Building Fat Guy Calves
How to Look Better Below the Knee
by Chris Colucci

Did you ever notice how most fat folks have big calves? With the exception
of cankles, the lower legs are one place where even the largest
of the large have what could be considered, at first glance, as muscle.
Okay yeah, it's mostly Jell-O and pizza drippings under the skin,
but there's usually a decent amount muscle hidden underneath, too.


Big calves hold up big bodies.
Before we go any further, I have a confession to make. I'm a calf snob.
With very few exceptions, I refuse to accept a physique as "ripped," "swole," or
even impressive if the person isn't sporting sizeable calves. Maybe it's
unjustified, maybe it's unprofessional, and maybe it's harsh, but that's
how it is.
I get a twinge in my brain when people whip out "genetics" as their
catch-all reason for having swizzle sticks in their socks. On one hand,
your genetic make-up can play a factor in determining your maximum muscle
size. But on the other hand, a large percentage of the population isn't
even close to approaching that set point, so it isn't much of a factor
after all.


A young Austrian Oak camouflaging his roots.
We've all heard the stories. When Arnold was younger, he was so embarrassed
by his calves that he refused to allow them to be photographed. Then
when he came to America, he cut the lower legs off all his pants, so
his "weak point" would be on display 24/7, shaming him into getting results.
I ain't entirely buying it.

Take a look at these comparative shots. It's safe to say that there
are a number of years between the pictures, certainly enough for Arnold
to get in those "1,000 sets" or "100 hours of training" or whatever
standard he cited as being essential for improving a weak bodypart.
But really, do you see a drasticdifference in the calves? Or
do you see a weightlifting teenager and a weightlifting adult, both of
whom spent a lot of time and energy building their bodies? Don't forget
that along the way, he learned how to properly pose and showcase his
physique to its most flattering.
Call me crazy, but after all the hype, I was half-expecting to see the
Tazmanian Devil in the first shot.


Taz: Nice V-taper, lousy gastrocs.


What Makes a Quality Calf?
For a great perspective on calf size goals, we have to turn the page
back to a time before Arnold, to the original classic physique... Steve
Reeves. Reeves was one of the first bodybuilders to gain popularity in
mainstream media at the time, and he set the absolute standard for the
more aesthetic-minded bodybuilders like Frank Zane.
According to Reeves, the neck, upper arm (biceps/triceps), and lower
leg (calf) should be approximately the same measurement. Along with other
ratios for the rest of the body, this creates a well-balanced, proportionate
shape from head to toe.
Reeves, being 6'1" and weighing 215 pounds, met these ideals by measuring
18 1/2 inches at the neck and 18 1/4 inches at the upper arms and calves.



The Next Step
After you do a little number checking and mirror-looking (and fall short
of the aforementioned ratios), give this program a shot. It's a four-week
calf specialization that should kickstart some serious gains in your
seriously under-appreciated calves. But a few notes before we get into
it.

1. If you're any type of athlete (the kind who plays
a sport), wait until your "off-season" before trying this out. The
calves are too important to athletic performance, and I don't want
to be responsible for your coach throwing you a beating because you're
hobbling around on sore pegs.

2. We've all (hopefully) learned that the key to efficient training
is to focus on movements, not muscles. But then why the hell did I write
a specialization program for such a small bodypart?


Well-developed calves make everything look a little better.
Because calves tend to get written off as being "worked plenty by 'fill
in the blank compound exercise', so I don't need to train them." Bull.
Read this next sentence slowly and take it to heart... If you want to
build size, compound exercises are good, but compound exercises plus
strategic use of single-joint exercises are better.

3. One thing you'll notice is that the exercises we're doing aren't
what you commonly see in the gym. That's fine, and it correlates with
Colucci's Training Theory #3: The less you blend into the average gym
scene, the better off you'll be.
You'll also notice that the entire routine is "home gym-friendly." You
need a step or block, a power rack, and some dumbbells. That's it. I
train the majority of clients in my home gym and I've had to get pretty
creative with some of the things we do. So, you've got no excuses.
Even if you train in a commercial gym, I recommend sticking to the program
as specified. You can always go back to your seated calf machine when
you've finished the plan.



The Fat Guy Calf Plan

Monday
A1) Barbell standing calf raise 4x10
B1) One-leg dumbbell standing calf raise 3x8
B2) Lunge-position calf raise 3x12
B3) One-leg seated toe raise 3x15


Workout Notes
If possible, go barefoot for the workout. This is perk #216 of having
a home gym, and it helps to develop the smaller structures of the ankle
and foot without interfering in the calf work.
On A1, B1, and B3 pause at the top for a one-count.
With B2, pause at the top for a two-count.
For the standing calf raise, get set-up as if you were going to do a
back squat with a "normal" (not wide, not overly-narrow) stance. Keep
the knees "soft" (I wish there was a better way to describe it); not
locked out, but not bent much at all. Come up on the toes smoothly, no
jumping. Control the descent without smashing down into the floor.
We're not performing these from any kind of block or step, so it's a
type of limited range of motion (ROM) that let's us use maximum
weight over a short distance. This exercise is the heavy hitter, literally.
We want to use a heavy weight for moderate reps, to near failure each
set.

On the "B" supersets, do one set of each exercise for the same leg,
rest 20-30 seconds, and then switch legs. So it's B1-right, B2-right,
B3-right, rest, B1-left, B2-left, B3-left, rest, repeat. This is key
to the program, and non-negotiable. Unilateral exercises are the real
killers.
The dumbbell calf raise uses a step or block to give us some of the
extra ROM we traded out from the first exercise. Hold a dumbbell on the
same side as the working leg. Use a slow-ish tempo and really get into
that stretched position at the bottom, then smoothly come back up.
We want some kind of bent-leg raise to attack the soleus more directly,
and in the home gym, the lunge-position calf raise is the best way I've
figured to achieve that. Be sure to sit tall, not slumping on the heel
of the support leg, and have the working leg on a step or block. Place
a dumbbell on the thigh, not on the top of the kneecap, of the
working leg and proceed with reps.


Calf raise start.


Calf raise finish.
The one-leg toe raise is one of the few good things I learned from an
article in Flex magazine. Dorian Yates was talking about the importance
of training both sides of the lower leg, the calves and their antagonists
the tibialis anterior, and I had a genuine, "A-ha, that does make
sense,"
moment.
When you're seated, make sure the working leg is partially extended,
not right under you. That allows a greater ROM. Place a dumbbell or plate
vertically on the instep and gently keep it in place with one hand throughout
the exercise.


Toe raise start.


Toe raise finish.
What about toe pointing? On any of the calf raise exercises, don't stress
about pointing your toes in or out, one way or the other. It won't make that
much of a difference and it won't drastically switch the focus to
a certain part of your calves.
Take the most natural, comfortable stance for you, and stick with it.
But you do want to avoid rolling the ankle in or out with any exercise.
That's asking for injury, and really, I couldn't handle that on my conscience.


Wednesday
A1) Horizontal row 2x10, 2x5
A2) Horizontal press 2x10, 2x5
B1) Vertical press 2x10, 2x5
B2) Vertical pull 2x10, 2x5


Friday
A) Squat variation 2x10, 2x5
B) Deadlift variation 2x10, 2x5
C) Unilateral, compound lower body exercise 3x8-10



Workout Notes
If the Wednesday and Friday workouts seem vague, it's mostly on purpose.
These are maintenance days, and as such, we don't want to stress too
much over them.
I'm trusting you to fill in the template with big, basic exercises.
The second and fourth sets of each (the last 10-rep and 5-rep sets) should
both be as heavy as you can handle, without hitting failure.
They're brief workouts, just enough to maintain size and strength without
sapping recovery time from our primary target. Also, remember it's just
a four-week program. Afterwards, you can jump right back into whatever
it was you were doing.
Odds are your whole body will appreciate the change of pace, and you'll
find all of your lifts going up again. As long as you don't totally slack
off in maintenance mode, you don't have to worry about any loss of progress.


Obligatory calf article cliche: This program will turn your calves into
cows.


Wrap-up
One big ole' heavy exercise, three unilateral movements in a superset,
four weeks, and you're done. It was custom-made for the home gym, but
definitely give it a shot at your local Gold's if you're looking to add
some size to your lady-like lower legs. Squat-rack calf raises? I have
absolutely no problem starting that fad.


About the Author

Chris Colucci has worked with clients ranging from accountants to paintball
players, kids to competitive martial artists. He's one of the most innovative
trainers in New York and focuses on educating clients, rather than encouraging
mental autopilot. Find out more at his website www.ColucciTraining.com and
check for more tips and info at his blog www.ChrisColucci.blogspot.com.

© 1998 — 2008 Testosterone, LLC. All Rights
Reserved.