SMALL CALVES :O

mully35

New member
So long story short I have really, really, really ****ing bad calves... My legs are probably one of my strongest parts on my body which kinda makes this that much more frustrating. I am a skinnier guy I am 6'4 195lbs. So any advice from you taller people with big calves or anyone with big calves now that have struggled in the past with small calves before, can you please let me know what you guys did to help make them grow! :D

It's just getting very frustrating any advice would be very helpful.

P.S my calves start really really high up on my leg I believe they are referred to as "Sprinter Calves"

P.S.S i have heard all the genetics **** so that doesn't really help lol I know it is a factor

Thanks guys! :)
 
I usually work them out on the stairs during cardio, calf machines, and leg press machine. All the usual stuff. ?
 
Wish I had calves...
:-D

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I've had this problem and without going through the usual, "genetics" talk, I'd say just try something different than anything you've done so far.

Maybe try: giant sets, drop sets, rest pauses, supersets, or BFR (blood flow restriction or occlusion) training.

In case you don't know; in a nutshell:

Giant Sets: Begin at a relatively low weight and do ~15 reps. Then, move up in weight enough that you hit ~10 reps then up in weight and do ~6 then up again with ~3 reps. That's one set. Then take a 30-45 second rest and do it all over again. Those are the rep ranges that I like to do, feel free to change it up for what works for you.

Drop Sets: Start at a comfortable weight and rep it out until failure, then drop the weight ~5%-20% and rep that until failure (2-4 reps). You can continue to drop the weight until you are satisfied with your set.

Rest Pause: Begin at a comfortable and mediocre weight for you and rep until failure. Then, wait ~15 seconds (some say take 15 breaths) and do that same weight for as many reps as possible. I sometimes do a drop set into a rest pause.

Superset: The superset system employs two exercises performed in rapid succession. There are several different ways to superset: either supersetting between two like exercises for the same muscle group, or perfroming two exercises back to back that involve antagonist muscle groups (i.e. chest and back or quads and hams). Obviously, for calves, you will want to the former. I usually begin on one calf raise machine and then move to another. That would be one of the only ways to employ supersetting for calves.

Occlusion Training: is a hard concept to explain on a forum without going into extreme detail. You can google BFR or occlusion training if you would like. Again, in a nutshell, one will cut off veinous retrieval of blood (occlude) using a pressure cuff (I usually use resistance bands) without blocking off delivery of blood from the arteries. *Yes, this is a safe and scientifically proven and effective way of building muscle and increasing strength.

Also, if you have not yet, you can try angling your feet differently on the machine itself. This meaning: start with your regular calf raise and rep it out, then angle your feet outward (about 45 degrees) and rep that out. then angle your feet inward (about 45 degrees in from your original position) and do more reps. You can either do this as one big set, or break it up into three different sets.

I hope this helps! I know many people know what a lot of this stuff that I have explained is, though I feel it can help some people who are newer to lifting that are viewing this post, so I am sorry if I couldn't help with this post. Hopefully I have helped someone! If you have any other questions, would like more of an explanation, or would like some good links with info on these topics, feel free to message me! Happy Training!
 
I've had this problem and without going through the usual, "genetics" talk, I'd say just try something different than anything you've done so far.

Maybe try: giant sets, drop sets, rest pauses, supersets, or BFR (blood flow restriction or occlusion) training.

In case you don't know; in a nutshell:

Giant Sets: Begin at a relatively low weight and do ~15 reps. Then, move up in weight enough that you hit ~10 reps then up in weight and do ~6 then up again with ~3 reps. That's one set. Then take a 30-45 second rest and do it all over again. Those are the rep ranges that I like to do, feel free to change it up for what works for you.

Drop Sets: Start at a comfortable weight and rep it out until failure, then drop the weight ~5%-20% and rep that until failure (2-4 reps). You can continue to drop the weight until you are satisfied with your set.

Rest Pause: Begin at a comfortable and mediocre weight for you and rep until failure. Then, wait ~15 seconds (some say take 15 breaths) and do that same weight for as many reps as possible. I sometimes do a drop set into a rest pause.

Superset: The superset system employs two exercises performed in rapid succession. There are several different ways to superset: either supersetting between two like exercises for the same muscle group, or perfroming two exercises back to back that involve antagonist muscle groups (i.e. chest and back or quads and hams). Obviously, for calves, you will want to the former. I usually begin on one calf raise machine and then move to another. That would be one of the only ways to employ supersetting for calves.

Occlusion Training: is a hard concept to explain on a forum without going into extreme detail. You can google BFR or occlusion training if you would like. Again, in a nutshell, one will cut off veinous retrieval of blood (occlude) using a pressure cuff (I usually use resistance bands) without blocking off delivery of blood from the arteries. *Yes, this is a safe and scientifically proven and effective way of building muscle and increasing strength.

Also, if you have not yet, you can try angling your feet differently on the machine itself. This meaning: start with your regular calf raise and rep it out, then angle your feet outward (about 45 degrees) and rep that out. then angle your feet inward (about 45 degrees in from your original position) and do more reps. You can either do this as one big set, or break it up into three different sets.

I hope this helps! I know many people know what a lot of this stuff that I have explained is, though I feel it can help some people who are newer to lifting that are viewing this post, so I am sorry if I couldn't help with this post. Hopefully I have helped someone! If you have any other questions, would like more of an explanation, or would like some good links with info on these topics, feel free to message me! Happy Training!

Beauty bro! Thanks a lot! Im not so new too lifting as my lower legs don't seem to grow. I will take some of your advice into my workouts this week :)

Thanks again :)
 
Do a 4 exercise giant set 25 reps each. Do 2 giants sets, so it will be 200 reps. Leg press calf raise, seated calf raise, standing calf raise, and donkey calf raise! On the standing and donkey calf raise really squeeze the living day out of your calves. You probably will need light weight, so leave your ego at the door! Do this every 3rd day for a couple weeks and then swap to heavy weight(obviously except the donkey calf raise unless you want someone riding on your back)lol for 8-12 reps. But do 3 giant sets of the heavy weight cycle. Same way every third day! This should help, and dont forget to eat
 
Do a 4 exercise giant set 25 reps each. Do 2 giants sets, so it will be 200 reps. Leg press calf raise, seated calf raise, standing calf raise, and donkey calf raise! On the standing and donkey calf raise really squeeze the living day out of your calves. You probably will need light weight, so leave your ego at the door! Do this every 3rd day for a couple weeks and then swap to heavy weight(obviously except the donkey calf raise unless you want someone riding on your back)lol for 8-12 reps. But do 3 giant sets of the heavy weight cycle. Same way every third day! This should help, and dont forget to eat

Awesome bro I will give this a try! Thank you :)
 
Occlusion Training: is a hard concept to explain on a forum without going into extreme detail. You can google BFR or occlusion training if you would like. Again, in a nutshell, one will cut off veinous retrieval of blood (occlude) using a pressure cuff (I usually use resistance bands) without blocking off delivery of blood from the arteries. *Yes, this is a safe and scientifically proven and effective way of building muscle and increasing strength.

I've used Occlusion training along with working my calves everyday with good results
 
try this... choose 2 days that are at least 2 days apart .. 1st day do 5-10 sets of 4-7 reps on standing calve raises but dont be shy to use alot of weight.. then on the 2nd day do 4 sets of this HIT set.. pick a weight you can do 15 reps with and cranknout 15.. put the weight down and stretch each calve for 10sec.. pick it up and do 8reps..put it down and stretch..pick it up for 8 more reps.. stretch the do a last set of 8.. then stretch again.. pick the weight up and do a small fast bottom movement(burns) till you cant handle the pain.. stretch again and do bodyweight singel calve raise for 20reps.. thats 1 set
 
try this... choose 2 days that are at least 2 days apart .. 1st day do 5-10 sets of 4-7 reps on standing calve raises but dont be shy to use alot of weight.. then on the 2nd day do 4 sets of this HIT set.. pick a weight you can do 15 reps with and cranknout 15.. put the weight down and stretch each calve for 10sec.. pick it up and do 8reps..put it down and stretch..pick it up for 8 more reps.. stretch the do a last set of 8.. then stretch again.. pick the weight up and do a small fast bottom movement(burns) till you cant handle the pain.. stretch again and do bodyweight singel calve raise for 20reps.. thats 1 set

Sounds brutal, I'd say be prepared to be sore with this setup. Looks good though, this should shock anybody's calves into some new growth.
 
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