The Very Best Calves Workout for Building Big and Thick Calves


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The Best Calves Workout for Building Big and Thick Calves — Tiger Fitness. Most calves workouts suck. This calf workout is different. Build thick calves by attacking them with heavy weight, training volume and training frequency.

Most calves workouts suck. Calf exercises are generally divided into two groups: Straight-Leg (Gastrocnemius) Bent-Knee (Soleus) Standing Calf Raise (Straight-Leg) This is the best calf building exercise, so always include it in your workouts. Since the Triceps Surae is an extremely powerful muscle group, don’t hesitate to work it with heavy weights.

Calf Building Recommendations. Always get a full range of motion during the exercise. Keep the calves guessing by doing different workouts at every training session. The calves adapt to training easier than most muscles.

Use different intensity techniques, such as Supersets, Drop Sets, Tri-sets. Always stretch the calves between sets. Seated Calf Raise.

The seated calf raise is an isolated strength exercise for the calf muscles. Your calf muscles consist primary of two components: the gastroc and the soleus. The seated version places greater emphasis on the soleus, which consists of more slow twitch muscle fibers.

Use about 4-6 sets per workout, doing a different exercise each day. 2. Every night before you go to bed, do a set of 100 slow, hard-squeezing standing calf raises with just your bodyweight on top of your normal program. Go for maximum burn! 3. Wherever possible, walk around on your tiptoes rather than your flat feet. Here are the top-rated muscle-building calf exercises you can do to build mass.

The 15 Best Calf Exercises of All Time that they just don’t have the right genetics to build big calf muscles. 8 Best Leg Exercises for Men to Building Bigger, Muscular Legs. There is nothing like the sight of big, muscular legs which look great both dressed and naked. Here are the 8 best leg exercises to put on some serious muscle mass fast.Lets turn those toothpicks into real legs. As the rep target goes up, be sure to lighten the weight commensurately.

The workouts target four muscle groups: quads, glutes, hamstrings, and calves. To shorten the workout, you could eliminate exercises for calves, hamstrings, or both; if so, hit calves and hammies on a different training day. Notes. Doing the standard calf exercises, over and over, is the best way to get bigger calves. The standard calf exercises seated and standing calf raises, leg presses, and jumps are designed to engage the muscles without injuring them.

Strengthen and tone your legs with these calve exercises. You can do these calf muscle exercises, including calf raises and jumping jacks, at home. Each is trainer-approved.

List of related literature:

The following calf exercises are effective for developing this stubborn muscle group.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Legs (including calves) Let’s go over each one by one, learning the anatomy first, followed by the best exercises for developing each.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

If calves are your problem, use the Priority Principle to really attack them.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

ceps, hamstrings, and calf muscles.

“Sport Massage for Injury Care” by Robert E. McAtee
from Sport Massage for Injury Care
by Robert E. McAtee
Human Kinetics, 2019

Calf Raises on Calf Machine—Standing calf raises work on the inside, outside, lower and upper parts of the calves to give them thickness and width.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Of these, the calf muscles (calf pump) is the most effective.

“Undergraduate Surgery” by A.K. Nan
from Undergraduate Surgery
by A.K. Nan
Academic Publishers, 1997

1) Calves: standing calf raises.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

Calves: Stand two to three feet away from a wall and lean against it while keeping your back and legs straight so you are bending forward at the ankle only.

“Body by God: The Owner's Manual for Maximized Living” by Ben Lerner
from Body by God: The Owner’s Manual for Maximized Living
by Ben Lerner
Thomas Nelson, 2007

• Ideally calves should be housed in groups rather than individually.

“Calf Rearing: A Practical Guide” by John Moran
from Calf Rearing: A Practical Guide
by John Moran
Landlinks Press, 2002

CALVES: Aooſainz good.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Be careful. My muscle soreness is so bad, I am having much difficulty walking. I have been on the couch with ice pack all day. Distal popliteal space is in pain. I did try some stretching. Just do straight plane calf raises and do not do squats with calf raise combo, bad functional movements.

  • I was doing this workout with my Leopardgeckos, they were sitting on my shoulders. Also good video, it’s easy and short so perfect for me cuz I’m lazy af.

  • I got calves like this guy and my best advice to get calves like this is never lock ur knees just slightly bend them, itll target the outer and centre part of ur calves. Locked knees will only work the upper calf…..notice how this guy never locks his knees completely? Thats the biggest mistake every one makes, bending the knee slightly will lengthin ur calf…this is a perfect calf routine. to make it more perfect id take 1 set of each of these exercise and slow the reps down as much as possible, 9 sec per rep in a 90 second set for extra mass..goodluck everyone ��������

  • This workout is really helping I can feel it in my carves, I can also feel more control of my legs when I walk. I love it.I’m ready for more

  • Bruh ok To all the people who say growing calves are genetic, that’s like fat people who say they can’t lose weight because they have a slow metabolism. Yes, genetics can play a role in making it harder, but it’s definitely possible.

  • Trained calves hard two days in a row last week, 10 good sets each day, and I have never experienced more soreness in my calves in all my 15+ years of training.

  • 1: i want gymshark clothes cause i love how they feel in contact with my body and their comfort

    2:i train because i hate the way i look everytime i see me in the mirror

  • Awesome calves, I’m gonna make this my go to calf workout but what’s the name of the music piece that plays as you go into exercise 2, seated calf raise

  • Honestly out of all accomplishments in my training if I can get big calves that may be the best. Why? Because my upper body responded well to training. And my thighs responded well to training. But my whole life I’ve had tiny calves. Thin ass calves. They’re genetic. My sister has lower legs that’s literally look straight. That’s my genes no calves. I’ve always wanted big calves and I admired guys who were gifted with big calves. Idk why it just looks strong as hell for some reason. Luckily my thighs grew well to training but now they are just drawing more attention to the imbalance because now they’re even bigger than my lower legs. I think training calves 4-5 days a week seems extreme but I’m willing to give it a shot if it’ll create a growth response!

  • 1. I want to win this Giveaway because right now I don’t have much money because I’m 15 and I keep buying school supplies to keep my grade up in a 4.0 gpa and I always love working out but I wish I had clothes from gym shark… I’ve never had any clothes from Gym shark but I can’t afford it sadly.
    2. What motivates me to workout is you and other teens because I want to be ripped and have good freaking physique like yours, and I’m trying to keep my confidence up in school as I’m a nerd �� but I still try to get my workouts in after I finished my homework than watch video like yours to become a better human being. ��

  • I have been doing this workout for the past 4 or 5 weeks, once every day without any rest days. I am a very skinny girl like stick kinda skinny and that fact I was even seeing a change in my calves is mad. The fact that my mum is saying that my legs look bigger is even crazier! I would say I was definitely seeing a change on my legs during week 3-4, it was looking much bigger. I DEFINITELY THINK YOU GUYS SHOULD TRY THIS WORKOUT AND NOT GIVE UP!!!

  • What do you do when this gets easier? its been 3 weeks and this workout gave me definition and the size I’ve always wanted. Even my family members have noticed and ask me if it was because I’ve been riding my bike or something, but the workout got too easy and I dont think it does much anymore.

  • I literally have exactly two months left before school�� and my goal is to stop wearing two trousers/pants just to look bigger����im gonna my hardest!!!

  • I wanna win cause gymshark is the best brand and I love gym. My motivation is I love working out I enjoy it and that I can grow my muscles every day

  • Never had some gymshark clothes cause they are so expensive. After a gym session I enjoy the endorphenes and can calm down after a stressful day.

  • Me waiting for the 4 second ad to end:
    Also me: Getting ready to work out position
    Her: What’s up…..
    Me: really…
    Me: goes to the part where she starts to teach us.

  • I started doing this every night since april and my calves look a lot more toned now. it used to be really chubby. personally I find the pile squats optional just because they only wear me out and actually slows down my progress. I recommend getting straight to the pulses but y’all probably should see for yourself first.

  • This is the first video I do and it was so well explained and filmed. Love the close ups of the foor movement, it really made it easy to repeat. Thankyou!

  • I really struggle with body image, especially feeling really skinny. I will tell you how it goes, I hope this helps someone.

    Day 1My calves were BURNING. I found my self losing balance, and often touching the ground and taking pauses. I could feel my calves tingling for a while.

  • 1. I don’t own many decent gym clothes so it would be really helpful. Also I’ve always admired the quality and style of gymshark sportswear.
    2. I’ve never been what is considered fit or had proper muscle and have often felt like I needed to do something about it so I bought a gym membership and have improved self esteem and my overall attitude about life ever since.

  • I want to win the clothes because I’m thirteen and Im really self conscious about me working out so I don’t shop for workout clothes much
    And I work out because I recently started playing rugby and I’m not the fittest person on earth.

  • I did this like, twice, so I could get over it the next day and my calve sare like UGHHHHH but it’s alright this is an awesome exercise!!

  • I workout to feel good mentally and physically, to look good, and also in order to be functional in sports and in life. I want to win because I love Gymshark clothing and I like to have clothes to workout in.

  • I’ve always been a massive fan of the Gymshark brand, especially since you started rocking their gear on your IG videos!:) I started my Youtube channel a couple of months to document my fitness journey because I saw people like you do the same thing! That is what inspires me the most to workout. To document my journey and to see how far I’ve come in the next few years looking back!

    Keep up the Great work Fraser you are a huge inspiration to each and every one of your subscribers!

  • Nice video, strait forward, no b.s. that’s how I like it… with that being said, your calves are so big they’re going to give me nightmares tonight

  • Hey I been watching your videos ever since quarantine and I’m so happy I feel like your a great personal trainer I watch your videos and I have seen the best progress ❤️love the videos

  • Its 4:20am on 24 July 2020. Im gonna go buy a measuring tape and measure myself and then start this challenge. Im gonna record it too �� and see the results ive got to add mass to these skinny legs ��

  • I’m made like an Apple. I’m heavier on top and my legs look like canary bird legs. I want to build muscle but I don’t want to go to the gym. It’s too embarrassing. Are there any other leg workouts you have and do ankle weights work?

  • This is an amazing workout! I’ve been doing this for almost a month now and I can finally feel some muscles in the calf region. Thanks for making this video ❤️❤️❤️

  • Day 1: soar a lil but feels great and Day2: soar but I can see just a lil more definition definetly do this workout jsut make sure you do it correctly or it might not work perfectly

  • I’ve been doing this calf workout for a few weeks and I have to say it’s the only thing that’s given me definition in my calves! It works guys!

  • 1.I just feel great working out in gymshark clothing makes me feel like I’m m one of them

    2.I workout because I was tired of being skinny also helped boost my self esteem and more out going in all a better person

  • I’ve been doing this work out twice a day seven days a week for three days now I can really feel the burn but of course I can’t see a difference just because I’m only three days in, but I hope this help my stick legs to gain some tone so I don’t look like a cigarette LOL… but I will update again in two weeks.

  • i hate my legs because my thighs are a normal size not big or small, but my calves are toothpicks and it looks so weird and unnatural its awful and i hope this makes my calves propitiate

  • I used to do bodybuilding on and off for 8 years but my calfs stayed small it had definition but no mass. I think you have it or you don’t.

  • 1. Firstly I’ve never won anything in my life. And secondly I’d love some gymshark apparel just to improve my gym attire. It’s been really weak lately and flexing with some gymshark apparel will boost my confidence. I just really want something Gymshark but they all so expensive. Would love to win this.

    2. Ahh gym is my life. Started it 3 years ago and never stopped. I can’t get enough of it and I just love training and working on my body and seeing results. It’s an amazing hobby as it keeps you healthy and in shape especially if your diet is on point. I wish I could do this for a living lol. I’m actually addicted ��

  • Tf is Klay Thompson doing here, this is why the warriors are losing games to weak teams, get ya ass back to the gym Klay, you can’t leave the whole work load to the chef curry

  • I am going to start this today and post weekly updates w/ measurements. Since it been hard receiving feedback from others…����‍♀️ My goal is to increase my calves and poor lil ankles size �� stay tuned!

  • Hey for ladies if you have small calves your solution to your problems wear high-heels everyday to work or you walk with it you will have calves that’s full off blood and it will get bigger for sure

  • At first i started training because i wanted muscule mass i was like a stick
    But now its my hobby I train every Day and i love what i am doing

  • Dr. Sara thank you so much my body was so unshaped I had thick thighs from your video and I came across this cause my calves were so skinny but I can feel the tension and god bless u and I love your content And I look forward to more�������� PS this is my first day.����

  • Can’t wait to try this workout,I have been working out consistently for over 7 months now,with emphasis on my quads,hams,and upper body.I have great results there but realized I have neglected my calves����‍♀️ so they are slimmer than my upper leg��.
    This will work I know it,just have to factor this in to my workout routine 3x’s/week like she said.Thanks lady for the enlightenment ����

  • Hey! Thanks for the awesome vid today!!
    1.) I bike to the gym in the morning before school and I’d love some new cloths to stay warm now that it’s getting colder. I just bought my first gymshark product,the block hoodie, and its AMAZING! I’d love to try some other products.
    2.) I started working out because I was always the “scrawny kid” and hated it. Working out has increased my self confidence and taught me discipline!

  • Your channel is probably the most convenient. I’m really skinny and I’m looking to get my dream body before school. And I kid you not every single one of your videos has helped me. Cuz I can’t go gym. And I’m always at home. I can’t tell you enough how much your workouts have helped me. Love you and continue this amazing work. ❤️����

  • 1) Omg yes, there are so many reasons why I want to win this giveaway, but I want to win this giveaway because gymshark is just amazing and wearing their gear just gives me more motivation to kill my workout!!! I need more workout clothes as well I’m always at the gym day in day out I workout 2x a day and I just need it!
    2) what motivates me
    My mom supports me in this! she sees me put in the work not just in the gym but also in the kitchen and she motivates me with all the things she tells me!
    Also, you motivate me not just in the gym but how disciplined you are with dieting it’s crazy and I wanna be there I’ve been taking my dieting serious and all your advice and I’ve been seeing results and it’s crazy I love it, I love this ����
    We are blessed to have you here ������
    Congratulations on 500k well deserve
    Now let’s get that 1m ������

  • I’m currently week 20 post -op of rupturing my Achilles Tendon, would it be safe and appropriate for me to do this workout, trying to strengthen and build back up the calves desperately

  • Most men who workout out definitely neglect calf muscles. In my opinion calf muscles are just important as biceps or chest muscles.

  • Hey Fraser, I’ve been a big fan of gymshark clothing for a while now and the gymsharktrain instagram is how I originally found your content. I want to win the giveaway because I wanna get some more gear to workout in (you can never have enough). I workout to stay healthy mentally and physically and to push myself to become better each day. Huge fan of the Ryan Holiday content you post, I try to practice stoicism myself. Cheers!

  • Thanks! A lot of functional gain since I paid attention to my calves. Thanks for pointing out the need to change angles. Just ignore those silly comments and keep sharing������