Do you want to develop some big calves? It’s not exactly rocket science, but it cannot be something as random as showing up at the gym once a week and hitting them as you please. Here are six techniques which can help you to develop better calf muscles.   Train them twice per week

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Are you looking to target your calf muscles in ways they’ve never been exposed to the iron? If so, here are a few exercises and techniques that might get you started in the right direction. Use them as supplemental techniques to hit your lower legs in new ways, in conjunction with your other calf movements which have been working well for years.

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Calves are one of those body parts that just seem to refuse to grow for some bodybuilders. Perhaps genetics is the cause. Maybe the muscle group didn’t receive enough training attention during our formative growing years in the gym. Nothing is more effective for long-term muscle size than those first few years of beginners’ gains. Perhaps we possess a tendency to rush through our calf training and never give them the devotion (translation: number of sets) that they require for growth. Whatever the reason, that is in the past. It’s ancient history. From this point forward, we’re going to interject a new training method into our calf training which just may kick our growth into gear. This method, of course, is called high frequency calf training.

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One might think that the muscle groups of shoulders and calves didn’t have all that much in common. First off, they serve differing functions. The shoulders press weight away from the body, while the calves press the body away from the floor. They aren’t located in the same area of the body. The calves sit down below and support the entire body, while the shoulders hold the arms and chest together in most poses. We know that they are most often worked on different days. Calves are usually trained after quadriceps and hamstrings on leg day. Shoulders, on the other hand, are usually tacked onto the end of back or triceps day, or given their own day in conjunction with traps.

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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.

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Let’s face it, the calves are some of the hardest body parts to develop. We try everything – bulking, leaning, cardio, heavy weights, light weights, stretching, and just about every other trick in the book. The result is that we are able to add a quarter inch to our lower legs each year, if we are lucky. Calves are a painful body part to train due to quick lactic acid buildup, and they never respond like other body parts. What are the calves so tough to grow? What is the trick?

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In bodybuilding contests, muscle and conditioning usually win the show. However, at the highest levels, overall levels of mass and conditioning are often very similar among competitors. Each of the men onstage possesses an incredible physique, nearly devoid of flaws, dry of all subcutaneous water, with muscle developed to the maximum. It is at this level when the only way to determine who should be first at a show, and who should be fifth, comes down to who possesses any flaws, if any.

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Have you been cursed with genetically poor calves? Or, do you have the stomach to admit that you didn’t train them with the utmost intensity and attention during your earlier training days? Whatever the reason, today your calves are nothing to be proud of. You’ve developed a nice upper body, a set of washboard abdominals, and some thighs that really do chafe when you walk. However, after the hundreds or even thousands of times you have stepped foot in the gym, your calves still look untrained.

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Let’s face it. Most bodybuilders train the muscles they can show off. For this reason, it’s very frequently chest and arms that bodybuilders will train with such a passion, after that, they’ll often train the muscles they can see. Front thighs, shoulders, calves, and forearms begin to get some attention. It’s only after a bodybuilder trains for some time and develops a true overall awareness of his physique that he comes to realize the true importance of fully developing his hamstrings and lower back – those areas he just cannot see. The first time a bodybuilder steps onstage, any weakness in his lower back or hamstrings will quickly come to his attention. From there, training them will be a very big priority.

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The leg press is a unique exercise. Depending upon the placement of your feet and the range of motion employed, you can work your quadriceps, hamstrings, glutes, and calves. However, done incorrectly, the leg press can be detrimental to the knee joints.

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