My calves have always been decent. By 2012 they measured 18 inches cold and 19 inches pumped. Not too shabby. But last year I wanted more to squeeze a little more out of my lower legs, so I started applying some logic to how I trained them.
We know training biceps with triceps is very effective as it forces a lot of nutrient-rich blood into the upper arms and, as Arnold said, a pump equals growth.
So why do we always just train the soleus or gastrocnemius? What about the other side of the lower leg, the tibialis anterior? Furthermore, what's with this "once every 5-7 days" stuff? Since we're on our feet all day, every day (or at least should be), aren't calves kind of "built" for more frequent punishment?
For those reasons I did something new in 2013.
It went like this:
The result? I put a full inch on my calves in just a few months – up to 19 inches cold, 20 inches pumped. I was thrilled!
To perform the tibialis raise, I initially used the awesome tibialis machine by Hammer Strength. Unfortunately, I must've been the only guy at my gym that actually liked it because the owner got rid of the machine halfway through my experiment. (Maybe a weak-calved competitor of mine paid him off?)
After that happened, I initially just said to heck with it and quit doing the tibialis work, and before long, my calves shrank back to normal! So I knew I had to find a way to perform the exercise.
Fortunately, while cruising the T Nation forums, I happened upon a kid who said to do them using a band. I tried it the next day and it worked great, and before long my calves were back up to their new size again.
Calves may not be as "sexy" as big biceps or massive quads, but few things look sillier than a bodybuilder with lower legs like matchsticks. Give this routine a shot and see how your calves respond. You just might be pleasantly surprised.
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