Since calf training can be grueling, you’ve probably wondered if it’s worth all the effort, especially if size gains are less than your expectations.  At some point, I’m sure you’ve probably asked: “How big can I get my calves?” or “What’s a realistic calf size for me?”  Well, there’s no precise method to determine your maximum calf size since there are so many variables such as your genetics, age, gender, bone size, body type (somatype) and muscle fiber distribution.  However, there are two methods you can use to obtain “ball-park” estimates of your maximum calf size. 

Greek Proportion Method – This method is developed from the classical Greek proportions for a male.  With this method, your neck size, arm size and calf size should be nearly the same dimension.  If you have fully developed your arms, then it’s possible that you could use your arm size as an estimated maximum calf size.  Therefore, if you have 17″ arms, then it’s possible that your calf size could be around 17″ according to this method. 

Bone Size Method – Your bone size is one indicator of how much muscle mass you can build.  This method uses your wrist bone size.  Measure your wrist girth right above the bony protrusion and multiply your wrist measurement times 2.34 to get an estimated calf size.  For instance, if you have a wrist girth of 7″ then: 7″ x 2.34 = 16.4″ calf size potential. 

If you use these two methods, then you’ll probably get two slightly different estimated girths.  However, you’ll have a range or order of magnitude to use to establish your calf size goals.  You may be able to achieve more than the estimated size or not.  However, at least, you have something to base your expectations on and set your goals.

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Building big calves is a challenge for most bodybuilders. For some, calf training is frustrating and confusing.  This is because the calf muscles are structured differently than other bodypart muscles and must be trained differently to force muscle growth.  The calf muscle group is composed of two muscles – the gastrocnemius and the soleus.  

The gastrocnemius is the heart-shaped muscle at the top of your calf area and is exercised best when the heels are raised with straight legs (knees locked).  The soleus lies under the gastrocnemius and is trained best with the legs bent, usually at a 90 degree angle.   The soleus requires higher repetitions for growth because it has around 90% slow twitch fibers.  The gastrocnemius needs higher and lower repetitions to stimulate a 50-50 balance of fast and slow twitch fibers.   

Both of these calf muscles are built for endurance and do not fatigue easily.  When they do fatigue, they recover quickly.  As a result of these structural and physiological differences, the calf muscle group must be trained differently. 

To effectively stimulate growth in your calves you must do the following: 

1. Exercise with full range of motion.   Many times, I see calf trainers using a partial rep or bouncing technique when doing calf raises.  They’re using a weight that’s too heavy, which results in only being able to attain a partial range of motion.  Select a weight for your calf raises that will allow you to raise and lower the weight through the entire range of motion. 

For instance, at the top of your calf raise, you should be able to “lock your ankles”.  At the bottom of your calf raise, you should be able to get a full stretch of your calf muscle.  If you cannot do this, then your weight is too heavy.  It’s not how much weight you use…it’s how you use the weight. 

2. Contract the calf muscle.   At the top of your calf raise, you should pause a second and contract the calf muscle hard before beginning the lowering portion of the repetition.  This contraction will further fatigue the muscle to stimulate growth. 

3. Stretch the calf muscle.   In addition to holding a momentary stretch at the bottom of your calf raise, you also need to perform a 30-second stretch of the calf muscles after each calf exercise. 

4. Accentuate the negative.   When lowering the weight during a calf raise repetition, slow down your descent.  The descent portion of the calf raise is the eccentric or “negative” part of the repetition.  Take about 2-3 seconds to perform the negative part of the repetition. 

To build bigger calves, you must focus on these four principles.  Calf training cannot be a casual thing.  You must concentrate on the basics to truly achieve good results.  For more information of effective calf and bodybuilding, training techniques, visit this site for a FREE e-book.