Why The Gronk Bros Have The Best Calves In The World


Following the very practical calf-training tips Scott Herman provided in last week’s blog (check it out HERE, if you haven’t already), today we have something special in store for you.

In fact, we have interviewed the five Gronk Bros about how their training, genetics and philosophy have created the collection of the world’s best calves! Let’s get started!

1. Gordie Gronkowski – Prioritize Your Calf Training

“You might think having great genetics is the reason why my calves are so developed. The truth is that my calves were actually kind of small before I started training them. Did genetics play a role? Sure. But it was the right training on my part that unfolded my calves’ full potential” – Gordie Gronk

So while genetics did play their role, Gordie mentioned that he always prioritizes his calf training on his “leg days”. And that’s because the calves are responsible for the explosiveness and athletic power that someone like Gordie requires during their sport.

Next time you are in the gym, start your leg training with calves. Smash your calves with everything you’ve got in the beginning of your sessions, instead of half-assing them towards the end when you’re tired and demotivated.

2. Glenn Gronkowski – Try Different Rep Ranges

“Why limit yourself to 10 or 15 reps per set? I always mix it up in my training. Sometimes I might go for a few extremely heavy sets of 6 – 8 reps, other times I might lighten up the weight and hit 30, 40 or even 50 reps to burn my calves out” Glenn Gronk

The calves are generally very tough and resilient as a muscle group. In fact, pound for pound, they’re the strongest muscle group in your body and they are able to move some impressive weights. That means they require a lot of INTENSITY (high weight) and VOLUME (high repetitions) to get them to grow.

Try mixing it up. If you’re using the seated calf raise machine for 4 sets, aim for 2 heavy and 2 light sets until your calves are on fire.

3. Chris Gronkowski – Train Your Calves With Seated AND Standing Exercises

“Many people train their calves in the exact same, boring way every time they work out. If you only do calf exercises sitting OR standing, then you’re not hitting all portions of your calf muscles equally.” – Chris Gronk

As a matter of fact, your calves are comprised of your Gastrocnemius and your Soleus muscles which are a bit different in terms of function. Seated calf raises will generally engage your soleus muscle more, while standing calf raises will target more of your Gastrocnemius. Do BOTH if you want to see FULL calf development.

4. Dan Gronkowski – Train Your Calves From Different Angles

“Only doing calf raises with your feet parallel to each other is the recipe for underdeveloped calves. I always perform a few sets with my feet parallel, then I switch to feet slightly turned in to target more of the outer calves. Lastly, I stand with my feet facing out to target more of the inner fibers of my calves. That’s the ONLY way to engage your calves to the max” – Dan Gronk


5. Rob Gronkowski – Smash Your Calves Multiple Times A Week

“What do you do when you’re not as good at something as you wanna be? You train. You try that something again and again, until you finally meet your goal. Same with calves. Training your calves once per week is not going to cut it. Train them two, three or even four times per week to FORCE them to grow. Do whatever you need to make it happen.” – Rob Gronk

So having heard what the Gronks had to say about their calves training, let’s combine all their advice into one legendary calf workout. Repeat this workout 3 times per week if you want your calves to even remotely compare to theirs!

  • Seated Calf Raise – 3 sets, 15 reps (heavy weight)
  • Seated Calf Raise – 3 sets, 30 reps (lighter weight)
  • Barbell Standing Calf Raise – 2 sets, 15 reps (feet parallel)
  • Barbell Standing Calf Raise – 2 sets, 15 reps (feet turned in)
  • Barbell Standing Calf Raise – 2 sets, 15 reps (feet turned out)

But hey! No matter what you do, you will never be able to attain the championship-winning calves that the Gronks have been able to create. In case that makes you jealous, go prove them wrong! And as always…get your mind right.

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