Calf workout: how to finally make your calves grow

Calves have a reputation for not growing. Usually the problem is how they're trained: short, bouncy reps, too heavy, at the end of a long leg day. Slow reps through a full range, done often, work much better.

The workout

1. Standing calf raise: 3 sets of 8 to 12, with a 2-second pause at the bottom
2. Seated calf raise: 3 sets of 12 to 20
3. Single-leg calf raise: 1 to 2 sets to near failure each side

• Standing calf raiseCalves
• Seated calf raiseCalves
• One-leg calf raiseCalves

What makes calves grow

• The stretch. Lower all the way and pause. Research suggests calf training in the stretched position builds more muscle.
• No bouncing. The Achilles tendon is springy, and bouncing lets it do the work instead of the muscle.
• Both kinds of raise. Straight-knee raises train the big calf muscle; bent-knee raises shift more work to the deeper one.
• Frequency. Calves recover fast. Two or three short sessions a week work well.

Calf workout at home

Single-leg calf raises on a step, holding a dumbbell for more load, are all you need. Pause at the bottom of every rep.