Bodybuilding Calf Exercises to Get Eye Popping Big Calves

One of the most misunderstood muscle in the human body is the calves and unfortunately, many bodybuilders get it wrong with calf exercises.

Let me explain... how many times have you heard if you want big and developed calves... you must perform high reps sets often to increase the muscle mass in the calves?

What would you say if I told you that there is NO evidence that high repetition and high frequency calf exercises equals big calves?

Or to rephrase it... uh...no, it doesn't work that way.

Got your attention didn't I?

And then there is a whole 'nother set of bodybuilders that completely ignore their calves in their bodybuilding workout routines. And this is a mistake in my opinion because strengthening your calve muscles means you can perform at a higher level with other leg workouts such as lunges, squats, and other exercises...

My point is that you shouldn't treat your body as a black box. Especially your calves. Know what you are doing and in order to do that... you must know your calves...

First of all, your calf muscle really is two muscles. The prominent gastrocnemius and the soleus beneath it. Biopsies of the calf muscle reveals the story... both of these muscles are higher in the slow twitch muscle fibers than most of the muscle sets throughout your body. And fast twitch muscles fibers have great potential to get bigger.

So what does that mean? Well, for starters... you are probably training your calf muscles the wrong way if you train them like you do for all the other muscle sets in your body.

Whoa!

So those high reps -- high frequency calf workouts are probably a really bad idea if you want big calf muscles. To add more muscle mass to your calves... you should focus on the fast twitch (FT) portion of the calves. Also, understand this... the basic purpose of the calf is to help support your body weight on the ball of your feet when you raise the heels up.

Do this... go to a floor mirror and watch your calves as you raise your feet off the heels. The calves start to flex, right?

So our calf exercises MUST utilize this information and we must overload our calves in this position...

And when I say "overload," I mean we must increase the demand placed on our calve muscles to force them to grow bigger to adapt to the increase load...

Makes sense now?

Sure it does! And that's because I'm looking out for ya...

Another point I wanted to make when you do your calf exercises... don't concentrate on the seated calf raises... why? Because that calf workout really focuses on the smaller underlying muscle -- the soleus. Bodybuilders should focus on the prominent calf muscle -- the gastrocnemius


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