Some people do not train their calves because they think their other footwork is adequate. But that does not work really well for calf growth, unless you're a genetic freak. You have to meet them directly … and hard. Here are three things you can do to make them grow:
1 – Use moments when standing in calves.
You have to train your calves hard, and a little momentum will help you to maximize the strain. Many people have understood the hard part correctly, but where they do something wrong, is the Vappenspringen.
So do not go overboard with momentum. I'm not talking about loading a ridiculous amount of weight onto the sitting calf raiser and using your Achilles tendons like feathers. In particular, I'm talking about the standing calf elevation by using a bouncing movement to start the movement and ending it with a full, maximum contraction.
This "jumping calf elevation" was first introduced to me by Menno Henselmans, and it's a fantastic way to force your calves to move more weight while maintaining full range of motion and contraction, and all with little risk of injury. This works with a barbell or a standing calf hoist.
2 – Take a 3 second break on your seated calf raiser.
Pause in the lower, extended position. This achieves two important things that are crucial to calf growth:
- It prevents the tendency to wobble and forces your calves to hold an isometric contraction under load, which in turn …
- Forcing your calves to initiate the movement and continue to contract through the entire range of motion.
3 – Increase volume and frequency.
Heavy training is only part of the puzzle. By using impulse you will be able to train them with high volume, which is crucial. And I do not speak like three sets of ten. I speak like 4-5 sentences with 20 or more repetitions. Train your calves at least twice a week for growth.
How much work do your calves do each day? You move your entire body weight thousands of times a day! So if you make 3 sets of 10 each, it will not cut. Like other muscles, they not only benefit from the volume, but also from the training frequency.
An easy way to program this in your workouts is to end your training session:
- Standing Calf Raising  Calf Rise While Sitting with 3 Seconds Break in the Bottom
Perform 4 each 20 reps sets twice a week after each workout. Work on increasing your volume in each session and watch them grow.
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