The calves are one of the hardest parts of the body to gain muscle. The calf is made up of two muscles: the gastrocnemius and the soleus. These muscles work together to carry us wherever we go, so it takes time and effort to get them to get bigger. You will get satisfactory results if you use the right exercise strategy plus a high calorie diet. Continue reading to understand more about how to get big calves.
Step
Method 1 of 3: Exercises for Bigger Calves
Step 1. Perform a seated calf raise
This movement uses the soleus calf muscle. Sit on the machine with your toes at the bottom of the machine and your heels straight. The bottom of your thigh is under the cushion, and your hand is on the lever to hold it in place. Lift the lever by pushing with your heels up, then slowly lower your heels again by bending your ankles. Now push your heels as high as you can, contract your calves and hold the position.
- Repeat at least 10 - 20 times
- Add weights to increase the difficulty of this exercise.
Step 2. Do a standing calf raise
You can do this with a machine or a block for the calves. Stand under the machine or with your feet in front of the calf block, starting with your heels about 7.6 cm below the block. Raise your front leg as high as possible, then contract your calf muscles when they are at the very top. Hold that position, then lower your legs back to the starting position.
Step 3. Do a leg press calf raise
This exercise is also known as the donkey raise. Sit on the leg press machine. Hold the plank with your toes and the front of your foot. Push by tipping your heels and exhaling. Stretch your ankles as high as you can then contract your calves. Your hips and knees should stay still. Hold this position, then lower your heels as you bend your ankles.
- The key is to keep making sure the weight is targeting your calves; Also make sure you don't bend your knees or use other muscles to push them.
- You can increase the difficulty of this exercise by increasing the weight.
Step 4. Do dumbbell jump squats
Position your legs like you want to squat, holding dumbbells in both hands. Bend your knees to lower your body, moving toward the front of your feet and your toes as you squat. Now jump as hard as you can, keeping dumbbells in both hands. Land on your front foot and squat again after that.
- Doing this exercise frequently is a great way to build muscle fast. This explosive movement is what makes muscles build quickly.
- Do not use a barbell for this exercise. You need to be able to jump freely and explosively, using a barbell will hinder your movement too much.
Step 5. Perform a box jump
Stand in front of an exercise box that you can easily jump over. Your toes point to the box, jump explosively so you land on the box with your front foot. Jump back to the floor, then repeat.
- Make sure the box rests on the floor, so when you jump it doesn't slide and make you fall.
- Don't use dumbbells when jumping, as you may need to use your hands to hold yourself up if you fall.
Step 6. Jump rope
Jumping rope is one of the easiest and fastest ways to get bigger calves.
For this to work, you have to force yourself to be able to jump rope for long periods of time (about 5 minutes to 10 minutes)
Method 2 of 3: Use the Right Strategy
Step 1. Perform full range of motion during exercise
Bodybuilding experts say that doing a half-assed range of motion is useless for building calf muscles. It's important to complete the range of motion with each rep to hit all the calf muscles. Your calves are used to doing small exercises every time you walk or climb stairs. To make it bigger, you need to train it with movements that your calves are not used to doing. Most calf exercises require bending your knees to lower your body and then standing up again; make sure you do both, low and high moves.
Step 2. Work the calf muscles alternately
Work the gastrocnemius muscle one day, and then the next day work the soleus muscle instead of working both parts at the same time. This will give your muscles a day of rest. Combine gastrocnemius exercises with your legs, then focus on the soleus the next day. You can do gastrocnemius exercises again on the third day.
Step 3. Make calf training a regular exercise
You should train your calves at least 3 days a week, and up to 5 days a week for maximum build. The calf muscles recover quickly, so there is no need to rest for more than a day. If your goal is to develop it as quickly as possible, you better practice it as often as possible.
Step 4. Don't worry about other exercises
Performing standard calf exercises continuously is the key to getting bigger calves. The standard calf exercises – seated and standing calf raises, leg presses, and jumping – are designed to contract the calves without injuring them. You can try other exercises if you get tired of the old ones, but you can slow down your goal of getting bigger calves.
Step 5. Practice as hard as you can
The calves will not develop unless you train them hard. Since you use your calves every day, especially if you are physically active, your calves are used to the weight they feel. This means that when you exercise you need to train to the maximum and keep exercising until your calves burn.
- Some bodybuilding instructors advise not to worry about the number of reps when you train your calves. For each exercise, do as many reps as you can before your calves feel too hot to continue.
- You can lengthen a set by shaking your calves after a few reps, then continue again.
Step 6. Exercise without shoes
Exercise without shoes allows your feet, and especially your calves to move with greater range. Without the help of shoes, your calves are forced to work more. Practicing without shoes also allows your feet to grip the floor better, so you don't slip when lifting heavy weights.
Step 7. Don't back down
Big bodybuilders usually have a hard time getting big calves. It can take months, even years to build calves, especially if your feet are small by nature. If you continue to follow your routine and get enough calories, you will get the results you want. Don't give up too soon.
Method 3 of 3: Gain Weight for Bigger Calves
Step 1. Eat healthy foods that are high in calories
Building bigger muscles requires a lot of calories. You need to eat at least four large meals a day to get the nutrients and calories needed to build muscle
- Eat lots of meat (hormone-free, if you can), fish, whole grains, legumes, beans and lots of fruits and vegetables to get the right nutrients.
- Avoid eating calories in the form of saturated fat and sugar. Do not eat a lot of fried food, snacks, fast food, and disert. Avoid white flour and refined sugar. Foods that contain this will make you tired, not full of energy.
- Eat more than you want. Eat several portions at each meal.
Step 2. Eat lots of protein
Protein is the key to building muscle. Make sure you get enough protein by eating beef, chicken, fish, lamb, and other meat protein sources. If you are vegetarian, eat eggs, legumes, leafy greens, tofu, and other sources of protein.
Step 3. Try a creatine supplement
Creatine is a nitrogenous acid that is naturally produced in the body and helps provide energy to muscles. Using creatine supplements has been shown to show the same effect, and is safe when taken at the recommended dose. Try creatine supplements for bigger calf muscles..
- Creatine is in powder form and is mixed with water before you use it.
- See the directions on the creatine package and don't take more than 20 grams per day.
Tips
For best results, try using your own body weight
Warning
- Do not overwork one muscle part, this can cause injury.
- Avoid using supplements such as creatine. It only makes muscles look bigger, but doesn't make them stronger
- Try to avoid practicing using machines
