If you’re looking forward to standing out from the sea of weight lifters and bodybuilders, then you have to start working on how to get big calves.
One of the best suggestions I can probably give you is to give your calves some much-needed TLC. And it’s not about going soft on it but committing to effective calf workouts to finally build muscle.
In turn, this won’t only make your legs look a bit too lovable and fetching; rather, you also get to increase their strength and improve their health.
Before going into some concrete, effective tips on how to get big calves, here’s what you should know about firing up these muscles and gaining actual results.
- Engage your calves from different angles by switching up your stance and workout choices.
- If you’re constantly yet sloppily incorporating calf workouts once in a while, you’re not giving your muscles a chance to grow. To get big calves, you need to stimulate them as soon as you start your workout.
- Calves recover fast; therefore, they should be trained often and kept under tension.
- Don’t concentrate only on the eccentric (lowering) portion of your movement. Your calves can handle the pressure from daily workouts if you stimulate them, not totally crush them.
- We also have some workouts that are called knockout sets. They will require to go through some rest-pause training. Your main goal is to complete 75 to 100 reps with a 20RM load.
How to Get Big Calves (Three Steps)
Calves are nearly impossible to get in sync with your target results. If you are committed to seeing some growth and doing a good job at maintaining it, you’ll need to:
- Hit your calves hard with strategies that are 100% effective.
- Put your calves under tension from different angles.
- Train and engage your calves often.
Hit your calves from different angles
In terms of calf training, many people seem to expect improved results even if they keep doing the same things again and again.
When you’re performing a calf raise, do you use a close or wide stance or are your feet hip-width apart?
Do you perform a seated calf raise one leg at a time? Do you engage the muscle on the front part of your lower leg? To achieve growth, you should engage your calves from different angles, like your front and back using a wide or close stance. You can rotate your feet out and in, and you can stay seated, stand, or bend over.
Hit your calves often
If you want a powerful set of arms and shoulders, be ready to follow the workouts of a gymnast.
For powerful glutes and hamstrings, look at how a sprinter prepares his body. For some agile calves, do what dancers are doing.
The secret to building big calves is completing one rep after another of bodyweight calf raises as often as you can.
When you perform a high volume regularly, this will lead to big, solid, powerful calves.
If you only focus on your calves once a week by the time your work out ends, there will be no room to grow.
Also, if you want to get big calves, make sure to train these muscles at the start of every exercise and these calves will surely follow.
There is barely an issue about overtraining; your calves and other smaller body parts can recover fast, so they can be trained frequently. If you want to maximize a high-frequency training, use a suitable load and tempo.
However, you do not want to be overly aggressive. You don’t even want to concentrate too much on the eccentric action. That form of training brings on increased muscle damage; you will always feel sore and you will not effectively recover. A muscle can take some pressure every day if it is stimulated, not crushed.
The following calf training method interestingly puts together a boxing strategy and a dancing approach. These are the knockout sets that require some rest-pause training. Basically, you are doing one long set with inter-repetition rest intervals. Your main goal is to complete 75 to 100 reps using a 200RM load. If you perform properly you can incorporate them into your every workout.
- First day: Standing Calf Raises
- Second day: Seated Calf Raises
- Third day: Tibialis Raises
For every movement, you have to finish one extended set of 75 to 100 reps at the start of every workout. This is what you should do:
- Use a calf/tibialis raise machine with a weight that you typically use for a set of 20 reps.
- Begin the set and complete as many reps as possible using a fast and consistent tempo without focusing on the lowering portion of the movement.
- When you hit failure, take a 10-second break, and then carry on until you can no longer complete a rep.
- Keep this up until you have reached a total of 75 reps.
You might be only able to complete several reps at a time until you reach the end. that is absolutely fine. Just proceed until you get to the 75 reps. Roughly, it will take you less than four or five minutes to get there.
Your target should be 75 reps your first workout then increase this number by 5 reps for every workout until you have reached 100 reps on your 6th workout for every calf exercise. it should go like this:
- First workout: 75 reps
- Second workout: 80 reps
- Third workout: 85 reps
- Fourth workout: 90 reps
- Fifth workout: 95 reps
- Sixth workout: 100 reps
After you have reached 100 reps, add on some weight the following workout to your new 20RM load and begin again at 75 reps.
With this three-day rotation, you can incorporate it into any full-body workout or body part split workout. Just remember to begin abs workout with one of the calf exercises we have included and keep at it each training session.
I HOPE YOU ENJOYED READING THIS ARTICLE ON HOW TO GET BIG CALVES. COME BACK TO IT AT ANY TIME BY SAVING THIS PIN BELOW TO ANY OF YOUR FITNESS AND WORKOUT BOARDS
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Hi, I’m David and I believe absolutely anyone can achieve the body of their dreams. I’m a qualified health and fitness coach and have been helping clients achieve their dream bodies for 15 years. Whether you are looking to get beach body ready, compete in a bodybuilding show or simply to improve your confidence and wellbeing, I can help.