We are writing this article due to popular demand. Why isn’t anyone that isn’t genetically gifted able to grow their calves?!

We have the answer to your question and the solution!

It is generally well-known that calves is possibly the hardest muscle group to make larger and more aesthetic. Most people stop training them all- together because they don’t see any results and feel their attempts end up being futile.

So without further ado

The number one reason why your calves aren’t growing is because…

Your calves are not strong enough!

“What do you mean? I train them all the time, I do 20 reps on loads of different angles and loads of sets blah blah etc”

Have you ever actually challenge your calves though?

A general rule of thumb is that in order to grow a particular muscle group, one needs to reach failure on his set at the rep range of 6-15 repetitions. So first mistake here is that you may be doing too many reps and simply exhausting your muscle without giving it the proper stimuli for hypertrophy.

What you could do is decrease the rep range even more. You could add a proper strength training routine for your calves. This means really challenging your calves with a heavy load at the rep range of 2-5 reps. After you have done your strength work you could also add in some hypertrophy sets to compliment the strength training.

Example calf workout:

• 5x5 Barbell Calf raises

• 3x8 Barbell calf raises

The barbell will allow you to load the weight as much as you want in order to give the stimuli you need. Also, it would be a good idea to use a plate to elevate your foot to gain full range of motion of the calf muscle.

Another very good exercise that will strengthen your calves is the Nordic Calf Curl. It is basically identical to the Nordic Curl but with a little spice! Instead of placing your heel under your chosen support, you place the upper half of your foot making it an extremely demanding exercise for your calves and your hamstrings.

So next time you have a leg day try and add some calf exercises following the tips we just explained! Can’t wait to see the results!

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