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The Real Reason Why Your Calves Won't Grow

A lot of lifters who have naturally thin and “stubborn” calves get frustrated because they aren’t seeing any noticeable calf gains from their calf workouts.

If you aren’t blessed with naturally muscular calves, it’s going to be harder to build them up significantly. However, with the proper plan in place, most people can still make solid improvements in their calf development given enough time.

The truth is that most lifters with naturally skinny calves don’t see the gains they’re after because their calf workouts don't contain enough volume.

Most people calculate their training volume by assigning weekly numbers of sets and reps for their “large” and “small” muscle groups, and they treat the calves as a “small” muscle group.

The problem with that approach is that unlike the calves, all of the “smaller” upper body muscles like the biceps, triceps and delts get a large amount of secondary stimulation during compound exercises, whereas outside of direct calf training, your calves aren’t being hit hard at all.

The calves aren’t as small a muscle group as most people think. Rather than equating your calves to your biceps or triceps, it’s more accurate to compare them to your entire upper arm.

In addition to volume, most people don’t train their calves with nearly enough intensity. The calves are a really strong set of muscles. If you slow down your tempo – let your heels hang down for 1-2 seconds, drive right up onto your toes as hard as you can, hold for a second at the top, lower back down in about 3-4 seconds, and go right up near failure – calf training is legitimately difficult.

Bottom line, if you aren’t seeing the results you want, your calves just aren’t getting enough stimulation throughout the week, and you need to buckle down and hit them harder.

For optimal calf growth, I recommend 10-12 sets per week. Or, if you want to be more time-efficient, you can do 6 sets per week and ramp up the intensity level by going all the way to failure on each set.

Regardless of which approach you use, make sure you’re applying progressive overload to your calf training and make sure that your form is solid.

And of course, be patient. There’s a big genetic component involved in building up your calves, and if you have naturally skinny calves due to bad calf genetics, it’s likely going to take months or even years of consistent training to build them up to a truly impressive level.