Building the calf muscles can be the most challenging task in bodybuilding. It is known to be the most stubborn and difficult muscle to grow. But I think theres two major reasons why people cant develop big calves and that’s a lack of understanding and a lack of effort.

Pain and discipline are needed when you want know how to get bigger calves. Guys that don’t develop there calves whine and complain how difficult it is, but they are not putting in the effort that they should be putting in.

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Having big strong calves is not only important when competing for competitions but also important in supporting a symmetrical physique.  In order to develop your calves you must use heavier weights, and train them in different angles in order to shock them into growth.

The calves have within them 3 different muscles which are:-

Gastrocnemius- The function of this muscle is plantar flexion (elevating the heel). Without this muscle, it would be very hard to walk normally since you would not be able to push off the ball of your foot.

Soleus- The function of this muscle is basically the same as the gastrocnemius in that its job is to raise the heel. The only real difference between the two is that the soleus comes into play when the knee is bent (for example during seated calf raises).

Plantaris- This is a very weak muscle but does help aid in raising the heel (plantar flexion).

The key when building calf muscles is to realize that you need to work all 3 of those muscles in order to see any real benefit. Don’t worry once you apply the exercises below you will know how to get bigger calf muscles in no time.

These are the calf exercises that you will be following:-

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Standing Barbell calf raises

Begin the exercise by placing the bar behind your shoulders. Keep your torso straight and your legs slightly bent. Raise your heels while breathing out and extending your ankles as high as possible while flexing your calves.

Hold the position for 2 seconds before going down again. Go back slowly to the start position. Do 3 sets of 8 reps.

Seated Barbell calf raises

Place a block about 12 inches in front of a flat bench. Sit on the bench and  place the ball of your feet on the block. Start the exercise by asking someone to place a barbell over your upper thighs and hold it there.

After a second contraction go back slowly to starting position. Do 3 sets of 12 reps each. This exercise is excellent when learning how to get bigger calves.

Again exercise is only one part of the equation when know how to get bigger calves. Diet plays  a major role as well. Your body needs to break down muscle and then repaired with protein in order for you to get larger muscles.

Having a diet that consists of 25% protein, 40% Unrefined carbs, and the rest fats and fibres is ideal. Once you have your exercise and diet sorted you will be on your way on getting big and sexy calves!