Chest, biceps, back, and legs often steal the spotlight, but calves are what finish a physique. Frequently neglected, they’re the detail that completes the overall look. Six-time Mr. Olympia Dorian Yates has always been clear about their importance: “Train calves like any other muscle, hard with intensity.”

Recently, during a DyNutrition shoot, Yates was seen pushing an individual through calf reps. In the caption, he wrote, “To failure on calf raises! The first of two exercises for the calves, the standing calf raise.”

He further added, “Right the way up on your tiptoes, and down so your heels are almost touching the floor. Never just bounce up and down. Train your calves with real intention, real focus, and full range of motion.”

Calves are a challenging muscle group that requires proper attention to build. However, once you get a hang, things become a bit easier. There was a time when even Yates found it difficult to build his calves as well.

The breakthrough came when Yates assessed how he trained calves and treated them with the same intensity and recovery strategy as other larger muscle groups.

Dorian Yates's Methods of Growing Calves

“I managed to grow my calves by 6 inches from 16.5 inches to 22.5 inches by training with just two exercises and a total of 2 working sets to failure once every 6 days. A massive 6-inch increase… proof that you don’t need to do more,” said Yates in one of his Instagram videos.

Yates never believed the notion that the calves should be trained every day. Rather, he devised his own method, which he still uses to this day,

“One thing I’ve heard over the years is that “you need to train calves every day because they are stubborn and you walk on them all the time.” Well, why is duplicating this with high reps going to change them?”

He shared that it only took two exercises and two working sets every six days to grow the calves by six inches.

Written by

Suryakant Das

Edited by

Joyita Das