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    I'm trying to get my calfs like Gareth Bale's in this pic. I'm not fat and neither are my legs so I don't need to burn any fat. Rn im doing calf raises and squat calf raises at home and nothing else.

    I started 2 days ago and did about 250 calf raises over the 2 days and my legs were dead today morning. Clearly I don't have a good routine so can someone help me with this?
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    it's one of those things. Some people naturally have mad calves. My calves are so big, I can barely put skinny jeans on - but I don't do a lot of sports and I'm borderline getting fat.
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    (Original post by Trinculo)
    it's one of those things. Some people naturally have mad calves. My calves are so big, I can barely put skinny jeans on - but I don't do a lot of sports and I'm borderline getting fat.
    gotta agree with this guy i have massive calves and haven't exercised in almost 2 years. I like to put forward the theory some people are born natural fighters, runners and Die-ers.. i was born a natural runner,.
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    Calf size is mostly genetic. You might be able to put on a little bit of size (.25 inches after months) if you stay consistent and put them under tons of stress, but they won't react the same way as the majority of muscles. With that said however, just do exercises that target calves, seated calf raises, standing calf raises, calf presses, etc. and try to go as high weight as you can, 4-5 sets, 8-12 reps, and give your calves time to rest so they can grow.


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    Become an elite sportsmen

    If you want to build bigger calves - train them hard and heavy 8-12 rep range for 3 sets. Volume training for calves is largely broscience bs - 250reps is madness and pointless.

    But they're super unrewarding, hence few people don't train them directly
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    (Original post by Hunterj68)
    Calf size is mostly genetic. You might be able to put on a little bit of size (.25 inches after months) if you stay consistent and put them under tons of stress, but they won't react the same way as the majority of muscles. With that said however, just do exercises that target calves, seated calf raises, standing calf raises, calf presses, etc. and try to go as high weight as you can, 4-5 sets, 8-12 reps, and give your calves time to rest so they can grow.


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    (Original post by Angry cucumber)
    Become an elite sportsmen

    If you want to build bigger calves - train them hard and heavy 8-12 rep range for 3 sets. Volume training for calves is largely broscience bs - 250reps is madness and pointless.

    But they're super unrewarding, hence few people don't train them directly
    Does skipping help?
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    Calfs are a linear muscle similar to your forearm muscles, they respond to high volume (repetition). I would recommend doing them 3 days a week with a day break in between to the muscle to recover, take even longer if you are still sore.. !

    -Try calf raises whilst holding weights in both arms (or generic household items that are weighted)
    - Manipulate reps so do 3 sets of 20reps , 30 second break (as an example)
    - Manipulate the duration of the rep so 2 seconds raise - hold for 2 seconds - come down in a second and repeat - As you are keeping then tension on the muscle for longer you will find this burns and you won't be able to do as many reps
    - Use leverage, i.e don't do raises on a flat surface do them on an elevated surface
    - Work your LEGS including your hamstrings and quads i.e doing squats etc, this will help to build calfs too
    - search youtube for 'home calf exercise'

    hope that helps
 
 
 
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