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Build bigger Calves

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Calves, you’ve either got them or you haven’t right?…Wrong! 


Don’t let anybody tell you that having decent looking calves is a birthright only. I am in no way discounting that some are born with a pair of chicken fillets slapped above their ankles. But to take the defeatist attitude, that if you weren’t born with them you can’t build them, goes against absolutely everything bodybuilding fundamentally is about. 

Quite frankly until a few years ago I had no calves to speak of, they were well below par and did not match my upper body at all. So why had every other body part increased equally and calves had not? Well to put it simply, they just weren’t getting the stimulus they needed to grow. But Sim, 'your calves are cool, but they aren’t much to shout about,’ I concur! They wouldn’t evoke feelings of envy from Kai Greene, but you should have seen them before I ‘built’ them up to the standard they are now.

That’s just the thing, some of us will start our bodybuilding journey, with muscle groups that meet the entry level of acceptance in the fitness community, and some of us will not. Personally, I was skinny all over when I started and over the last 16 years, I have gradually built a considerable amount of muscle all round, but calves? Now they were stubborn…or were they?

I gave them a few sets on a single leg day, that’s was it! How much growth did I really expect to get from just a few sets once a week? 

So a fews years ago (after over a decade of invisible calves) I made the conscious decision to work on the size of my legs and dramatically improve my calves. 

To do this I went with the basic principle, that frequency would be the key I needed to unlock faster growth. I trained legs twice a week and trained my calves 5 times a week. Yes, of the 7 days a week I was training, I would hit my calves on at least 5 of them. 

As excessive as that may sound, I assure you it was far from; just two high volume, high rep calves exercises was all I did at the end of my training session, regardless of whichever muscle group it came after. 

It worked fantastically; I was seeing improvement year after year. Yes I said ‘year after year’ not week after week or month after month; growth takes time which my experience has taught me well. 

So for those of you with calves that make the ignorant social media commentators, lambast you with the comment ‘skipped leg day’ try implementing more frequency in training them, be patient and they will grow! 



A whopping 80 page guide ebook to train exactly how I do and to follow the diet that keeps me lean all year while still building mass!

Download to any smart device.


✔ Written and designed by Simeon Panda with over 15 yrs experience

✔ 80 pages packed with info

✔ Key exercises, Rep ranges, number of sets, rest period

✔ Annotated diagrams of the exact muscles used with key exercises

✔ Training tips and golden rules

✔ Daily meals (incl portion size)

✔ Essential nutrition guidelines

✔ Supplement list and how the benefits

✔ Smartphone friendly viewing

 It is time to take your physique to the next level! 








  • Yaz: February 01, 2018

    Really happy I stumbled across this. As a Woman there isn’t as much of a stigma (re: skipping leg) as we’re expected to have slender legs. However I’ve always personally wanted to develop my calves and didn’t seem to be having any luck (I was always poked fun at for being tall & slim – with the legs to go with it). As a personal choice I’d started upping how frequently I trained them, so reading this gives me hope (seeing as you struggled too). Equally my parents were gym fanatics in their late 20’s then let it go, but had developed great legs in the process, so I guess there’s hope after all :)

  • Enrique Saenz: November 04, 2017

    New to social media & so glad I found you man. I struggle with my diet & have small calves.. I want to buy your book & some products & learn from you, as you inspire me. Again thank you. I will follow you loyaly. Blessings…

  • Sam: September 15, 2017

    Here, take my money. I need help with my calves.

  • chris miracle: September 29, 2016

    that’s good men

  • John Michael: September 29, 2016

    I love it and am interested

  • Pawnesh kumar: September 19, 2016

    I like it

  • iheukwumere emmanuel: September 07, 2016

    I love it

  • Simba: September 07, 2016

    I am following your calves tips and i am so happy about the improvement

  • Bernard d: September 05, 2016

    I guess u are right….my calves are small before, so I started working on how to make them look big… on my calves 3times a week and am getting good results.

  • Aman kundu: September 04, 2016

    Heyy Simeon sir i m big fun of yours from are my one time favourite bodybuilder ….Sir God bless you always…keep smiling & shining

  • Walter : September 04, 2016

    i pray n hope it works for me cos i ve a big tummy did lots of execises still didnt work

  • Frans: June 16, 2016

    Wow, thats very helpful bro. Thnx for the advice

  • Nick Williams: May 30, 2016

    Thank you for this log sir! I will certainly start implementing this plan effective immediately. Your videos are very helpful and informative and gave helped me developed some new approaches to my current routines. Thanks and take care!

  • Kane chidgey: May 26, 2016

    Thanks for that! Such a great read! And I love that someone such as yourself, a real icon and someone people look Upto in this industry that you also had to put in the extra work and struggled. I was in a wheel chair for years as a kid. I crushed both feet and broke my knee. From the age of 13 to 26 I could never really train my legs dues to them being weak, hurting and I was always having operations on them. Since 23 I started the gym tho and go into shape…. The top half of me anyway! And that’s when all the judging came! “Skipped leg day” “Johnny bravo” the list goes on lol I love leg day now and my calves are tiny bit they have grown! And I can pull my joggers up when training now or wear shorts without being so worried what people think! Hopefully they keep growing! I too do calves every gym session!

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