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To Get Bigger Calves - Use Eccentric Sets

To get bigger calves, it's necessary to add high intensity training techniques to your calf training program. While, initially, straight sets of 8-20 repetitions will grow your calves, continued long-term growth can only be obtained by incorporating high intensity techniques into your calf training. Without high intensity training techniques, the calves become accustomed to traditional training methods and stop growing. One high intensity training technique that will make your calves bigger and stronger is the eccentric sets technique.

The eccentric sets technique is very effective and intense. To perform the eccentric sets technique, you do 1 to 3 eccentric sets, each for one repetition. An eccentric set is performed by doing only the "negative" or eccentric portion of the exercise. Each negative rep takes 6-10 seconds to complete. No concentric exercise motion is used. This means that a spotter will need to lift the weight for you for the concentric portion of the exercise motion. 

If you cannot have a spotter, you can perform the eccentric set with one calf at time, and use both calves to lift (concentric movement) the weight. Even though you've added a concentric movement to the exercise, the concentric loading will be light since both calves are lifting the weight.

Because this technique is so intense, you must be thoroughly warmed up before you attempt an eccentric set.

Eccentric accentuated training has been shown in research studies to promote the strength and growth of Type II – Fast Twitch muscle fibers. One study showed that eccentric training increased muscle growth by 19% over conventional training techniques. 

While eccentric training benefits the Type II fibers, no major strength and growth increases have been shown in Type I – Slow Twitch muscle fiber. For this reason alone, the eccentric set technique should only be used for stimulating the Gastrocnemius muscle. Since the Soleus has a very low percentage of Type II fibers, the eccentric set technique will not be as effective for improving the strength and size of the Soleus. 

Eccentric accentuated training causes more micro-trauma of the Type II fibers than Concentric training or conventional sets with Concentric/Eccentric motions. As a result of this increased micro-trauma, it has been found that strength of the Type II fibers is diminished for six days after Eccentric accentuated training. For this reason, the eccentric sets technique should only be used once every seven days. The muscle fibers must have sufficient recovery time to remodel and super-compensate for the stresses caused by the eccentric set training. 

To perform a eccentric sets, use the following guidelines:

1. Warm-Up the calves thoroughly before starting any eccentric set.

2. Perform 1-3 eccentric sets for the Gastrocnemius only – once every 7 days or more.

3. Use 6 to 10 seconds of eccentric motion lowering time with a load of 110-125% of your One-Repetition Maximum for the exercise.

4. Take 60-90 seconds rest between each eccentric set.

The calf muscles are very tough and resilient. As a result, they adapt quickly to traditional training methods. For continued growth, high intensity training techniques such as the eccentric sets technique must be employed for optimum calf muscle growth.

For a FREE calf training report and more information on how to incorporate this and other advanced calf training techniques to build bigger calves, visit this site.

About the Author

Jeffry Robinson is a NSCA Certified Personal Trainer specializing in muscle building, fat loss and fitness consulting. With over 40 years of bodybuilding experience and his in-depth knowledge of physiology, anatomy and muscle building principles, he has developed new and revolutionary information products for bodybuilders. For bodybuilding articles and free bodybuilding reports, visit his website. 

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