In my 30 years of gym experience, this question has been the most asked. How do I bring up my calves or add size to them? The calves are one of the thickest muscles in the body and are used to a lot of work. We walk on them everyday and they are accustomed to a lot of repetitions. However, some people are born with high insertion points making it more difficult to add size. The calves are composed of 2 muscles. The gastrocnemius (upper calf) and the soleus (lower calf). You want to work both equally. What I found that works best is working the calves twice a week. For example:
Day 1-Monday-work calves with higher repetitions. 4 sets on seated calf machine 20 to 25 repetitions per set working the Soleus. 4 sets of standing calves 20 to 25 repetitions working the gastrocnemius.
Day 2-Friday-work calves with lower repetitions. 4 sets on seated calf machine 10 to 12 repetitions per set working the Soleus. 4 sets of leg press machine 10 to 12 repetitions working the gastrocnemius. Perform this routine for 8 weeks and watch your calves grow at least half an inch. For more information on Health and Fitness, please contact Certified Personal Trainer, Certified Nutritionist, and National Lever Bodybuilder, Steve McNamara. Featuring regular workout plans and meal plans including “4 weeks to Sexy” and “6 weeks to Fab”. Get MACtified! Join Team McNamara today. Contact Steve McNamara at 703-861-0138.
Sponsored by Shannon Denard at Excellent Way Health and Wellness Center. Contact Dr. Denard at 409-678-1530.