Every bodybuilder worth his salt has a decently developed set of calves. Even those bodybuilder who began their careers with genetically poor calf development – such as IFBB Professionals Ronnie Coleman and Dexter Jackson – managed to rise to the top of their sport and win Mr. Olympia titles though years of heavy and intelligent calf training. The sad truth is that many of the bodybuilders you encounter in the gym won’t have underdeveloped calves because of their genetics. More times than not, it’s because they don’t dedicate the time required to actually grow them. They will opt for four quick sets of calf raises at the conclusion of their quadriceps/hamstrings workout, and then call it a day. It’s a habit shared by millions of bodybuilders around the country, and it hurts them in several ways. First and most obviously, if and when they ever choose to grace a bodybuilding stage, the calves will be an area they will have to hide from the judges. Second, and more likely as 99% of bodybuilder will never grace a stage, is the possibility that they will look less than they could look in normal street clothes, since the calves are one area which is displayed just about any time they wear shorts.

If you want to build calves, you don’t need any advanced formula for success. More simply, you just need to complete 12 heavy sets of calf work, two days per week. It’s that simple. Can you muster up the energy, time and courage to complete 30 minutes of calf work, twice per week. If you can, you’ll be the envy of your peers on the beach and you’ll certainly hold your own on the bodybuilding stage, should you take that route. Here is a workout which will deliver solid results in less than three months if you train your hardest and never miss a training session!

Seated Calf Raises

Begin your calf workout as most bodybuilders would, with 4 sets of 8 to 12 repetitions on the seated calf machine. Don’t go crazy with the weights on this movement. Rather, just roll with enough weight to deliver a solid pump and more importantly, a good stretch.

Smith Machine Calf Raises

You’ve just entered the fifth set, a realm ignored by most part-time calf trainers. By not, you should be aware of the fact that you’re likely outperforming your peers. Feel good about that, but not too good, as there is no time for that. It’s time to knock out four sets of heavy Smith machine calf raises. Use a decent stretch and lots of weight. Four sets of 5 to 8 repetitions and you should be much pumped and feeling as strong as an ox!

Hammer Strength Calf Raises

It’s time to finish things off. The leverage offered in this machine allows you to use a lot more weight than you could use with the smith machine calf raises. Add 4 to 7 of the 45-pound plates to each side of the sled, and start pumping!

Lower leg training like this isn’t easy, but it’s necessary if your goal is to hold your own in a completion. Spend 30 minutes, twice a week using this routine and the results will be stellar!

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