For years, I bought into the myth that calves were a “genetically impossible” muscle group to grow.
So, like many others, I didn’t train them seriously.
Shockingly, they didn’t grow. Mind-blowing, right?

Here’s the reality: calves are absolutely capable of hypertrophy — if you actually train them with the right intent, structure, and stimulus.
If your clients are stuck with lower legs that resemble chopsticks, it’s time to apply a smarter, more evidence-based approach. Let’s dive into it.

1. Prioritise Straight-Leg Variations for Size

When the goal is hypertrophy of the gastrocnemius (the more visible calf muscle), straight-leg exercises like standing calf raises should be prioritised over seated work.

• The gastrocnemius crosses both the knee and ankle joints, meaning knee flexion (like in seated calf raises) places it in a shortened position and limits its mechanical loading potential (Bojsen-Møller et al., 2005).

• Standing calf raises, donkey calf raises, and single-leg straight calf work allow full recruitment under meaningful tension.

👉 Practical Tip: Focus 70–80% of calf training volume on straight-leg work if hypertrophy is the primary goal.

2. Stretch-Emphasised Loading for Growth

Calves are one of the few muscle groups where stretch-mediated hypertrophy is highly applicable even in trained individuals.

• Stretch-mediated hypertrophy refers to muscle growth resulting from extended periods under tension in a lengthened position (Schoenfeld et al., 2020).

• The Achilles tendon and calf muscles exhibit unique architectural features — high passive tension and short resting length — that make them particularly responsive to loaded stretching.

👉 Practical Tip: Hold the bottom (deep stretch) position for 3–5 seconds during every rep.
This significantly increases muscle tension and satellite cell activation.

3. Don’t Skip the Contracted Hold

Although less glamorous, holding the contracted position also has merit:

• Peak contractions stimulate calcium release and mechanotransduction pathways like the mTOR signaling cascade, promoting muscle protein synthesis (Franchi et al., 2017).

👉 Practical Tip: Add a 2-second isometric hold at the peak contraction for every rep.
It’s not about pumping out reps fast — it's about maximising quality tension.

4. Add Plyometrics for Force Production (and Long-Term Hypertrophy)

Training purely for hypertrophy without addressing rate of force development (RFD) can be limiting:

• Plyometric exercises (e.g., pogo jumps, depth jumps) train the calf complex to absorb and produce force rapidly— an essential athletic quality (Markovic & Mikulic, 2010).

• Improving the neuromuscular system's ability to handle fast loading enhances both performance and muscle responsiveness to hypertrophy training over time.

👉 Practical Tip:
Incorporate plyometric drills 2–3x per week, ideally before strength work to avoid fatigue-related technique breakdown.

5. Use Seated Calf Work Strategically

Seated calf raises aren't useless — but they should be treated more as a mobility and joint preparation tool:

• The soleus is primarily targeted during seated work and has a larger proportion of Type I (slow-twitch) fibres (Edgerton et al., 1975).

• Heavy loaded stretching during seated raises can improve ankle dorsiflexion, which translates to better depth, mechanics, and loading patterns in squats.

👉 Practical Tip:
Use seated calf raises pre-squat to open up dorsiflexion ranges and improve squat form instantly.

The Bottom Line: Calves Aren’t “Genetically Cursed” — They’re Understimulated

Growing calves demands:

• Prioritising straight-leg loading

• Emphasising stretch under load

• Holding peak contractions

• Developing explosive force

• Intelligent use of seated work for joint function

No more excuses. Train calves with the same strategic intensity you apply to any other body part, and you’ll be amazed at the transformation.

Turn those calves into cows.

References

• Bojsen-Møller, J., Magnusson, S. P., Rasmussen, L. R., Kjaer, M., & Aagaard, P. (2005). Muscle performance during maximal isometric and dynamic contractions is influenced by the length and stiffness of the tendon in human muscle. Journal of Physiology.

• Schoenfeld, B. J., Grgic, J., & Ogborn, D. (2020). Effect of range of motion on muscle development during resistance training interventions: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports.

• Franchi, M. V., Reeves, N. D., & Narici, M. V. (2017). Skeletal Muscle Remodeling in Response to Eccentric vs. Concentric Loading: Morphological, Molecular, and Metabolic Adaptations. Frontiers in Physiology.

• Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Medicine.

• Edgerton, V. R., Smith, J. L., & Simpson, D. R. (1975). Muscle fibre type populations of human leg muscles. Histochemical Journal.