Calf Workout: 4 Tips To Make Them Grow
The calves are a part of the body that is often overlooked by weightlifters, as many do not have the genetic characteristics to be able to greatly increase their mass. For this reason, they choose to never train their calves and spend time focusing on other parts of the body where they have noticed increased growth.
I'm about to introduce you to several ways to really grow your calves and say goodbye to those chicken legs forever!
1) Foam Rolling / Calf Stretch
Foam Rolling is a great way to release tension from your muscles, both before and after training. When training the calves, it is extremely important to do this first and foremost.
It may seem unnecessary to some - or to others to avoid due to the 'pain' it causes, but taking 5 minutes to stretch your calves will release some of the muscle tension, which would prevent you from performing the exercises correctly (at maximum stretch).
To perform the calf foam roll, you should be on your back with one leg on top of the other.
- Place your calf on the foam roller, keeping your balance with your arms.
- Roll back and forth in a controlled motion, stretching your calf, and then repeat. Do this for a few minutes, and then repeat the exercise with the other leg.
It is recommended to do this exercise before training, but it can also be done after training or during the day to relieve tension on a certain area.
2) Extension of the Movement
One of the main reasons people don't see any kind of growth in their calves is because they don't do targeted exercises using full range of motion. Most perform upward thrusts, bouncing the weight, out of control.
If you want to really grow your calves, you need to fully stretch them at the end of the movement. All calf machines, whether sitting or standing, have a platform to lift you off the ground, so you can lower your heels down to complete the movement. It is vital to lower your heels down as far as possible, as far as you can, and focus on lifting the weight using your calves.
It is also necessary to make sure that it is the calves, and only those, that lift the weight. Anyone can lift the full weight using trapezes, quads and shoulders, etc. to support the load. It is also essential that the contracted buttocks and shoulder blades together, without arching the back, pushing only with the calves.
You can simulate this movement with barbell calf raises, moving backwards at the end of the movement
? Keep the movement controlled so you don't use momentum to lift the load.
? Return to the starting position, move back and push the weight in a controlled manner.
? You can also use a platform or step as a base, just like in the car.
3) Reps / Series
Many people decide to keep only one rep range, for a certain number of sets. When doing calf exercises, you need to be a little more elastic. Many prefer to use a high number of repetitions when training the calves, but it depends on what gives the right benefits.
Try some variations in the number of repetitions, 6-8, 10-12, 15+ etc and see what works for you. What I find effective is alternating the number of repetitions I do.
For example:
I complete a set of 8 reps with heavy load, then decrease the weight significantly and do 20 reps. I find this really helps me to fully stimulate my calves, especially towards the end of my training. This means your muscles won't get used to the same workout, so you can continue to develop them and prevent them from stalling.
You can also get your calves to work hard at home by doing bodyweight elevations using the stairs, completing a certain number of repetitions on one step, then moving on to the next and repeating until you reach the top. This gives you a visual goal and will help you push again despite the effort.
4) Do Cardio
Most people don't take cardio into account when it comes to gaining mass. Generally, I would agree that this is not the best idea if you want to gain muscle mass. However, as far as the calves are concerned, it's another story. Think cyclists, runners, footballers, etc. They have big calves, as they need to be explosive and powerful in their sports.
I would recommend that you finish your leg (or calf) workout with different types of cardio exercises. You'll want to do both
? HIIT (High Intensity Interval Training) e
? LISS cardio (Static at Low Intensity).
First of all, you should try to complete at least half an hour of HIIT at a difficulty level that is compatible with you, for example 30 seconds of walking, 30 seconds of sprinting, all for half an hour. You should then finish, or take LISS, which could be a long walk or moderate run, or a bike ride.
Un Advice not to be forgotten
You should train your calves like any other part of your body and, if possible, schedule a day to focus on them (and another muscle group). I find what works for me is having different days for Glutes / Quads and Back Legs / Calves.
You need to find out what your calves respond to best by experimenting with more or less intense repetitions.
Don't stop at one repetition though, alternate them to keep your calves growing!
