How Long Does It Take To Build Up A Calf Muscle?

Question

Could you please give me an estimate?

Answer 1

Calves are notoriously difficult to build, primarily because they already get worked so much every day just helping you move around. More often than not, you have to "shock" them to get substantial new growth.

Your calves are made up of three muscles: the soleus, the gastrocnemius and the tibialis anterior (which is actually the muscle that runs along your shin.) The soleus is the broad, flat muscle that lies beneath the heart-shaped gastrocnemius. Any good calf exercise routine really needs to target each of these three muscles if you want nice development all the way around.

- http://en.wikipedia.org/wiki/Soleus_muscle
- http://en.wikipedia.org/wiki/Gastrocnemius_muscle
- http://en.wikipedia.org/wiki/Tibialis_anterior_muscle

This can be tricky because the soleus, for example, only gets worked when you have your legs bent 90 degrees at the knee. To build the soleus, perform seated calf raises on a calf raise machine or seat yourself in a chair, place your toes on a book or 2/4 and then place a weight on across the fronts of your legs. Lift up your heels, stretching through the full-range of motion. Here are a few examples of soleus exercises:

- http://www.exrx.net/WeightExercises/Soleus/LVSeatedCalfRaise.html
- http://www.exrx.net/WeightExercises/Soleus/SMSeatedCalfRaise.html
- http://www.exrx.net/WeightExercises/Soleus/SBSeatedCalfRaise.html

To work the Gastrocnemius, you will want to perform straight-leg exercises such as standing calf raises using barbells, dumbells or machines. Here are some examples:

- http://www.exrx.net/WeightExercises/Gastrocnemius/BBStandingCalfRaise.html
- http://www.exrx.net/WeightExercises/Gastrocnemius/DBSingleLegCalfRaise.html

To work the tibialis (remember, this is the muscle that runs along your shin and makes your calves look more shapely from the front as well -- strengthening it also reduces shin splints), you need to do movements where you raise your toes upward. Here are some examples:

- http://www.exrx.net/WeightExercises/TibialisAnterior/BBReverseCalfRaise.html
- http://www.exrx.net/WeightExercises/TibialisAnterior/DBSingleLegRevCalfRaise.html
- http://www.exrx.net/WeightExercises/TibialisAnterior/LV45ReverseCalfPress.html

I've also found that walking on a steep incline on a treadmill can also help jump start your calf growth. Try it for yourself and see if you get results.

In terms of rep ranges, you really need to experiment with what works for you. Some people see good growth with lighter weight and very high reps (in the 25-50 rep range), while others do better with higher weight, and fewer reps. Experiment around and see which approach gives you best results. You might also consider mixing high and low rep days for the best of both worlds.

Finally, to answer your question about how long it takes to build calves, again, they are very stubborn muscles. I wouldn't expect to see immediate gains. I brought my calves up and it took about six months. I typically worked them three times a week.

Best of luck!

Answer 2

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Answer 3

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