So when you add all of this up the bottom line is that your calves just aren’t getting enough total stimulation throughout the week, period. I know it sounds pretty straightforward but that’s really what it comes down to and most people don’t even realize that they’re under training them because, again, they’re treating their calves in the same way as their other small muscle groups when in reality it reallyisn’t a fair comparison.
Now, in practical terms it’s ibutamoren for sale really up to you what you choose to do with this information because it ultimately depends on your personal goals and the time and the effort investment that you’re willing to make. But if you are someone who wants to fully optimize their calf development and you aren’t seeing the results you want right now, then you likely just need to buckle down and hit them harder, period.
As a general rule, I recommend usually between 4 to 8 direct sets per week for small muscle groups, and so for optimal calf gains I’d recommend going at the highest end of that range as a minimum, and then for maximum gains I’d say more like 10 to 12 sets per week. And so you could break that up into, let’s say 5 to 6 sets per workout twice per week,which is actually still pretty reasonable. Or the other option if you do want to be more time efficient is that you do keep the volume a bit lower.
So let’s say, you do stick to six sets of direct calf work per week in total but you really ramp up the intensity level per set by going all the way to failure. I don’t recommend training to failure all the time for every muscle group but for smaller muscle groups like the calves it’s probably gonna be fine since it won’t stress your body as a whole in the same way that a big compound lift taken to failure is going to.
So one other consideration if you want to burn your calves up is that you train all of your other muscle groups around one to two reps short of failure but then you take your calf sets all the way to failure to give them that extra boost. And then, of course, regardless of which approach you use here, make sure you’re applying progressive overload to your calf training as well. You want to be consistently increasing the weight and the reps over time.
Make sure your form is solid like I mentioned before, a good controlled cadence to maximize the stress on the calves and to minimize the involvement of the achilles tendon. And, of course, be patient here because no matter how you go about this the reality is that there is a big genetic component involved when it comes to building up your calves,and if you have naturally skinny calves then it’s likely going to take many months or even years of consistent training to truly build them up to what would be considered an impressive level.