Top Ten Calve Exercises

List of Calve Exercises

For those of you who want to step up the program for better and faster results, I wanted to compile a list of exercises for calve exercises.  I myself have to tone done the program due to some tendonitis in the Achilles tendon and use other “lighter” methods of calve training.  So here is my top ten “outside the box” training methods that differ from the standard machines:

1.      Running backwards outside or on treadmill.  (Tip toes only)

2.      Single leg jump rope, or just jumps

3.      Standing on the edge of ellipticals, arc trainers or stair stair steppers

4.      High Jumps with med balls

5.      Wind sprints, especially on the beach if available

6.      Heel walking, with light weights (You don’t want to run like this as it creates a pounding effect on the heel which isn’t too good for your joints) this will work out the shin muscles.

7.      Seated leg press (using the edge for your calves)

8.      Lunges on tip toes

9.      Emphasizing the calve flexion on spin bikes

10.   Box jumps while landing on tip toes.

Slow Twitch, Fast Twitch for Dummies

Slow Twitch, Fast Twitch for Dummies

There are numerous articles regarding slow twitch and fast twitch muscles especially in talking about getting bigger calves.  This seems to be the most problematic muscle in the body for bodybuilders and athletes.  There are studies done on both sides of the question of: Is it possible to change the type of fibers in a muscle with certain training techniques or is it just genetics?  I am faithfully assuming that it can be done or this blog is completely worthless.  If I can’t prove that significant changes to the calve muscles is possible, then I will be shutting down this blog someday.

Anyways, if you’re looking for more studies or scientific research on this question then I would advise you to check out other E-zine Articles or Wikipedia for those answers.  This is just to give a dummied down version of what we’re trying to do in changing these fibers and a brief explanation of each type.

Type 1 Muscle Fibers (Slow Twitch): These muscle fibers use more of aerobic energy expenditure (oxygen) and are most common among marathon runners.  The size of these calves tends to be on the smaller side and is definition is determined somewhat by genetics and training regimen.  In our case, these are HORRIBLE!!!!!

Type 2, 2a, 2b Muscle Fibers (Fast Twitch): These muscle fibers use more of anaerobic energy expenditure (glycogen or muscle sugar) and are most common among bodybuilders and sprinters.  The size of these calves tends to be much bigger than their pathetic cousins “Type 1”.  Weight training, explosive exercises, and sprinting tend to be the determining factors in how much of the type 2 fibers you have.  Genetics is also huge in this role. 

I believe that changing these fibers is possible and is all in the work ethic you put into training them.  I can thank my marathon runner father for the great genetics, but I will make sure the next generation will put Arnold’s calves to shame.

Make Calves Smaller

Make Calves Smaller

This will be a change of pace.  The whole idea of this blog is to have people with smaller calves try out our program and see what kind of results they can get in getting bigger calves.  If you happened upon this blog in looking for an answer for the opposite effect, let’s discuss it!  

A lot of women who have muscular calves or just plain fat calves are looking for ways to slim down.  I’m assuming that there are probably men more gifted than myself who are looking to adjust their bigger calves to be a bit more proportioned to their body.  You might be lucky enough to have more fast twitch in your calve muscles than most people, but you actually might have too much!  Is there such a thing, haha.  Anyways, here are the best tips I can give you people out there to slim down a bit:

• ·         STOP training your calves!!!!!!!!  Duh!

• ·         Refrain from any jumping or sprinting exercises as these tend to put on a fair amount of muscle in that region.

• ·         Steer more towards using arc trainers or elliptical machines rather than treadmills, bikes or stair climbers.

• ·         On leg exercises, keep the toes pointed up such as on leg curls.  Pointing that toe down will actually engage the calve muscle and that’s what were not after.

• ·         Decrease your body fat % (What most people are trying to do anyways right?)

Now don’t stop training legs altogether, that is a huge mistake.  Training the legs is the fastest way to gain enough muscle mass to lose more body fat along with training the rest of the body.  You would be amazed on what a girl with bigger calves at 28% body fat would look like at 18%.  There will definitely be some definition in the calves, but you would be looking at losing 1-3 inches around.  This is especially important for guys with fat calves and ending up with a much defined look by just losing body fat.   

Hope this helps a few people out and until next time everyone!

Fat Calves vs. Slim Calves

Fat Calves vs. Slim Calves

We’ve talked a little about the different training techniques for certain people in getting bigger calves.  I’d like to show why Blake and I are on a new training program with different goals.  On the pic to the left, you see Blake with a slimmer yet more defined upper portion of the calve.  On the right is myself with a bigger looking leg, but with absolutely no definition.  In the last blog, I went over the training programs for slim calves (Blake on the left) and for fat calves (Brad on the right) and now you can visually see the differences.  See what you are lacking and follow the training regimen to fix the issue you are currently in.  Now in no way am I saying that Blake has the definition of Arnold’s calves, but just needs to have a focus on gaining overall size to the leg.  As you have seen from our monthly results page, I am only a 1/4 “bigger in circumference than Blake’s.  I would like to be several inches more, but I need to start adding some definition into that gastrocnemius muscle while Blake needs size in the soleus.  Both of us will continue to put on size in both departments, but now just slightly different in how we are going about it.  Stay tuned for month 2’s results.

Build Calf Muscles Workout #2

Build Calf Muscles

Workout #2

 

This post is to add some changes for month 2 of our large calves program.  First we need to identify which type of problem we have before moving on.  We’ve briefly discussed the theory of fat calves vs. slim calves with needing a more defined gastrocnemius muscle or just adding girth to the entire calf muscle (soleus).  In the next blog post, we will show a case study with pictures of me and Blake to show you the two different situations we are in.  For now, decide what route you need to take and choose the workout associated with your main concern:

Fat Calves program (Bigger leg, no definition in gastrocnemius):

·         Either stay at the weight you finished in month 1 for the seated leg calves or even decrease slightly.  Remember I had some issues with having pain in the Achilles tendon from doing such large weights in an uncontrolled matter. 

·         Add in a dumbbell in one hand during the single leg standing calve raises.  If you are using the machine, just add as much weight as you can handle.

·         Focus 50 of the 100 reps of the standing calve raises to the side of the gastrocnemius that needs the most help.  For example, I need more growth on the inside of the legs.  To focus on that area, I will move my heel to the inside of my body while performing the exercises.  You will immediately be able to tell the difference in muscle strains on each side.  The same goes for the outside of the gastroc and you will need to move the heel towards the outside.

·         Add in single leg jump ropes each session for 100 jumps on each leg….alternating when needed.

·         Add in Incline treadmill after each session and raise it to the max.  Only a fast walk is needed and will go for 10 min.

Slim Calves program (Nice definition in upper calves, but lacks in size overall)

·         Continue the month 1 program as normal (add little weight to standing leg raises if any definition is needed/wanted)

·         Continue to add more weight in the seated calve raises.  Do not increase the weights for the heavy pedals after month 1, just keep doing them.

·         Also add in single leg jump ropes 100 per side…alternating when needed.

·         Add in Incline treadmill after each session and raise it to the max.  Only a fast walk is needed and will go for 10 min.

Note:  As you can tell, this post is about a month late.  Nobody is perfect and this program is hard to give all your time to.  In a mixture of work and summer vacations, both Blake and I neglected the full 3Xweek workouts for August.  However, we have refocused and are ready to commit to this month and the rest of the year.



 



Large Calves Update- Month 2

Large Calves

Month 2 Update

 

Before we get into the results and progress pics, I wanted to go over a few key points with our first month on the program.  Three times a week was no problem as far as having sore calves the next day.  One issue that came about after the second week was the Achilles tendon while doing the seated single leg calves.  I caught myself after the fact of letting my leg almost bounce the weight back up instead of a nice and controlled movement.  I now have a bit of tendonitis in my right Achilles, but am still able to do all the exercises without any pain.  Just something to watch out for as we continue our workouts.  Also, careful with the heavy pedals in regards to any knee issues you might have.  Going up into the higher weights will put a lot of strain on that join with the position your putting yourself in. 

Now for the progress pics and results:

Blake (Top Pics): 15 3/8"------- A whopping 1/2" in growth!
Brad (Bottom Pics): 15 1/2"--- Only a 1/8" in growth.....weaaaaaak!

One thing to note is the difference between our problems in starting to build calf muscles.  Blake's problems is what we call slim or thin calves.  We will go into more detail in later posts, but what he is lacking is a bigger soleus muscle.  In our first month, you can see how we were more focused on heavier weights on the seated calves to help build that muscle.  My issue (Brad) is a lack of a prominent gastrocnemius muscle.  We target this specific set by doing the straight single leg calve raises that you saw in the video, but with only our body weights.  Stay tuned for the month 2 video that will show you taking care of that issue.  Then we'll see who gets the results!!!

How to Get Bigger Calves

How to Get Bigger Calves

This is a frequently asked question among the genetically ungifted. Many people will just accept what god gave them, but for the rest of us who are willing to put in the work, how should we go about training? We already talked about the “commitment” level of certain people and how nothing will happen without increasing the training time. Of the thousands of workout routines online and in magazines, which will work for each of us? The answer lies in looking at each individual person’s muscular structure. Take a look at the picture above to get an understanding of the muscular structures.

Gastrocnemius-This is the muscles in the back of the leg that consists of a medial head and lateral head. On a bodybuilder, this is the most prominent muscle showing on the back of the calf. Depending on the person, one side or maybe both need to be trained with a lot more weight to get the size increase we want. I myself am lacking size on the medial head of the Gastrocnemius (inside).  To fix this issue, straight leg standing calve lifts are optimal to hone in on this muscle.  To get either side of the Gastrocnemius, you must move your heel slightly to the side of your leg that needs the most help.

Soleus- This is the muscle underneath the Gastrocnemius, positioned slightly more to outside of your leg. This muscle doesn’t show as much to the naked eye as it just adds pure volume to the calve as a whole. I call this issue skinny or slim calve. Someone might have a great diamond shape muscle with high definition at the top of the calve, but lack in overall inches. This is a problem with the Soleus muscle.  To train this specific muscle, a seated calve position is needed or any set up you can create to allow a 90 degree angle in the leg while performing the lifts. 

Fast twitch/Slow twitch- This refers to the type of muscle fibers in the calve muscle and what it’s genetically designed to do. Each person is born with a different set of varying amounts of each type and we’ll go into more depth in later postings about each type. The main thing to get from this post today is to find out if you have more slow twitch fibers. This is the reason why you have small calves in the first place. To change this problem, it takes more time, effort and HEAVIER WEIGHT! None of us were gifted from birth with Arnold calves and must work at something we want.

Check out our Build Calf Muscles Video #2 that is coming soon to watch how we position our heel to get the most out of training the upper Gastrocnemius muscles.

Build Calf Muscles Workout #1

Build Calf Muscles Workout #1

This post is to complement the Video Blog #1 in written form.  For those of you starting out, please watch the video first and then read the following workout:

Month 1

Week 1: (perform workout one time...preferably Monday)

1st Set:  Pick a weight for single leg seated calves (or modified like shown in the video blog #1) that you can do 20 reps on your first try.  That is where you will start the program at.  The first exercise is to complete 100 reps on BOTH legs (total of 200 reps) in any increments that you can handle with the weight you have selected.

2nd Set:  Get some type of platform that you can stay balanced and perform your single leg standing calves.  The total amount of reps will be the same, which is 100 reps per leg.  As before, any increment amounts are satisfactory as long as you finish before moving on.

3rd Set-  Pick up a pair of 30lb dumbells in each hand (more if you can handle it) and perform the heavy pedals.  It might take a few attempts to last the 100 total pedals, but once your quadriceps get used to the explosive movement,  you'll be fine.  This is creating a shock to the calves, but watch how hard you are hitting the ground as you don't want to put too much stress on the knees.  This will be very important when you make it up to the higher weights.

4th Set-  The squating calve stretch is just meant as a final burn out and allows a higher blood flow to accumulate in your calve muscles.

Week 2:

All Sets are the same,  but we are increasing the frequency to 2 days (hopefully Monday and Thursday)

Week 3:

All Sets are the same, but we are increasing the frequency to 3 days (hopefully Monday, Wednesday and Friday.  Also, start increasing your weights accordingly.

Week 4:

All sets are the same.  Increase your weights once again.

Note:  You will have tight calves and extremely sore calves after the first week.  This is due to the stress put on the insertion points of the calf muscles.  A combination of the muscles, tendons and ligaments will be very apparant to you as you get out of bed the next morning.  I promise this pain will be a vague memory by the end of the second week.  Good luck and stay tuned for month 2!



Build Calf Muscles Video#1

Build Calf Muscles

Video Blog #1

Note:  I made one mistake in referencing the gastrocnemius muscle for the seated calve raise when in actuality it’s the Soleus (problem with doing one take for every video).  Knowing this, please make that switch in your mind and enjoy the video.

Large Calves

Large Calves Blog

Welcome to the Large Calves Blog, where if you are like us, you’ve been walking on stilts for most of your life.  This blog is dedicated to all of you who hide behind jeans year round and super long dickies shorts with high socks.  You are asking “How to get bigger calves”?  Genetics are a bitch, and there absolutely cannot be a God who has a sense of humor as sick as this.  I exaggerate of course. 

This blog will be a documentary of myself (Brad) and my buddy Blake who are sick of not getting any results from training our legs every week and maybe training our calves once a month.  This is basically the problem for everyone in our same boat…no commitment.  This is our final stand and will prove it is possible or die trying.  In later blog posts, we’ll go over how to build calf muscles, the difference between fat calves and bigger calves.

Everyone who is in our predicament and are, of course, as self-absorbed as we are, have obviously done their research on the anatomy and training techniques needed for obtaining large calves.  The one thing that everyone knows, yet is unwilling to accept is committing multiple times a week to large calves training.  Thus our journey begins with photos, measurements and a dream.  Hopefully you’re viewing this blog four months into the future and can just scroll down to the latest pics to view our credibility.  If not, please humor us and see if there is something new you learn from our mistakes.

Let the endless calve-cramping training begin!!!!!!!!!!!!!

Blake:  14 3/4" Starting                                                   Brad: 15 1/8" Starting

 

*Evolve Gym is a private personal training gym located in Huntington Beach servicing the Orange and Los Angeles county areas. We focus in innovative training techniques to achieve weight loss and lean muscle gain.