How to Get Bigger Calves – Tips on How to Build Calf Muscles
Your calves spend all day getting you places. They function to both bend the knee and point the toe. Meaning – it’s pretty important to a lot of the things people do everyday such as walking, running, jumping, standing up, etc. The calf is also an icon of great legs. So, if you don’t want great legs you should stop reading this right now. Because all you’re going to read about is how to get bigger calves.
How to Build Calf Muscles
It’s simple: Overload. There’s this cool principle that applies to the human body that is called the SAID principle which stands for Specific Adaptations to Imposed Demands. Meaning, if you overload the muscle with weight it will adapt to the demand by increasing in muscle strength. When it comes to overloading for strength, the minimum amount of resistance you can use and still get strength gains is 60% of your 1RM (Repetition Maximum), which is the maximum you can lift one time.
Photo credit: TroyMars
Calf Workouts for Mass
Building calf muscles takes time. (It takes at least 6-8 weeks before strength gain occurs). Perform the following exercises 3 times a week while skipping a day in between to get calf muscle growth.
1. Standing Calf Raises: While standing with your feet shoulder width apart, raise up onto the balls of your feet. Then slowly lower back down keeping the motion slow and controlled. Remember, add 60% of your 1RM by either holding a barbell or dumbbells on your shoulders.
2. Seated Calf Raises: While seated with your feet flat on the ground, raise up onto the balls of your feet and then slowly lower back down to your heels keeping the movement slow and controlled. To add the 60% of your 1RM, place a barbell over the tops of your knees.
3. Box Jumps: This can be performed on any raised surface about 3 feet from the ground. With your feet shoulder width apart, lower down into a squat (keep your knees at a 90 degree angle and above your toes) and quickly jump up onto the box. Both feet should land at the same time. Please do not attempt this with a barbell.
You can also come up with the best exercises for mass by combining jumping or skipping with speed or explosive workouts. Now go get your massive calves.