Grab This Workout For Your Calves

When you ask a bodybuilder or someone what are the best calf workouts

, you will find a myriad of answers. Its quite funny because it seems like no matter who you talk too, everyone has an opinion about the calf muscles and the best way to train them. Are they really that stubborn of a body part where they refuse to grow no matter what you throw their way? I seriously doubt that. The biggest culprit that I see when it comes to growing your calves is that a lot of people barely train them at all or dont put in enough intensity like some other body parts. If you barely train them or dont put in the same amount of intensity that you do for arms and chest, then of course your calves are not going to grow. Its that plain and simple.

Now when it comes to getting bigger calves, the largest ones by far are on people who are just genetically blessed. Usually these types have long muscle bellies throughout their body. What this means is that they have more cross frictional area (total volume) naturally, or should I say more total volume to grow and get bigger. Someone who has high tendon insertions just does not have a long muscle belly therefore the potential for growth is much smaller. A great example is found in the calves of sprinters. Most sprinters have high tendon insertion points allowing them to naturally have more bounce in their step.

Now what I found through my trial and error as well as research the calves respond to a variety of movements rep ranges and shocking techniques. They are a regular muscle just like anything else in your body and their potential for growth is limited to how far down the tendon attaches. Now if you seriously trained them with brutal calf workouts for years upon years, they would have no choice but to grow. Especially if you were eating a healthy, higher calorie diet that is needed for muscle growth and repair.

Now the biggest mistake I have found with people when they are training their calves is they bounce too much during the movement. Even if you are saying to yourself right now that is not me well it is probably you. For example, the Achilles tendon has a potential to withstand 1000+ pounds of force. Thats a lot of tension it can withstand, but it also holds a lot of elastic energy in the bottom position of any type of calf exercise. Its extremely beneficial in any jumping or sprinting activities as well because of the tremendous amount of potential energy that is stored. So when you go into the bottom of a calf exercise, you get help from the Achilles tendon during the concentric portion of the lift without even thinking about it.

Now how can you dissipate this energy enough to allow your calf muscles to work fully and continually while lifting the entire load? Simple, by holding the bottom stretched position for at least 5 seconds to allow the built up potential energy in the Achilles tendon to dissipate. This will allow your calf muscles to work extra hard to lift the weight through the positive range of the repetition. It will be much harder and youll need to use a lot less weight, but in the end it will be worth it.

So how can you utilize this method in a great calf workout? Well thats what Im going to show you right now. This is the very same calf workout that I do 1-2x a week. It only involves one total working set, NOT including warm up sets.

I want you to pick your favorite calf exercise; my personal favorite is the standing calf raise. You are going to try and complete 15 total repetitions during this one set. Youre first going to start off in the bottom stretched position holding it there for 5 seconds. Once you reach 5 seconds explosively push up on your toes for a peak contraction of 1-2 seconds at the top of the movement. From there, slowly lower yourself for 5 seconds and then hold it in the bottom stretched position for another 5 seconds. That right there equals 1 total rep.

Trust me, by repetition number 10 youre going to be screaming in pain and wanting to stop. But you cant, you have to push through the pain and get through the set if you want a set of big calves.

Do this calf workout 1-2x a week and watch your calves begin to grow right before your very eyes.

by: Jared DiCarmine

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