Training for Bigger Calves

Written by IFBB Pro Josh Wade

06 December 2021

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Relentless Pursuit

By IFBB Pro Josh Wade

Presented by Allmax Nutrition

Training for Bigger Calves

Q: I just can’t get my calves to grow and was hoping you could give me some pointers to help develop them.

A: As I’m sure you’ve heard before, calves are greatly genetic or at least insertion points for that matter, like every other muscle group. You can’t change insertions. If you have high calf insertions it will always be harder to build big calves, but you can work hard and grow them to their full potential. The soleus muscle is the diamond-shaped muscle directly above the Achilles tendon and is mainly activated when your leg is bent 90 degrees as in a seated calf raise. The gastrocnemius is the upper muscle that attaches to the back of the knee and is mainly worked when doing a standing calf raise or a straight-leg calf press, meaning when legs are straight.

Now that you know the angles to activate the different muscles of the calf, you also need to think about toe position to more directly target portions of those muscles. Although it’s impossible to directly focus on one part, you can isolate them a little more with toe positions. When you point your toes in and heels out, it puts more emphasis on the outer portion of the calf, especially when thinking about raising up on your big toe instead of your little toe. If you roll out while raising up, then it transfers slightly more to the inner portion, which is usually more developed, so that’s why I always train calves in a pigeon-toe manner to target the outside of the calf as much as possible. Try this simple yet effective workout.

Seated Calf Raises: 100 reps in as few sets as it takes with 30 seconds rest between sets. I try to do sets like this: 35, 25, 20, 20 – all with the same weight.

Standing Calf Raises: 4x10 focusing on the deep, hard stretch then the rise, and hard hold at the top for a second.

Strength Loss During Prep

Q: I’ve been in prep for five weeks now and this week's workouts were way more challenging as far as strength goes. I’m getting tired easier, and the weights have had to come down a little on all exercises, is that normal?

A: Yes, that is very normal especially with natural athletes after an extended period of dieting. First off when you are in a caloric deficit, energy levels will start lowering as you should be expending more energy (calories) than you are taking in. Secondly fat is a slow-acting energy source, whether it be dietary fat or stored body fat. While in prep dietary fat is usually restricted, so when your body fat levels start coming down you have less fat for energy. You will become more tired and lethargic during the day and that is a natural process when getting to extremely low body fat levels. Usually so long as carbohydrate amounts don’t get too low you should have decent energy while weight training, as carbohydrates are your primary fuel source while weight training.

Eventually no matter how perfect the diet is you will lose some strength and maybe even some desire to train as hard as you used to. That’s when supplements become that much more beneficial to push you through those challenging workouts. A good pre-workout like Allmax Nutrition's Impact Igniter will do the trick to get you fired up and mentally focused for the task at hand. Also, as far as fuel goes, I always use Allmax Nutrition's Carbion, which is a complete blend of complex carbohydrates to sip on during your workouts and gives you immediate constant fuel. Don’t forget the importance of BCAAs like Aminocore or all complete essential amino acids as in Allmax Nutrition's MuscleEAAs for preservation of muscle tissue while low-calorie dieting.

One last thing to remember when calories are restricted is recovery won’t be the same. In a calorie deficit you're not likely to be building muscle tissue so there’s no need to take every set to complete muscle failure while training. Work smart and controlled, focusing on the contractions and the resistance. Don’t be as concerned with the load at that point. I hope that makes sense and helps you understand what everyone goes through during prep and why.

Shape, Symmetry and Muscle

Q: What did you think of the results of the open men’s bodybuilding at the 2021 Olympia?

A: I thought it was judged fairly well and was pretty impressed by how the top guys are still constantly improving their size and condition. We all know that no one will touch Big Ramy in size but after all these years he’s finally been able to reach great condition consistently. Had he been off even slightly I feel Brandon Curry’s improvements would have reigned supreme. I have to say with all the differences in shape and structure it must be hard to judge. Ramy is very impressive in size and when standing next to the top group he made everyone look small. Brandon has such a pleasing shape with tons of muscle so aesthetically speaking, I really like his look. The same goes for why I think Hunter placed ahead of the overwhelmingly muscular Nick Walker. It was purely due to shape and his symmetry, which are so nice with plenty of muscle. I believe Nick Walker has plenty of upper body size and great posing, such as the way he displays his back double biceps. With maybe a little more quad sweep and continually working on bringing his obliques down to do everything he can to narrow his waist, he will be a force to battle for that top spot for many years to come!

While talking about the Olympia weekend it’s hard not to think of the tremendous loss of George Peterson just days before the Olympia. George was such a nice, humble, hardworking guy! When I made the Olympia in 2018, my table for the Meet the Olympians was right next to his table directly in front of the Olympia stage. Even though that was the first time I met him, I immediately knew he was a really cool guy that has been overlooked in previous years. His condition and muscle bellies were nothing short of beautiful and that matched his personality, a truly genuine kindhearted person that will always be remembered.

RIP, George!

Strengthening the Immune System

With the COVID-19 situation, I’ve been getting a lot of inquiries as to which supplements can strengthen the immune system and help prevent infection. These are the supplements that I take every day year-round for immune system function and antioxidants, but they are even more beneficial at times of stress or sickness.

Allmax Immune-Boosting stack

Glutamine: 10g 3x day, upon rising, post-workout and before bed.

R+ALA: 2 caps (300mg) with first and last meal.

CytoGreens: 1 scoop upon rising.

Vitastack: 1 multipack with first meal.

Omega 3: 2g with first and last meal.

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