I believe the Secret to growing calves and forearms (as a Natty) is to BLAST THEM with VOLUME.
Feel free to advise or criticize my plan if you lift, whether you're Natty or not.


People say big calves are either genetics, or you were a fat kid growing up.
They say the same about forearms as well.


I've had little success with lifting for calves and forearms, but when I was cutting and doing jump rope, I started to see a response.





Now that I'm Bulking again, here is my BLAST PLAN:

Calves: 6 sets of 8 for each exercise
Seated Calf Machine
Reverse Calf (elevate your heel on a stack weights, then hook your toe into the handle of a Kettle Bell, Dip and Lift)
Windshield Wipers (resistance band or have a hand provide resistance on each side and windshield wipe your foot side to side)

Then Jump Rope for 15min
Finally, Hill Sprints (perhaps 8 sprints for 12-15 seconds. though more dangerous, could try elevated treadmill)


Forearms: 6 sets of 8 for each exercise
Dumbbell Forearm Curl
Dumbell Reverse Forearm Curl
Wrist Roller (Rolling up the weight and back down is 1 set)

I agree with what you said, isolate them with high volume

You can train them very frequently too they recover quick