Dunno how I just found this thread but I had some awful chicken legs before. I heard early Arnold used to take pictures without his calves showing bcuz they were his weak point. Once I learned a little about the calves I learned to train them and I’ve never had a muscle grow like this before.

The soleus’ primary function is stability and to aid is in walking. It crosses both the ankle and knee joint and is used to low weight high reps. Therefore train it heavy with seated calf raises.

The calves don’t cross the knee joint and should be trained with moderate to low weight for high reps.

If ur calves are like mine the muscle fascia needs to be stretched while pumped. I experimented with loaded stretching and saw noticeable growth compared to without it. Loaded stretching is interesting and I believe it works especially well with stubborn muscles.

One leg calf raises:
Rest pause to 30 a leg then switch.

Seated calf raises:
3x6-8 pyramid up in weight each set 45-60 sec rest

Standing calf raises or machine:
25rep pump set
3x15 pyramid down in weight each set if necessary to finish all reps 30-45 sec rest
Rest pause to 40 reps with original weight

Do loaded stretching between all sets aiming for at least 30 sec. I usually grab a spot in the corner if possible cuz no one likes to see a grown man cry lol. I started 1 day a week in addition to what I was doing as a shock then did it more often and divided it up as I got accustomed to that level of pain. First time couldn’t walk right for days. Best of luck

Really nice tip thanks bro +1.

My calf's are my weak point wasn't able to grow them a lot over the last years.

Going to try this out. How much reps are you doing?

Normally I hit them twice or three times a week.
One time heavy and low reps about 7 to 10 and one time with lower weight and heavy reps about 20 to 30.

My calves respond best to high reps, I usually to about 20 then hold the last one for 10 secs. I don’t do anything crazy, just the incline leg press (but on my toes) , standing calf press, and seated calf press

I do seated leg press and incorporate calf exercises - I hit the calves three ways - standard calf raisers (feet parallel), then I turn the toes in so that they are almost touching each other, then turn them out , like a duck. Great stress on the calf muscles. Sadly - as you get older it becomes much more difficult to develop leg muscles, probably because legs are the most used body part. But you can give them some definition.

weighted donkey calf raises really work...

Wow, thanks for sharing this here. I'll try tip ups too.

Calves, like forearms & abdominals, are endurance muscles... they respond best with high reps...I have a tough time just doing calves - I ain't got no time fo' dat - ha!... so I try to incorporate into other movements to maximize my time...
examples: Stairmaster with weighted vest walking only on balls of feet, farmers walk on balls of feet, jump rope with weighted vest concentrate on balls of feet... lastly calf raises holding DB's: feet pointed inward, pointed outward & finally neutral.

Hello Sir,

Combination of heavier and lighter weight sessions with progressive overload as any other body part. If you prioritize culf's as a muscle group I would hit them few times a week with a short 4 sets approach per session. It a genetic factor too though, the way muscle it attached - high or low.

Regards

Years of torment from my wonderful girlfriend I've smashed my legs and calfs in desperation to make them grow. I'm happy to report my quads are now almost respectable but the in turn has made my calfs look even smaller.. persistence, strategy and sheer determination they will grow!

Congrats on your gains bro

I'm varying my wo routine weekly, one week 8-12 reps, max. weight and full range reps. The other week I do 15-20 reps, less weight and more sets.
You can also combine both workouts in one...hell of a pump! Try it Sam

POST EM UP!

Heavy full range, free weight squats help with everything.

Standing calf raises. Whole stack, full range of motion, for multiple sets of high reps.

Donkey calf raises with as many girls as you can find and fit on top. Full range, high reps, multiple sets

Calves take the most work to develop, grow, and mature. It take maximum weight, range of motion, excessive reps / sets, and time to allow the process to work

I noticed my calf growth had slowed. I started alternating angles toes in for a set toes out for a set. Or toes in on Monday toes out on wed. Once I started switching angles up they started growing again. Just what worked for me. I also wear thin soled shoes as well. Good luck man!

Zercher calf raises on a 2x4 in a rack. Fast and explosive, almost like plyometric training, as though you’re trying to jump but can’t because of the weight. High reps

Arnold had a quote where he mentioned training calves barefoot so that he could grip with his toes. I get a very good contraction deep in the muscle when I focus on curling my toes around whatever my feet are resting on when I’m doing seated or standing calf raises. Thinner shoes like Nike free’s help with this, I’m sure the finger shoe things would too but I can’t bring myself to wear those. Then make sure you’re hitting both standing and seated at least twice a week but I’m sure you’re already doing that.

I have genetically god like calfs if i tanned and dropped a pic you would be like dam. I wish I had the same genetics in my ass cause I have a hank hill ass and I never do calfs but when I do I use the Smith machine put the bar on my traps and use the plastic stepper stackable things I don't know the real name of them but I put my heals on the ground and toes up on the stepper and raise up it will kill them