Most us aren’t seeing the calf development we desire, so we should just stop. That is, we should stop training the calf muscles like we always have (i.e., heavy with a sh**ing range of motion). If your calf raise weight exceeds your squat weight, it is probably time for a change.
For a long time, I did heavy calf raises in the 12-20 rep range and blamed my skinny calves on genetics. Eventually, I wised up and listened to what bodybuilders were saying. I tried other methods and they worked (though I still blame my genetics for the good, but not superior development). A few preferred methods include:
40-30-20-10. This is a high-volume, 100-rep scheme. The reps are performed at a moderate tempo with a good pause (e.g., count of two at the top). The sets can be at the same weight for each set, but I favor going up 5-10 lb with each subsequent set. The rest between sets should be 30-60 second.
6-10-6. This involves a 6-second hold at peak contraction, followed by 10 moderate tempo repetitions and another 6-second hold. Three sets of these at an appropriate weight will have the calves pumped and screaming.
Slow-Hold-Slow. Rather than exploding through the repetitions and letting the stretch recoil in the Achille’s tendon do most of the work (which is most often what is happening in heavy calf raises), perform the repetition in a very slow fashion (as slow as 5-10 seconds or longer), pausing at the top, and lowering slowly. Fewer repetitions are required—especially the slower the exercise is performed. The rep range will be determined by the weight and the time it takes to perform the repetitions. Try starting with 10 repetitions and work from there.
Carries on the toes. If you have space to walk (to do loaded carries), try doing your carries walking on you toes. You might feel a bit silly, but the calves will appreciate the extra work.
Not all of us are genetically-inclined to have big calves. We have to work harder for what little we can achieve. The effort is better rewarded, however, when we perform exercises that will actually stimulate hypertrophy. The calves depend on the stretch reflex for power. This doesn’t, however, equate to muscle size. Take the reflex out of the training and let the muscles do the work. Overload the calves properly, and they will grow.
Be your best today; be better tomorrow.
Carpe momento!