 How to get fat boy calves calves are a problem muscle group for many people and most people find large calves desirable from an aesthetic standpoint not only that Most people need larger calves to balance the ratio between their upper and lower legs My general training philosophy is time under tension high volume short rest time moderate repetition tempo Taking the muscle to failure nearly every set. However, I do this with a light weight to isolate the muscle So the rep range is usually 15 to 20 for the lighter sets and 10 to 12 for the moderate weight sets for calves However, I frequently do sets of 30 even 50 reps The most important aspect being that you are feeling the muscle contraction during the movement If you want to work out your calves make sure you feel it in your calves not your ankles I started training when I was around 15 years old I'm 28 now, but I'd say the bulk of my calf growth was from when I was 18 to 22 as I haven't weight trained seriously Since 2016, but my calves have maintained most of their size The reason people can't grow their calves is the same reason They can't grow other muscle groups too much weight improper form improper tempo No mind muscle connection and most importantly not enough volume There can also be issues with people choosing popular exercises that are not actually that great for stimulating the muscle You don't even need to use weight to train your calves. You just need to be consistent Activate the muscle and take the muscle to failure This first exercise was a seated calf machine that is loaded with free weights I never put weight on this and even without weight It's usually too heavy for me to do more than 10 proper reps I was actually able to do 10 on the first set But then only five on the second So I did a drop set of just flexing my calves on the ground I am not really a fan of this machine So I only do one or two sets But that being said I do use this machine most of the time I decide to work out my calves As the only heavy calf work that I do The next is a seated calf machine And this can be really difficult to get the seating position correct Again using a very light weight maybe 20 or 30 pounds I messed around with my foot positioning as well Going narrow As well as wide to isolate different parts of the calf muscle This is probably the only machine I don't really use for calves As I am never able to take the muscle to failure effectively It overworks my tendons You guys can try this out I tend to gravitate towards this once every week or two just to try it again But it never works Now this is a standing calf race on a plate And I'm leaning on the mirror to balance myself No weight at all But really squeezing and flexing the muscle on every single rep You could literally stand and just do calf raises And you would eventually have large calves Adding the plate and creating distance to the floor allows the full stretch and contraction of the muscle I also like doing this on a hack squat machine In this case I was using an incline bench press You can really get a nice stretch off of any elevated platform Here I messed around with my feet positioning again Allowing myself to do more repetitions As well as take different parts of the muscle to failure And who doesn't want some asshole doing calf raises on their bench press I don't usually do leg press calf raises because the machine is often taken But sometimes I will I never use weight on this just the sled Initially I had my legs bent which allows me to flex the muscle more Then I straightened out my legs which makes the calves stretch more I also did a few reps flat footed on the sledge to really take the muscle to failure The routine I actually did every day I was in the gym was one or two sets of the free weight calf machine Then I would do standing calf raises on some type of elevated platform Whether it's a hack squat platform or even the back of a bench press Anywhere from four to six sets total for calves 20 to 30 reps each set average You know sometimes I would mess up and go too heavy. I'd be less than 20 Sometimes I would go too light and go up to like 40 or 50 If you did this routine properly several times per week You will have large calves in one to one and a half years Any longer than that and you should question the effectiveness of your workout routine There's a lot of diminishing returns here and you're going to achieve You know 70 80 percent of muscle capacity in a very short period of time If you're able to be very consistent So thank you guys for joining me. 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