Barbell calf raises, with the same weight you squat, in sets of 3 or 4 and in the 20-30 rep range, at least twice a week. I though I had abyssmal calf genetics and fell for the dumb fricking dyel memes here and believed that you can't grow calves so I didn't even try. Then what would you fricking know, I trained em and they grew.
On top of weighted calf exercises, I also usually do body weight ones while I’m watching something until they give out, then I do the same for reverse calf raises.
How much are you suppose to seated calf raises? I can feel them at 3pl8s but it's like at a state where it's still "easy". Should I just up the Rep? I've been doing 20 of them for 5 sets.
Also make sure that whenever you run you run on your toes. Might feel weird at first, but after a few months you’ll see and feel the benefits and never go back.
I'm not sure. Mine are only like 13 inches, and yet I can do calf raises on that machine with the full, supposedly 400 pound, stack for reps with no issues. I'm pretty sure steroids are required. Much like rear delts.
Calves are gymcel filters. They only grow from the kind of volume you do when you have an actual physical hobby. God has ordained it that gymcels will always be easy to spot and never quite look as athletic as they wish. Cope.
Do Nordic curls/hamstring curls too. This works your calves in a completely different way than calf raises do. Also running/sprinting barefoot or in minimalist footwear. When I first started barefoot running a year ago I remember my calves being so sore I could barely walk. Now my calves are strong.
I started shaking my legs up and down to burn calories and now I do it without thinking and it's hard to stop. I'm dyel but I max out the calf press machine for 12 reps so it's disproportionate and most people say they're my best body part
Slow, controlled reps for 15-25 per set. No bounce and a good stretch at the bottom. Most people ego lift on calves and need to drop weight a ton to really hit them well.
You have to do a lot of reps... 5x5 or 10x3 isn't going to cut it, you have to do like 10x10 5 days a week. Also, when you walk or run, step with your toes, not with your heels
Arnold Schwarzenegger cut off the bottom half of all his pants so everyone would mock his stick calves forcing him to grow them in the gym, so do that, seems totally reasonable
Look up how Dante Trudel/DoggCrapp does it >best done on seated machine, most important aspect is feet need to raised quite a bit >explosively raise onto your tip toes >control the eccentric over five seconds with your heels ending below parallel >now drive your heels as low as you can go while maintaining tension and not touching floor. >hold here for another 5 seconds
That was one rep. Do 10+
>How do you make these buttholes grow?
Jump rope. Do a basic bounce, on your toes/balls of your foot. You don't even really need the rope, just hop in place like you are jumping rope.
You got the upper body, but you don't have the lower body. If you have the lower body, you can get the upper body. But with the upper body, if you don't have the lower body you struggle with the lower body.
high volume and high frequency (single leg) calf raises
i always had small calves and i managed to get it to average by doing it as often as i could, also try to engage them in posterior chain exercises
Currently doing this program, I have an idea tho, I do PPL but what im doing now is P calves P calves L calves. So hitting 3 calves 3 times a week. Yesterday did a Pull day and did 18 sets of calves super sets with Pull, I was always skinny so they are only 15inch. Will report back in a few months
water them?
GROW GROW GROW
based
Calf raises.
Barbell calf raises, with the same weight you squat, in sets of 3 or 4 and in the 20-30 rep range, at least twice a week. I though I had abyssmal calf genetics and fell for the dumb fricking dyel memes here and believed that you can't grow calves so I didn't even try. Then what would you fricking know, I trained em and they grew.
I think it’s either calf raises like
said, or get fat as frick and walk around a lot and then cut.
just with feet flat on floor or on a step?
Both
I do a calf raise every time I go up a step. I kinda bounce up the stairs so it looks funny but them homies grew to a certain point.
I defy a single one of you to post a before and after pic of small calves becoming large. I've seen it for every muscle except calves.
I'm
, shit quality but it's the best before I could find
Lookin exactly the same bro
nta but
>total dyel before
>quads grow
>calves grow and remain proportionate
they didn't grow much at all. Quads got more defined with muscle but even those muscles stayed small
Wouldn't they do that squatting anyway, mine have kept up without direct training
One guy on Reddit autistically hiked a ridiculous amount for like six months and had impressive results I can’t find the pic though
My calves increased a lot from biking.
you think those cyclists and runners with huge calves were born that way?
On top of weighted calf exercises, I also usually do body weight ones while I’m watching something until they give out, then I do the same for reverse calf raises.
How much are you suppose to seated calf raises? I can feel them at 3pl8s but it's like at a state where it's still "easy". Should I just up the Rep? I've been doing 20 of them for 5 sets.
play soccer
Also make sure that whenever you run you run on your toes. Might feel weird at first, but after a few months you’ll see and feel the benefits and never go back.
I'm not sure. Mine are only like 13 inches, and yet I can do calf raises on that machine with the full, supposedly 400 pound, stack for reps with no issues. I'm pretty sure steroids are required. Much like rear delts.
Sorry Anon there are some problems that even steroids can’t fix
Calves are gymcel filters. They only grow from the kind of volume you do when you have an actual physical hobby. God has ordained it that gymcels will always be easy to spot and never quite look as athletic as they wish. Cope.
>be obese
>jog a little
>lose weight
>big calves but dyel everywhere else
But hey, at least your moronic ass will think I'm "athletic" lmfao.
Work for the United States postal service on foot.
Bulk until you're obese
Acquire calves
Cut
Ex fatties have the largest calves
Walk on your toes your entire life
>Enjoy your monstrous calves
>Lament the sheer lack of an Achilles tendon
Raised calf sits, sit on your calves for max isometric strength that will develop these suckers.
Do Nordic curls/hamstring curls too. This works your calves in a completely different way than calf raises do. Also running/sprinting barefoot or in minimalist footwear. When I first started barefoot running a year ago I remember my calves being so sore I could barely walk. Now my calves are strong.
I started shaking my legs up and down to burn calories and now I do it without thinking and it's hard to stop. I'm dyel but I max out the calf press machine for 12 reps so it's disproportionate and most people say they're my best body part
my cousin walks on his toes and he has huge calves
high reps, similar to abs.
Unrelated but who the frick is gonna buy this at 35 when you can custom make em at any mall
Slow, controlled reps for 15-25 per set. No bounce and a good stretch at the bottom. Most people ego lift on calves and need to drop weight a ton to really hit them well.
This and minimal rest time. Calves recover super fast so you can hammer them almost like MYOREPs at high volume sets.
30 seconds rest is the sweet spot imo, but works well for burning out shoulders too
Be fat your entire life and then lose weight
buy a track bike and sprint from light to light
powerwalk 10km everyday
Find someone to lift for
Is this OC? It's beautiful.
Those are not buttholes OP, they are calves. Maybe that’s your problem?
>gain extra 100 pounds
>life like this for 15-20 years
>lose the extra 100 pounds
instant calf gains
You have to do a lot of reps... 5x5 or 10x3 isn't going to cut it, you have to do like 10x10 5 days a week. Also, when you walk or run, step with your toes, not with your heels
say goodbye to your explosive abilities with that kind of volume
It is what it is, they'll grow though
Arnold Schwarzenegger cut off the bottom half of all his pants so everyone would mock his stick calves forcing him to grow them in the gym, so do that, seems totally reasonable
Look up how Dante Trudel/DoggCrapp does it
>best done on seated machine, most important aspect is feet need to raised quite a bit
>explosively raise onto your tip toes
>control the eccentric over five seconds with your heels ending below parallel
>now drive your heels as low as you can go while maintaining tension and not touching floor.
>hold here for another 5 seconds
That was one rep. Do 10+
That targets the soleus though. If you want to target the gastrocnemius (the most visible calf muscle) you should be focusing on standing calf raises.
Gas trok knee me us
walk up and down hills
200 calf raises daily
squat plug progression
>How do you make these buttholes grow?
Jump rope. Do a basic bounce, on your toes/balls of your foot. You don't even really need the rope, just hop in place like you are jumping rope.
go up and down 30 flights of stairs a day for 8 years.
It’s mostly genetics. Even if your an elite athlete and juicing like pic related they just don’t grow for some people
Average guy can grow them
Jones is a Black person with calflet genes and never trains them
I doubt he trains them though
Some of us are just blessed anon
You exercise them.
pointless thingto train
Do a shit ton of calf raises. I have done over a thousand some days.
Jump rope and playing double bass drums gave me decent calves.
>pic not me
>playing double bass drums
based. me too
200bpm every day b***hes
You got the upper body, but you don't have the lower body. If you have the lower body, you can get the upper body. But with the upper body, if you don't have the lower body you struggle with the lower body.
treadmill with a steep incline for 10 minutes
low rep doesnt grow calves
high volume and high frequency (single leg) calf raises
i always had small calves and i managed to get it to average by doing it as often as i could, also try to engage them in posterior chain exercises
run barefoot on the beach
Be a fatfrick. Seriously. Look at a fatshit's calves. They are massive from all the weight.
from scratch, reaching this level of physique (naturally) would require many generations. no luck for you, OP.
50kg overweight walking up and down stairs daily did the trick for me.
Currently doing this program, I have an idea tho, I do PPL but what im doing now is P calves P calves L calves. So hitting 3 calves 3 times a week. Yesterday did a Pull day and did 18 sets of calves super sets with Pull, I was always skinny so they are only 15inch. Will report back in a few months
one punch man routine
good ol weighted calf raises