Find out How To Build Monstrous Calves- Add 1 Inch To Your Calves In 30 Days A Killer Guide To Building Massive Calves! ultimate cure for Chicken Calves
Know the Calf Muscle you Work With
Your legs and calves can be divided into the following 9 main muscle fiber bundles…
- Hamstring muscles (the back part of legs);
- Bicep femoris
- Quadricep muscles (the front part of legs);
- Rectus femoris (on top of vastus intermedius on the image)
- Vastus lateralis
- Vastus medialis
- Vastus intermedius
- Calf muscles;
- Gastrocnemius (two headed muscle on the top layer of calves, cut off in the image)
- Soleus (large muscle mostly underneath the Gastrocnemius)
“The two main muscles you’re trying to build when doing calf exercises are the soleus and the gastrocnemius,”
T he gastrocnemius is the main muscle you see when looking at someone’s calves — it will be thick and well-defined if it’s highly developed. The soleus, in contrast, isn’t outwardly visible — it’s situated deep beneath the gastrocnemius. Both muscles work together to help flex your foot, but only the gastrocnemius plays a role in knee flexion (bending your knee).
Though the gastrocnemius is primarily responsible for the outward appearance and size of your calves, it’s important to engage and exercise both parts of the muscles, since each has a unique function. “The gastrocnemius contributes to jumping, acceleration, and explosive speed and power,”, while the soleus contributes to walking and running endurance. That’s because the soleus has a very high density of Type 1, or “slow twitch,” muscle fibers, he explains. Type 1 muscle fibers have slow contraction times and a high resistance to fatigue, which is helpful since your legs get a lot of action carrying your body from once place to another.
Optimal Training Frequency and Set/Rep Patters for Monster Calf
As it is with any other muscle of the human body, your calf muscles grow best when subjected to heavy weight training that includes the principles of progressive overload.
In other words, a natural trainee looking to maximize his natural leg growth and definition, needs to train with heavy enough weight to force muscular strength gains, and do this with progressively heavier and heavier weights week-by-week to actually force adaptation to bigger loads of weight. This, instead of high-rep pump BS is the real way to grow muscle naturally, and unless you grasp it, you will be forever spinning your wheels.
What you also need to remember is that leg muscles are the largest of your body, and when you exercise them, you’re going to really exhaust the central nervous system (CNS), which is why proper rest days, as well as not going too high on volume are to be remembered if you ever intend to keep your progress linear.
Good rule of thumb that most elite trainers seem to agree with is that you should pick 1-2 main exercises, along with 2-3 assistance exercises for your calf. The main lifts should be multi-joint exercises done with heavy weight, low reps, and lowish’ sets (think 2-6 reps, 2-4 sets). Assistance lifts can be the more isolated type of exercises, and the rep range should go bit higher (for muscle glycocen store expansion, consider 8-12 reps and 3-5 sets).
These are all just guidelines, but here’s what this could look like in practice;
Main exercise for overall calf growth 4×3
Main exercise for overall calf growth 6×2
Assistance exercise for calves 12×2
Another assistance exercise for calves 12×2
Best Exercises for Leg Growth
PS: Click the exercise name for the tutorial
Also do check out
- Back Workout: 4 Easy Exercise to Build a Wide Cobra Back
- Chest Workout: 4 awesome Exercises to Carve Out a Rock-hard Chest
Here’s a Calf Workout
- Standing calf raise 5×3
- Seated calf raise 8×3
- Donkey calf raise 12×3
- Leg press Calf Raise 12x 3
- 5-10 minute walk on the treadmill with max incline (to wear out calves).
Just Doing the Exercises Isn’t Enough…
That’s it for the best calf exercises. Those are all you need to turn your calves into cows.
Your goal isn’t to just do these exercises, though–it’s to progress on them.
And when we’re talking building muscle, the most productive type of progression is “progressive overload.”
This refers to increasing tension levels in the muscles over time and the easiest way to do that is to add weight to the exercise over time.
This is why your primary goal as a natural weightlifter is to get stronger.
Special instruction for the workout
- Standing calf raise on elevated surface
Benefits: “This is a great exercise to stretch and strengthen the calves (primarily the gastrocnemius) through a full range of motion,” Kelley says.
Holding a dumbbell in your left hand, stand with the ball of your left foot on an elevated surface with your heel hanging off, and your right toes resting on your left ankle.
Keeping your core engaged, raise your left heel as high as possible.
Slowly lower your heel down below the raised surface until you feel a stretch in your calf.
Repeat and do equal reps on both legs.
- Seated calf raise
Benefits: “This exercise is great for soleus isolation,” Kelley says. To increase your range of motion and work your muscles even more, he suggests elevating the balls of your feet with a block.
Sit tall on a bench or chair with your feet flat on the ground holding two heavy dumbbells on top of your knees.
Keeping your core engaged, lift your heels off the ground as high as possible.
Slowly lower your heels back down to the ground, and repeat.
What About Supplements?
I saved this for last because, quite frankly, it’s far less important than proper diet and training.
You see, supplements don’t build great physiques–dedication to proper training and nutrition does.
Unfortunately, the workout supplement industry is plagued by pseudoscience, ridiculous hype, misleading advertising and endorsements, products full of junk ingredients, underdosing key ingredients, and many other shenanigans.
Make sure to focus on you diet 1st eat healthy and natural foods
One bet i can telll you is you can have whey protein
Conclusion on Calf Training
Calf training is no rocket science. Hit key movements 1-2 times a week with heavy enough weight, and focus on making small weekly progress to force bodily adaptation. There’s no way you wouldn’t grow doing that.
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