The best science based workout advice to grow bigger calves.
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00:00 - Why Your Calves Suck
01:05 - Mistake 1 - Range of Motion
01:42 - Mistake 2 - Exercise Selection
02:28 - Mistake 3 - Stretching
03:23 - Mistake 4 - Prioritization

Are you struggling to build impressive calves despite your best efforts? You're not alone. Many people face the challenge of stubborn calf muscles that refuse to grow. While genetics play a significant role, there are proven strategies to help you overcome these hurdles and achieve noticeable gains. In this video we’ll explore effective calf training techniques backed by research and expert insights.

Genetics can heavily influence the size and shape of your calves. Individuals have different proportions, muscle, and tendon lengths that affect their growth potential. Even with maximum effort, your genetic makeup determines how your muscles respond to training. A study with 585 participants revealed varying responses to identical bicep training regimens, highlighting the impact of genetics. Unfortunately, the same may apply to calf training.

Despite genetic limitations, there are four key mistakes you can avoid to maximize calf growth:

1. Training Through a Partial Range of Motion
It's a common belief that a full range of motion yields better results. However, research shows that focusing on the bottom half of the movement can lead to twice the growth compared to the top half. Concentrate on maintaining control and load during the lowering phase for optimal results.

2. Rethinking the Seated Calf Raise
While both straight leg and bent leg calf raises have their place, studies suggest that prioritizing straight leg calf raises results in more comprehensive calf development. This exercise targets the gastrocnemius and the soleus, promoting overall growth, while the Seated only targets the Soleus, and doesn't cause significantly more growth in this region than the Standing Calf Raise.

3. Incorporating Stretching for Growth
Stretching is not just for flexibility; it can enhance muscle growth. In one study, participants who added a loaded stretch after calf raises saw significant size increases. Even static stretching without load, when done consistently, can contribute to muscle development.

4. Prioritizing Calves in Your Workout Routine
Exercise order matters. Starting your workouts with calf exercises ensures that your muscles are fresh and ready for maximum effort. This approach has been endorsed by experts John Meadows.

To effectively target your calves, incorporate this simple yet powerful workout into your routine:


Frequency: Train calves 2 to 4 times per week.

Timing: Perform calf exercises at the start of your workout session.

Exercises: Focus on bottom half range movements and prioritize straight leg calf raises.

For more detailed workout plans and tracking tools, consider using platforms like Ganbaru, where you can access personalized programs and monitor your progress.

References:
https://pubmed.ncbi.nlm.nih.gov/15947...
https://pubmed.ncbi.nlm.nih.gov/36048...
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://pubmed.ncbi.nlm.nih.gov/38156...