Turn Your Calves Into Bulls With This Simple Workout

Turn Your Calves into Bulls

Shredded legs are what separate men from the boys. Legs are also one of the most undertrained muscle groups. For most people, calves are at the top of the most stubborn muscle groups list. You will need to do something special if you’re lacking in the calf department.

Guys with a muscular upper body and toothpick legs are an easy target for trolls. We’re sure you wouldn’t want to be on the receiving end of these humiliations. Follow these tips and see considerable growth in your calves.


Turn Your Calves Into Bulls With This Simple Workout

Use Variations

If you have weak calves, performing three sets of standing calf raises on the smith machine at the end of your leg workouts isn’t going to do much for you. You need to be constantly shocking your calves in order for them to grow.

Your calves are made of two muscles; gastrocnemius and soleus. A single exercise won’t target both these muscle groups. You need to have variations in your workouts to develop both these muscles.

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The gastrocnemius is the longer calf muscle and is trained when you perform standing calf raises. Soleus is the shorter muscle and is trained by seated calf exercises. You need to have your knees locked out to train the gastrocnemius muscle and soleus is worked when your knees are bent.

Your calves are made of three heads; outer, inner and medial. You can train them effectively by modifying your feet placement. Place your toes close to each other with the balls of your feet flared out to target the outer heads.

Keeping your toes at shoulder width with the balls of your feet placed together will target the inner heads. Performing the calf raises with a normal stance where your feet are parallel to each other will target the medial heads.

Train Your Calves at the Beginning of Your Workouts

Most people train their calves at the end of their workouts. If you have weak calves, you need to train them at the beginning of your workouts while you’re still fresh. Your quads, hams, and glutes are big muscle groups and will exhaust you before you get to training your calves.

Since your calves are relatively smaller muscles, they take lesser time to recover. You can train your calves 2-3 times a week. Schedule your calf workouts so you have at least 48 hours between your workouts.


Full Range of Motion

Majority of the people make the mistake of limiting their range of motion while training their calves. Maintaining a full range of motion is the trick to developing shredded calves. Stand on an elevated platform like an aerobic step or weight plates with your toes on the platform.

At the bottom of the movement, the balls of your feet should be an inch away from touching the floor. Try mimicking a ballerina on her toes while you’re at the top of the movement. Hold and squeeze the living hell out of your calves at the top of the movement.

You Don’t Need Tonnes of Weight

Many people let their egos get the better of them. For these people, the range of motion while training calves are limited. You can lift heavier weights while training calves as compared to the other muscles.

A lot of the people load the machine with more weights than they can handle and their motion is restricted to a couple of inches. If you’re just starting out or if you have lagging calves, you can perform bodyweight calf raises. Change up the intensity frequently to see the best results.

Calf Workout

Bodyweight Standing Calf Raises – 1 Set 100 Reps

Seated Calf Raises – 3 Sets 30 Reps (Perform 10 reps each with the three feet placement variations)

Weighted Standing Calf Raises – 3 Sets 10 Reps 

How often do you train your calves? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.


Vidur is a fitness junky who likes staying up to date with the fitness industry and loves publishing his opinions for everyone to see. Subscribe to his YouTube Channel.