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Fitness Tips For 10/15/2014
How to Build Killer Calves
Are you one of those guys who tend to neglect your calves? For many
people the calves tend to get the leftovers in a workout, and often
are simply skipped. However, the calves hold the key to your lower
body’s appearance. Arnold once noted that if someone has great thighs
and poor calves, people say they have poor legs. But if they have
average thighs and great calves, people say the legs look great.
Calves do play a big role in the lower body but you have to work to
get them built up. Arnold certainly did, taking what were a poor pair
of calves and making them into one of the top pairs in the world (if
you watched his movie "Twins" with Danny DeVito, you saw the calves
Arnold turned his calf development around by making them a priority.
Only when you make your calf training a top priority will you start
to gain ground. Give your calves the first energy, the hot blood
pump, of the early part of the training session instead of delaying
the training until you are too tired to put out much push into the
workout. Switch your routine up so that the calves come first in your
leg session, not last.
Slow & Fast
Most people train their calves with a moderate speed – moving up and
down in almost a trance. To shock your calves, switch to the margins
of speed. The outer margins, that is. Perform a few sets with
extremely slow movement, almost a slow motion pace. Going slow will
create a very deep burn in your calf muscles and it will come
Follow up the slow sets with some explosive calf motion. Blow the
weight up, using the speed of your already burning calves. They will
burn more, which means they will grow. Match the fast action calf
work with the slow. That is, if you performed four sets of the slow
stuff, match it with four sets of the fast reps.
One of the most important elements in good calf training is to go
deep – a super deep range of motion at both ends of the repetition.
Don’t pump out partials – the calves are not a partial muscle but a
full muscle and need to be given a wide range to grow best.
With this in mind, stretch the calves before you work out, during the
workout, and after the workout. Make them very familiar with that
wide range of motion action that is required to reach all of their
The calves are interesting in that they are small muscles that can
lift heavy weight loads. Very heavy weight loads. The calves need
more of a challenge than most muscles their size, and the more you
challenge them with heavy loads, the bigger they grow.
You can give the calves some great work by performing single leg calf
raises. The calf muscle has to carry your entire body load – twice
its normal task. Go really deep on the down stroke, and then get a
full extension at the top, and perform lots of reps. Perform 20-25
reps per set. And when that becomes easy, grab a big dumbbell and
give the calf a new challenge, having to lift your body plus the
heavy dumbbell, all by itself. And in turn it will grow and grow.
And then grab an even bigger dumbbell and do it again.
Variety is the Spice of Calf Training
Use a variety of calf training tools such as the calf machine, the
seated calf machine, the leg press (push out the load with your
toes) and the standing single leg calf raise to fire your calves up
to the max. The calves thrive on intensity so give it to them with
various training forms. And be consistent. Don’t just hit them a
couple of weeks and drop out. Stick with the priority approach until
your calves gain some serious ground. Perform your calf training a
minimum of twice a week and even try to go beyond that to a 3-4
workouts a week approach. Make your calves matter in your workout
and the muscles will respond.
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How to Build Killer Calves
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.