Most people want what they don’t have much of, and it’s usually a pasture of blue ribbon calves. With calves, genes are everything. So now you’re saying, “Why don’t I just put this f’ing article down and move on to something I can control, like my bladder or chemically enhanced erections?”

Cheer up! We didn’t say genetics were the only factor! Great calves can still be had, even in matchstick legs. Everyone has some genetic bounty from which to draw. And best of all, even though the calves can be the most stubborn of body parts to grow, they still can – and will – grow like weeds under the influence of fertilizer with the right routine!

Here are a few calf building secrets to help whet your whistle:

Pause briefly in deeper contracted and stretching positions…deep calf stretches help you develop your calves to a point you never thought possible

At least 1-3 times during at least one exercise per workout, you’ll want to stay deeply contracted or deeply stretched for a count of 5 seconds and then come up or lower the weight, without using momentum.

Follow the lead of sports principles to increase flexibility and girth of soleus and gastrocnemius. Look at a ballerina, of all things, and see how well developed her calves are. Those could be yours if you focused on the stretch. In this workout, you do.

Use speed and tempo to deliver you diamonds. Keep a pace with individual exercises as follows:

• Standing exercises = 2 seconds up/ 4 seconds down

• Seated exercises = 2 seconds up/ 2 seconds down

• Donkey calf w/ partner sitting on lower back = 3 seconds up/ 3 down

Train your calves in correct sequence of movement to enhance growth. Begin with a standing exercise and go to seated or bent over.

Use partial reps to create width and mass

Use tools like 21′s or reps that focus on either the gastroc’ or soleus

Flex throughout the day – standing and seated – heel down and flex/ heel up and flex. The more you are up on your toes, and the more you can use stairs to stretch your heel low, the more you’ll etch results deep into your calves’ memory banks and tap into unused fiber.

Reduce weight and isolate gastroc’ and soleus muscles in seated calf exercises like calf press on leg press. Get accustomed to isolating the gastroc’ and soleus while seated in a chair by subtly moving your heels and calves into a flexed position without putting pressure on them. Once you get this down, use it to isolate during calf raises on the leg press.

DON’T follow what other magazines say about high intensity calf training! Too much intensity = plateaus

MONDAY & THURSDAY

Workout #1

• Standing DB Calf Raises 3 x 8-10

• Standing One Leg Stretch Perch – 60-90 seconds

• Calf Press on Leg Press Machine 3 x 8-10

• Low Slung Step Stretch – 60-90 seconds

Increase weight between sets and take a 2-3 minute rest after failure type weight for 8-10 reps

TUESDAY & FRIDAY

Workout #2

• Standing Calf Raises (21′s and Straight Sets) 4 x 12

• Standing Two Leg Stretch Perch – 60-90 seconds

• Donkey Calf Raises or Hack Machine Calf Raises 3 x 10

• Heel Plant Wall Stretches (one leg at a time) – 60 seconds

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