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Do This EVERY Day for Bigger Calves! (ONE MOVE)

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Rating: 4.0; Vote: 1

m going to show you in one move how to perform a common calf exercise a different way that could unlock all new results for you in just a matter of weeks. The first thing that is always helpful however is to explain the science of calf training so you can understand why you-re doing what you are going to do. The calf muscle attaches to the heel via the largest tendon in the body, the achilles tendon. This happens to be one of the strongest tendons in the body but yet, still the most frequently torn. The reason for this is simply due to the extreme forces that this tendon modulates every single time we take a step. Of course, these forces are magnified in running vs. walking. The properties of the achilles tendon are that they are resilient to the highly ballistic nature of the forces that it is subjected to in function. It quickly transfers force from dorsiflexion to plantar flexion to keep the force both a mobile adapter to the ground and a rigid lever capable propelling your entire bodyweight off of the ground. It has been documented that the achilles tendon can handle up to 1, 000 pounds of force through it, making it capable of carrying much more than your own bodyweight and able to perform many dynamic functions. The main issue however is when it comes to calf muscle development and growth. Here it becomes obvious that the main advantage of the tendon becomes it-s own curse. Because the tendon is so good at handling the ground reaction forces that start below it through the feet, it doesn-t necessarily transmit those forces up to the muscle that it is attached to so well. This means that the calf muscles (both the gastrocnemius and the soleus) do not experience the peak tension that they should from the forces generated below. Less force directed into the calf muscle itself means less contractile stimulus for growth. So this is an instance where the achilles is being functionally efficient making running easier, but preventing the muscular inefficiency that we need to seek when we-re trying to force a stubborn muscle to grow. How do we fix this? We need to find a way to make the standing dumbbell calf raise more inefficient. That-s right, we have to make it harder. The way to do this at the ankle is to nullify the ballistic component of the moves that the calves favor. This means, no more bouncing your way through each rep of a barbell or dumbbell standing calf raise. In fact, the elimination of all momentum is going to be the key to unlocking bigger calves that is going to be a pleasant surprise for many that have chalked up their bad genetics to why they can-t grow big calf muscles. By the way, regarding genetics, it is true that your DNA may be responsible for a good portion of how your calves may look. This is due to the fact that this muscle group can be comprised in many more slow twitch fibers in some smaller calved individuals and fast twitch in some large calved individuals. The other thing is that the insertion point of the muscle matters, which again is something genetically determined. The lower your insertions are the more full the muscle belly of the gastroc and soleus are going to look while the higher the insertion the more thin. Regardless however, changing the tempo of your calf raises can make a big difference. Next time you do dumbbell calf raises, try this. First, lower down and hold the bottom position for 4 seconds in order to take all elastic rebound out of the exercise. From here, lift up high onto your toe and hold the top position for 4 seconds again. Keep performing these slow controlled reps until you can-t do anymore. Don-t worry about what the number is but rather make sure to make these reps count. Perform 3 sets on each leg every day. That-s right. Every single day. The calves are a resilient muscle group, well accustomed to the ground reaction forces applied to them through standing, walking and running that we do every day and therefore can handle higher volumes. With the weights lowered a bit to account for the slower reps, you want to make sure you keep the frequency high to get the volume to the place that it is capable of producing gains in this stubborn muscles. If you find this to be the game changer that I believe it is and are looking
Date: 2022-04-22

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Comments and reviews: 10

Mr.
I did this exact calf workout 3 times a week for a month, no dumbbells, just single leg each, since I weigh 245lbs, and my calves doubled literally in size! I have bad genetics and flat feet so my calves have always been super strong in squat and leg exercises but they were always lean and relatively thin. I've been doing so many calf workouts for years trying to increase the size but I would only end up getting muscle definition and no size. From jump rope to heavy calf raise machine to sets of 50 calf raises with 1 second pause. Nothing ever worked. I did this 4 seconds deep stretch and 4 second top contraction for 1 rep of 3 sets of 10 reps. My calves have grown exponentially like in only one month! Only this workout in 1 month gave me more results than years of working out legs, swimming, water polo, everything. I was so self conscious about my small calves' appearance even though they were strong. Now I no longer just have muscular thighs and chicken calves. I will be doing these 4 times a week now out of my 5 day workout routine. I never workout calves before leg day where I squat heavy. My brother who is skinny is now trying this since he saw my crazy results. This is the best calf workout by far out of the dozens of workouts I've tried to get size! Best of luck to everyone: )
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Salty
my calves are like 1990 early mike tysons. I got them from bicycling as my main transportation to get around. I did it all sitting on my ass never standing up on the pedals to use body weight pressing down on the pedals to get moving. I did the same thing when i got into mountain bikes. Lowered the seat all the way down so its kinda like sitting on a dirtbike. Back then i used to ride to work close to 20 miles away one way. Took me around 50 mins or so to get there on bike. Little longer to get home due to rush hour in all as i leave around 5 am in the morning to work. For my foot placement while pedaling i used the front of my feet for pedaling and when i wanted res id use my heel to pedal. Traditional spot is the center of your foot. Way i do it, its like my feet are pawing into the pavement thus working the calves big time. Another option if you have the weights or use a gym. toe lift machine. Stack them weights and go to town.
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Benjamin
Jeff, not gonna lie man, every time I do one of your workouts, I walk away from the gym beat and sore the next day. If I stay I my own little routine, no soreness, so thank you for bringing the science into it and speaking to me the way my brain works brother. It-s literally how I make gains before anyone else in the gym seems to and THAT is something. Keep it real and PS I-d love to see more videos of you teaching dudes like that WWF dude, sucks I can-t think of his name, but those kinds of videos almost makes it easier for me to understand what you mean in certain variances and positions to make it -correct-. Every rep I perform I have your expertise in my head. Thank you.
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Edward
I have been doing calf raises for over fifty years. Your training is very good and have done the one leg with weights. The extra 2 second hold for 4 seconds is wonderful idea. I do 100. Reps standing on both legs toes forward. What I do that nobody seems to do on the internet is 100 pigeon toe and 100 with toes out and heels almost touching for a total of 300. I am going to reduce the total hold for 4 seconds tell complete burn out.
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jocko
I've been doing 4 sets of 25 traditional calf raises with 40lbs. of chain on my shoulders every morning for 3 weeks -and yes they burn like (%-$&) and what appears to be muscle is starting to pop out. I'm going to try these and see what happens. I know something is getting stronger because pushing off when walking up grades seems to be way easier. I like the chains over the shoulders they feel good there and your hands are free.
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BWS205
It's crazy how much genetics matter. I've always had naturally large, muscular look calves even though I never specifically worked on them (or legs at all) and regardless of whether I work out even in older age. if I walked into a gym right now after 10 years of not working out in a gym (and NEVER having done leg workouts) I would be shocked if there was a guy in there with better calves
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Arvin
This is such an amazing tip! But another one I'd love to share is just go and do Hike a mountain! It is the fundamental to create Greek God Calves! I was never a person with amaizing calves, but after hiking my highest mountain back home, within 6 hiking, goodness me! A full grown Greek God Calve shape! I swear!
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jreecefwb
Holy c--- I actually did he did this the other day and had no idea was the right thing to do but what I did notice is that it was the 1st time that my calves had burned in years from trying to work them out. I didn't do it one leg at a time though I did it 2 at a time on a Smith machine and did it slowly
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joe
Need this video. My calves have always been both big and strong, on my left can almost max out the machine. Thanks to the beautiful action of muscular atrophy after a surgery, my right have shrunken loads. Because I've always had big calves from sport I didnt know how to make them grow
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Bodywise
I've busted my butt on calf development doing them the old fashion way.
No joking I've been doing them just like Jeff said her for one month and my calves have grown one inch so far I can hardly wait to see where they go from here.
BTW. I'm 60 yes old.
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