Build bigger Calves

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! 








  • Aman kundu

    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

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

  • Frans

    Wow, thats very helpful bro. Thnx for the advice

  • Nick Williams

    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

    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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