You’re probably here because you want bigger calves.
The size of your calves is heavily influenced by genetics: some people are born with huge calves, others with twigs. However, you CAN grow your calves using one secret tool: calf raises.
This article summarizes what current science says about how to get huge calves through training methods like eccentric calf raises, and the use of machines specifically designed for calf raise.
Why You Have Small Calves — Eccentric Calf Raises
The key to calf growth is in the stretched part of the movement. Unlike other muscle groups, the concentric (raising) part of the calf raise does little for growth — the eccentric and stretched part of the phase is where almost ALL of the growth happens.
So, to get huge calves, prioritize technique for your calf raises and focus on the eccentric, don’t bounce.
Control the eccentric (1-3 seconds), pause at the bottom in a deep stretch (3 seconds), explode up, and hold the contraction at the top (1 second).
Maximizing Calf Muscle Growth: Tips for Calf Raises
Here are some other tips on calf raises (straight from science) 🧬
Do calf raises first in the workout: Yes, I know, calves suck to train and we all are guilty of doing them last in the workout (and sometimes skipping them). But, the best way to focus on a muscle is to train it first when your nervous system is fresh and can recruit more motor units.
Do calf raises frequently: Calves recover faster than most muscle groups, so train them ideally 2-4 times a week [1]
Do HEAVY calf raises: Calves respond well to heavy training in the 5-8 rep range … yes, you heard me right. You DO NOT need to do 30 reps of calf raises — you need to train them to failure, just like any other muscle [2]
Do calf raises before squats: This helps you get more depth in your squats as calves assist in knee flexion.
Machine For Calf Raises: Which is Best
Here’s some anatomy for you: the calf consists of two muscles – the gastrocnemius and the soleus. The gastroc is trained with a straight leg, and the soleus with a bent leg.
To maximize calf growth, you only need to train the gastrocnemius (straight leg). You can train the soleus (bent leg) if you want, but it is optional.
So, use a machine for calf raises where you have a straight leg.
Machines with back support, like a leg press, are better as they reduce spinal loading – making them the best machine for calves.
TLDR: you only need one machine for training calves, and the best one is the leg press
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Seated Calf Raise Machine: Form Tips
- Trains the gastrocnemius in a lengthened position.
- Position the ball of your foot on the machine.
- Keep your knees straight or slightly bent, and avoid bending during the movement.
Standing Calf Raise Machine: Form Tips
- Trains the gastrocnemius in a lengthened position.
- Position the ball of your foot on the machine.
- Keep your knees straight or slightly bent, and avoid bending during the movement.
So, there you have it — your no-nonsense, science-backed roadmap to finally getting those massive calves you’ve been after. Remember, while genetics do play a part, they’re not the be-all and end-all. With the right approach, focused on proper technique and the right exercises, substantial calf growth is within your reach.
It’s time to ditch the myths and start embracing the methods that actually work. Put those eccentric calf raises into practice, hit the machines that target what you need, and most importantly, stay consistent with your training. Keep at it, and soon enough, those once-elusive calf gains won’t just be a possibility — they’ll be a reality. Happy lifting!
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Josh Neil
Josh, studying at the University of Oxford, combines a deep interest in hypertrophy science and AI. With seven years of experience, he leverages AI to stay at the forefront of both fields, contributing to Hyperficient.org with his expertise.
