How to Train for Thicker and Bigger Calves | GROW Calf Muscles

Build and define calf muscles with at-home workouts.

Legs are the most exposed part of a bodybuilder’s body.

Obviously, building muscular calves is hella important!

Meanwhile, most of you might not know how to grow calf muscles.

Though this muscle group is ignored, it adds to the most crucial bulking goals. 

A strong calf improves your range of motion, flexibility, and agility.

At the same time, it gets you a perfectly developed large muscle tissue in the leg. 

Who doesn’t want a completely toned and trimmed body?

This article on how to grow calf muscles will help you achieve your goal. So, without any more ado, let’s begin the top calves workout.

How to Grow Calf Muscles?

The science behind muscle growth is simple. You have to expose your body to intense training, putting tension on your muscle training. 

This causes excessive muscle tears, triggering a natural body response to repair and rebuild your damaged muscle tissues.

Indeed, the same theoretical knowledge applies here. 

You need to work your calves. 

It is the only chance to develop your calf muscle, and this is what causes big calves.

Various methods can boost muscular growth in the muscle tissue around the calves. Here’s how to grow your calf:

• add calf workouts to your daily training program.
• Perform sports, focusing on the muscle group.
• Bring some lifestyle changes to improve your muscle growth in this area.

The guide on how to increase calf size elaborates on these tips. You need to bring them into practice to improve your leg and calves. Let’s first discuss the best calf workouts.  

How to Grow Calves: Top 6 Best Calf Exercises

Workouts focusing on certain muscle groups tend to improve muscle growth in particular areas. 

In terms of how to grow your calf muscles, this trick works.

Here’s how to grow calf muscles at home with exercises.

#1: Double-Leg Calf Raise

It is the best calf strengthening workout. The move utilizes your body weight to improve your muscle tissue. 

Indeed, it specifically focuses on your calves to strengthen and tone them.

The steps to perform Double-Leg Calf Raise are:

• You should stand near a wall to get the balance.
• Keep your feet at a hip-width distance. Meanwhile, your hip, knees, and ankle remain in a vertical line to preserve your joints.
• Try to uplift your body by pressing down the balls of both feet. You should pull and use an abdominal muscle pull to move upside straight instead of moving your body backward or forward.

Certainly, it is the perfect exercise if you’re wondering how to grow bigger calves. You can make this workout intense to increase muscle growth. 

Perform the calf workout by standing on a stair. Or you can add weights to both hands.

#2: Seated Calf Raise

You can perform the workout at home. Plus, you can perform this calf exercise using a machine. The workout targets both soleus and gastrocnemius.

The steps to perform Seated Calf Raise:

• Begin by sitting on a strong chair while keeping your feet on the floor. Your knees should stay firm during the move. You should not move it in or out. 
• Bend forward while placing your hands on your thighs. Meanwhile, your knees should push down to add tension.
• Apply pressure on the ball of your feet to elevate your heel as high as possible. Now, slowly drop down your heels. 

This is one rep.

#3: Single-Leg Calf Raise

Performing calf rise on a single leg makes it more intense. It helps increase muscle growth and tone the muscles. The calf workout even helps in strengthening.

The steps to perform single calf raise are:

• Stand on one leg with the balance of a wall. Meanwhile, keep your other leg bent behind. You should check if your hip, knee, and ankle work in a vertical line. This would protect your joint during the move.
• Apply pressure on your foot to elevate your body upward. At the same time, your abdominal muscle should be pulled. This would prevent your body from shifting forward or backward.

#4: Jump Rope

When it comes to challenging calf muscles, nothing is better than jump ropes. 

However, to get the best results, you should select the appropriate jump rope size. 

Also, the jumping surface matters. Pay attention to these factors.

The steps to do jump rope:

• Begin in a standing position, keeping the two ends of the rope in both of your hands. Keep the rope behind yourself.
• Throw it in front of you and jump over. Do this at a fast pace. You can do a hundred jumps in a go or more as per your comfort.

#5: Jumping Jack

Another great movement that can help build your calf muscle!

The best part is you can easily perform this move.

The steps to do a jumping jack:

1. Keep your feet together while your arms should stay on your sides.
2. Disperse your legs outside at a shoulder-width distance. Meanwhile, you raise your hand overhead to clap.
3. Jump back to return to the initial position.

#6: Seal Jump

Jumping workouts target your calf muscle. This is why many trainers recommend the workout for building your leg area.

The steps to do seal jump are:

1. You have to perform simple jumping jacks. However, when you jump out your feet, you have to extend your arms to your sides.
2. When you jump back to the initial position, you should clap your hands in front of your face at the height of your shoulders.

These were a few calf exercises. They target the muscle group causing major muscle damage. Thus, you have a huge window for muscle growth. 

So, add them to your training program to improve the calf area.

Is there any other way to build your calves? 

Let’s find out how to grow calf muscles and what are some other ways to do so.

YOU MIGHT ALSO LIKE: 10 Minutes Inner Thigh Workout Routine

Try Cardio for Calf-Building

When it comes to muscle building, cardio workouts are an effective way to improve your physical attributes.

Physical activities strengthen your muscle mass. Meanwhile, it even tones the muscle tissues. The best part—cardio for calf building feels nothing like a workout.

#1. Dance Class 

Dance isn’t just a performing art. It is a great way to lose weight. 

You can participate in step classes. Or you can try different kinds of dance. It requires you to step up and down. 

You will even have to bend your knees multiple times. This again adds to your muscle-building goals.

#2. Begin Your Walk

Simple walking exercises can help improve your calves. For instance, running, hiking, walking, and strolling are great ways to improve your leg muscles. 

If you climb a hill, it is the best way to enhance your muscle mass.

#3. Sports

Running is a key cardio workout for calf building. In a way, playing sports that involve running can offer similar benefits. 

For instance, basketball, soccer, and tennis are perfect for this purpose. 

While playing these games, you jump, run, and push off your calf muscles. The sports even tone your calves.

#4. Swimming

Cardio workouts for muscle building are incomplete without swimming. 

The activity targets your calves as well as the rest of your leg muscles. As it is low impact, you can perform it even when recuperating from injury.

Clearly, besides an active training program, you should indulge in different physical activities as well to tone your calf. 

These activities must focus on your leg muscles. Henceforth, you have a greater chance to build your muscle.

Next in “how to grow calf muscles” guide, let’s discuss some tips.

[Top 8] Best Tips to Grow Your Calf Muscles

In general, calf growth is challenging.

Even after repetitive sessions, you would experience the minimum difference. Thus, you require some calf-focused workouts. 

Incorporating different lifestyle changes can provide optimistic differences.

In this section, get to know some tips on how to get thicker calves:

#1: Stay Barefoot When Working Out

When performing a workout, keep your feet naked when possible. 

Not wearing your shoes elevates your range of motion.

On top of that, it provides extra pressure on your calves to balance your posture.

Want to know how to grow inner calf muscles? Try this to receive quicker benefits.

#2: Perform 2 Calf-Raise Workouts Weekly

To build your calves, your workout program should involve 2 calve training workouts per week. 

In the first session, use heavy weights with sets of around 6-12 reps. 

While performing the calf raise workout, your legs should remain in a straight line. 

This helps target your gastrocnemius, i.e., your larger upper calf muscle. It is the key to find out how to build calf muscle.

The second workout session for calves should involve sets of 25-40 reps. However, this time the weights should be light. 

Also, your calf workouts should target the soleus, i.e., the lower calf muscle. While you perform these movements, you should slightly bend your legs.

#3: Calf Raises Exercise

When it comes to improving your calf, nothing can beat calf raises. 

You should perform at least 20 bodyweight calf raises whenever you have free time. Indeed, you can do this while waiting for your coffee or when you wait for a printout at work. 

You can even perform the move on waking up or before hitting the sack. However, don’t sweat it out. In some places, it would make you look odd.

#4: Stretch Your Calves

Another way to build your calf muscles is through stretching. In general, tight muscle reduces the range of motion while performing a workout. This happens with your calves. 

So, perform calve stretching workouts. 

You can do 3 sets of 5 reps each before beginning your main workout program. 

For those wondering, how to grow calves with bad genetics, calve stretching is a way to improve the muscle group.

#5: Bed-Time Raises

Before you hit the sack, perform at least a set of almost 100 slow-standing calf raises. 

You don’t require to use any weights. Your body weight is sufficient. 

Certainly, the leg muscles are capable of bearing the burn daily.

#6: Be Like Ballerina, Be on Tiptoes

This sounds weird. Still, whenever it is possible, try to walk on tiptoes. Or you can extend your tiptoes for a good duration.

Indeed, for this reason, ballet dancers have an amazing calf definition. You can have similar results using this method. This tip can play an important role in growing lower calves.

#7: Train Calves for 2-4 Weeks Straight

In the beginning, you should train your calves daily. You should follow this routine for the next 2-4 consecutive weeks. 

Afterward, you can switch to a normal workout program. You should perform at least 4 to 6 sets of each workout. Meanwhile, you can change the workout daily.

#8: Calf Raises on Stairs

Whenever you are on a staircase, perform calf raises on each step while going up. 

On the other hand, when you are on your way down, you can perform workouts stretching your calves. It is great for the underdeveloped inner calf muscles.

These tips are effective in improving your calves muscles. You can try them to improve your calf muscle tone as well. 

Now, hopefully, you’ve got a good idea of how to grow calf muscles. However, there’s one thing you need to know about intense calves training.

How to Prevent Calf Shortening Due to Intense Training?

People complain about the shortening of calf muscles. This isn’t a natural occurrence. Instead, it is the result of excessive training. 

Oftentimes, people fail to stretch the muscle tissues regularly. This triggers adaptive shortening in the muscle group. 

In men, overtraining is a major cause. In women, wearing high heels regularly can trigger adaptive shortening of the muscle group.

However, taking some preventive measures helps reduce the impact. Here’s how to prevent calf shortening:

1. Avoid wearing high heels.
2. Warm up appropriately before you begin your workout program.
3. Inspect your shoes. Wearing the wrong size or tight shoes can be one of the triggers.
4. Wear compression sleeves. It improves your blood flow in a particular area to enhance muscle growth.
5. Perform active workouts daily.
6. Try massage therapy, focusing on the leg area.
7. Try to focus on overall fitness.
8. Keep yourself hydrated to avoid the problem.

These are the key points for avoiding tight calves. More importantly, keep your calves functional to prevent shortening of the muscle group.

The guide on how to grow calf muscles finishes with this section. Lastly, you will find a complete overview.

Let’s Wrap Up

For a well-developed physique, you need to have perfectly toned muscles. Indeed, a highly toned and defined calves is a dream for every bodybuilder. 

This muscle group is tough to work with. So, the dream remains a dream for many.

Fortunately, following calf workouts can work. At the same time, one should follow the tips to improve the muscle group. You can also indulge in different sports to improve the calf muscle group.

Enjoyed the blog? Share it with your gym buddies and let us know of any more questions down in the comments section.