[Reach]

I brought my calves up from 13.5 to 17.25 inches in 2.5 years.

Calves 3 times a week. I have two calf routines.

Day 1: 4x12 standing calf raise, done in smith machine on a block. 4x15 seated calf raises.

I usually keep the weight the same on the second session and try to do 13 or 14 reps, and then increase the weight the next session.

Day 2: Standing calf raises with weighted pack. 100 reps. Add 5 lbs to this every 2 weeks or so.

After resting for 5+ minutes, I then take the same weight and start with 20 reps. Rest 1 minute. Do 30 reps, rest 1 minute, do 40 reps, rest 1 minute etc until I fail a set.


The most important factor for growth that I've found: full ROM with no bouncing. You must absolutely squeeze out fully at the very top of the ROM. This is extremelyyyy important because it's the only way to fully engage the gastrocnemius. If you stop short you get very little contraction of the gastroc and get mostly soleus activation.