How can I improve my stubborn calf muscles?

Hi "Kid"

I'd love to be able to give you the "secret" calf workout that builds anyone's calves into 19 inch monsters but (despite what you may have read in the bodybuilding magazines) this program doesn't exist.

I've known several steroid-using bodybuilders who are HUGE and work their calves harder than every other body part but due to genetics, they just continue to be the weak point of their physiques.

This is unfortunately because calves are the most "genetically-determined" muscle group in the human body. This doesn't mean you can't build them but it does mean that no matter what you do, if you have high muscle bellies (the muscle starts to be prominent over half way up your calves), then you probably won't ever have a huge set of calves.

I have the identical problem and despite years of trial-and-error training, I've only managed to put a few inches on my calves over the past 25+ years of training (as compared to building my chest from about 38 to 47 inches for instance). I've tried every day training, 3 times per week - a high rep, low rep and medium rep day, twice per week, low reps, high reps, etc. My best gains happened when I did drop sets once per week with one other light day at least three days apart.

I would warm up, then build up to my 8-rep maximum, squeeze out the 8 reps, then half the weight and do another 8 reps, then drop it by about 1/3 for another 8 reps and then half it again for another 8...with no rest in between. Do this a few times and you'll KNOW that you worked your calves hard the next day (and probably for a few more days)!

Let us know how it goes!

If you haven't checked it out, see Arnold's Encyclopedia of Modern Bodybuilding. His calves were so bad, he posed in water to cover them up...
He decided to take action and so he cut his sweats to expose them. He noticed guys with bigger calves lifted more than him so he started going heavier. To my knowledge, drugs/oils that were injected into muscles to expand them like Synthol were not around yet. So, it was blood, sweat and tears...
I see guys in the gym train their calves all wrong... It may not be you but make sure you do the up(concentric) and down(eccentric) in a controlled manor. Keep your knee angle fixed. Most guys do crazy amounts of bouncing.. Give yourself a stretch on the bottom. Increasing the range of motion helps with mass building. Also tag your shin muscles(anterior tibialis) because it helps with girth and assisting your calf with strength(the mechanism is through an anti-inhibitory response). Go heavy...

Mark and Michael have seriously nailed this question.

Unfortunately "Kid" genetics do play a major roll in calf development. I myself have long calf muscles as I am 6ft 1. I have trained my calf's for years and I have developed some great shape and detail but lack in the thickness of the muscle. I to have tried all sorts of different training methods to increase size and what I have found works best for myself is high volume heavy weight with added drop sets.

I will perform around 4-6 sets of seated and standing calf raises but with weight that I can manage to still get a full range of motion and solid contraction in the calf. Also try single leg calf raises and you will focus more energy into one muscle as opposed to two.

First 3 sets are pyramid sets up to 10 repetitions then the following 4 sets which will be 6-8 repetitions and a added drop set on my final set aiming for 6 reps each drop. My calf's are well and truly fried after this.

Remember there is no "Right Way To Train" its simply down to what works best for you.