The #1 Key To Build Bigger Calves

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Video Transcript:

Hey guys, Sean Nalewanyj here, and in this video I’m going to be giving you the #1 most important factor when it comes to building bigger calves.

Yes, proper form is definitely an important part of calf training as I’ve talked about in previous videos, because you do want to make sure that you’re properly activating your calves on each rep during your lifts rather than just using your Achilles tendon... and yes, intensity is also very important to build calf muscle, because if you don’t train using heavy enough weight and if you don’t take your calf exercises close enough to the point of muscular failure then the growth stimulus just won’t be powerful enough.

However, in my opinion the number 1 key to building bigger calves in the fastest way possible is the simple issue of prioritization, meaning that you just need to start treating your calves with as much or even more focus in comparison to your other muscle groups, and to stop treating your calf workouts as an after-thought during your training sessions like most people do.

A lot of guys who have naturally skinny calves will often complain that they can’t make any real gains there “no matter what they do”, but when you actually take a look at their overall calf routine, it’s usually just a few sets of calf raises thrown in here and there and with less volume than pretty much all of their other muscle groups.

A lot of these lifters are happy to do 3 sets of 3 exercises for a really small muscle group like their biceps, but would never do the same for their calves even though the calves actually contain more total mass then the biceps do.

And on top of that, a lot of people won’t hesitate to go into the gym and perform a dedicated arm workout or a dedicated chest workout or shoulder workout, but it’s pretty much unheard of for anybody to even consider going into the gym and doing a dedicated calf workout.

I’m not saying that you should do a workout for calves only, but it’s just an example of how almost everybody treats their calf training as a lower priority muscle group and then at the same time wonder why they aren’t seeing as much progress there.

Another really important thing to keep in mind here is that as part of your overall workout plan, your calves don’t receive the same amount of indirect stimulation that most of your other smaller muscle groups do. Exercises like squats and deadlifts do hit your calves to a degree, but not nearly with the same intensity that your arms or shoulders get hit with during presses and rows and vertical pulling movements.

So basically, the situation for most lifters is that their calves are trained with less total sets, lower frequency, while at the same time not getting much indirect stimulation.

So, aside from the issue of proper form and exercise selection and intensity, the #1 thing you need to do to build bigger calves and to start seeing some real gains there, is to just start prioritizing them by training them more often and with more total volume. It’s really that simple.

Chances are that right now your calves just aren’t getting the same amount of total work as your other muscle groups, and they’ll probably need even more work than those other muscle groups if you do have naturally skinny calves to begin with and you want to build them up significantly.

So if you’re training your calves right now once or twice a week, just start training them 3 times a week, or possibly even 4 times a week if you’re really serious about it.

If you’re only doing 3 or 4 sets for calves per workout, start doing 6-8 sets.

If you always put your calves at the very end of your workout, start putting them at the very start.

To put it simply, just start hammering the crap out of your calves and start treating them as a priority muscle group with high frequency, high intensity and lots of volume, and I guarantee that if you do that consistently you will start seeing some impressive gains in those stubborn calves.

Specific calf exercises and calf workouts are important factors, but the simple fact of increasing overall workload is where you want to put your focus.

---

Closed Caption:

Hey guys, Sean Nalewanyj here, SeanNal.com,
BodyTransformationTruth.com, and in this video
I’m going to be giving you the #1 most important
factor when it comes to building bigger calves.
So yes, proper form is definitely important
like I’ve talked about in previous videos,
because you do want to make sure that you’re
properly activating your calves on each rep
during your lifts rather than just using your
Achilles tendon, and intensity is also very
important, because if you don’t train using
heavy enough weight and if you don’t take
your calf exercises close enough to the point
of muscular failure then the growth stimulus
just won’t be powerful enough, but in my
opinion the number 1 key to building bigger
calves in the fastest way possible is the
simple issue of prioritization, meaning that
you just need to start treating your calves
with as much or even more focus in comparison
to your other muscle groups, and to stop treating
them as an after-thought during your workouts
like most people do. A lot of guys who have
naturally thin calves will often complain
that they can’t make any real gains there
“no matter what they do”, but when you
actually take a look at their overall training
program, it’s usually just a few sets of
calf raises thrown in here and there and with
less volume than pretty much all of their
other muscle groups. A lot of these lifters
are happy to do 3 sets of 3 exercises for
a really small muscle group like their biceps,
but would never do the same for their calves
even though the calves actually contain more
total mass then the biceps do. And on top
of that, a lot of people won’t hesitate
to go into the gym and perform a dedicated
arm workout or a dedicated chest workout or
shoulder workout, but it’s pretty much unheard
of for anybody to even consider going into
the gym and doing a dedicated calf workout.
And I’m not saying that you should do a
workout for your calves only, but it’s just
an example of how almost everybody treats
their calves as a lower priority muscle group
and then at the same time wonder why they
aren’t seeing as much progress there. Another
really important thing to keep in mind here
is that as part of your overall workout plan,
your calves don’t receive the same amount
of indirect stimulation that most of your
other smaller muscle groups do. For example,
any time you train your back, your biceps
are also getting hit very hard at the same
time, any time you do compound pressing for
your chest or shoulders your triceps are being
hit very hard, and your front and rear shoulders
also get a lot of stimulation during your
chest and back workouts, whereas your calves,
they only receive a very small amount of indirect
work. Exercises like squats and deadlifts
and leg presses do hit your calves to a degree,
but not nearly with the same intensity that
your arms or shoulders get hit with during
presses and rows and vertical pulling movements.
So basically, the situation for most lifters
is that, their calves are trained with less
total sets, lower frequency, while at the
same time not getting much indirect stimulation.
So, aside from the issue of proper form and
exercise selection and intensity, the #1 thing
you need to do to build bigger calves and
to start seeing some real gains there, is
to just start prioritizing them by training
them more often and with more total volume.
It’s really that simple. Chances are that
right now your calves just aren’t getting
the same amount of total work as your other
muscle groups, and they’ll probably need
even more work than those other muscle groups
if you do have naturally skinny calves to
begin with and you want to build them up significantly,
because the truth is that the calves are a
very “genetic dependent” muscle group.
So if you’re training your calves right
now once or twice a week, just start training
them 3 times a week, or possibly even 4 times
a week if you’re really serious about makig
gains there. If you’re only doing 3 or 4
sets for calves per workout, start doing 6-8
sets. If you always put your calves at the
very end of your workout, start putting them
at the very start. To put it simply, just
start hammering the crap out of your calves
and start treating them as a priority muscle
group with high frequency, high intensity
and lots of volume, and I guarantee that if
you do that consistently you will start seeing
some good results. It’s going to be a slow
and gradual process no matter what you do,
but if you really want to build bigger calves,
then that’s the way to go about doing it,
and the other plus is that because your calves
do tend to recover very quickly from training,
you can hit them more often and with more
volume and still pretty easily recover from
it. So thanks for watching this video, I hope
you found these tips helpful. For more useful
training advice along with science-based nutrition
and supplementation tipsto help you maximize
your muscle building and your fat burning
progress, make sure to check out my complete
“Body Transformation Blueprint” System
over at BodyTransformationTruth.com by clicking
the icon here or using the link in the description
box below. If you enjoyed the video, make
sure to hit the LIKE button, leave a comment
and subscribe. And you can also check out
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my latest articles, tips and other updates.
Talk to you again soon.