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How to Build Calves 101 | Part 2 | Exercise Selection, Training Volume & Frequency
There are 3 different scenarios in which you can contract your calf muscles:
1. Knees straight, hips open
2. Knees straight, hips closed
3. Knees bent, hips closed
Make sure you are hitting at least one exercise that targets each scenario every time you train calves. This means as a bare minimum a Standing Calf Raise, a Leg Press or Donkey Calf Raise, and a Seated Calf Raise.
And FFS, don't throw 5 working sets of 1 type of calf exercise into your workout split once per week and wonder why your calves aren't growing. You wouldn't do that to any other muscle group and just like all other muscle groups calves need to subjected to sufficient training volume in order to grow. This means a minimum of 15 working sets per week. Hell if you're serious about building some baby cows give them their own workout day!
On the other hand don't get over enthusiastic and train calves every day or every second day. Once again you wouldn't do this to any other muscle group and just like all other muscle groups calves don't grow when you train them - they grow during the rest & recovery period in between workouts. If you train them every day you're not giving them sufficient rest to allow them to recover and grow. 2 calf workouts per week is plenty, and if you're training them with sufficient intensity, they should be too damn sore to train any more frequently anyway.
Pro Tip: if you train calves with another muscle group don't throw them on at the end when you're fatigued - instead do them first when you're fresh and can devote all of your energy to training them with intensity and purpose.
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