each set.

Okay! Give 'em a try and show your genes who's boss!

The Friendly Lifter